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從早到晚全天候減肥攻略

從早到晚全天候減肥攻略

    6:45 AM: Get Some Early Exercise
    早上6:45:晨練

    Morning exercise raises your heart rate and metabolism early to give you physical energy for hours, it also helps burn more calories throughout the day. There are also generally lower pollution levels in the morning.
    晨練可以提高心率和代謝能力,早上做運動可以帶給你幾個小時的活力。晨練還可以加速一天的脂肪燃燒。此外,早上空氣污染少,適合運動。



    7:30 AM: Have Breakfast
    早上7:30:吃早餐

    Eating breakfast starts your metabolism. Aim to get 25 percent of your total day's calories at breakfast, with other small meals throughout the day. Think breakfast like a king, lunch like a prince, dinner like a pauper - and two dainty snacks - like a princess!
    吃早餐可以喚起你一天的新陳代謝。你一天的飲食安排應該是少食多餐,早餐最豐盛,它所攝取的熱量要達到一天攝取的總熱量的四分之一。記住這句諺語,早餐吃得像國王,午餐吃得像王子,晚餐吃得像乞丐,你還可以多加兩餐小零嘴,吃的時候就像公主那樣吧!

    9:00 AM: Skip the Morning Latte
    早上9:00:放下那杯拿鐵

    Forgo the large, full-fat latte in favor of a small, skim latte, or better still, try tea. This will save a lot of calories. It will also help keep sugar cravings in check, and blood sugar levels on an even keel.
    放下那杯高脂的大杯拿鐵吧,換成纖體瘦身的拿鐵,最好是換成茶。這樣的熱量攝取就會少很多,對糖分的渴望也能得到控制,血糖水準也能保持在正常狀態。

    11:00 AM: Ditch the Juice
    早上11:00:吃水果 別喝果汁

    Have an apple instead of a glass of apple juice which has the calories of almost three apples. Studies also show that regular fruit juice intake may increase diabetes risk by 50% due to massive sugar hits. Also, the fiber - which is what helps you fill up faster - is left out of the juice. By making this one swap you'll save calories every day.
    這段時間,可以吃一個蘋果來代替喝一杯蘋果汁,要知道一杯果汁的熱量相當於三個蘋果的總熱量!有研究表明,長期食用果汁的人由於攝入了大量的糖分,其患糖尿病的風險要高出50%。同時,蘋果中含有的纖維在榨成果汁後也都流失了。正是這些纖維有助於增加人的飽腹感。所以,每咬一口蘋果,你就等於咬掉了一點熱量。

    1:00 PM: Love Your Lunch
    下午1:00:愛上吃午餐

    Don't eat at your desk. Get outside, go for a walk and be conscious when you do eat of what's going into your mouth. If you want to cut carbs, have a stir-fry with extra sprouts and vegies, but ask for fewer noodles.
    別在辦公桌前用餐。到戶外去走走,對每一口吃進嘴裏的食物都留個心眼。如果你不想吃碳水化合物,可以多吃點炒蔬菜,但記住,少要點麵條。

    3:00 PM: Avoid the Afternoon Sugar Slump
    下午3:00:下午別喝含糖飲料

    Drink water and avoid soft drinks. A Harvard study of 6000 people found that drinking just one soft drink a day (diet or standard) increased the risk of obesity by 31%. And now there's more evidence that diet drinks are as bad as normal ones.
    喝水,別喝軟飲料。哈佛大學對6000人進行的一項研究發現,一天喝一杯軟飲料的人(無論是含糖的還是不含糖的),患肥胖症的風險要高出31%。而且,有更多的研究表明,無糖飲料和含糖飲料一樣,對身體都沒好處。

    4:00 PM: Breathe Easier
    下午4:00:輕鬆地呼吸一下

    For those who are asthmatic or easily exhausted - working out between 4pm and 5pm may be best. One study of 4800 people by the American College of Chest Physicians found that lung function peaks (at about 20% higher) during this period, with midday exercise returning the lowest lung function.

    對於那些氣喘吁吁和容易疲勞的人,在下午四五點鐘的時候,做幾次輕鬆的呼吸是最好不過的了。美國胸科醫師學會對4800人進行的一項研究表明,肺功能在這段時間內達到頂峰(比平常高出20%),而在中午的時候運動,肺功能則處在最低水準。

    7:00 PM: Enjoy a Drink
    晚上7:00:小酌一杯

    There have been countless studies trumpeting the health benefits of moderate daily alcohol intake (emphasis on "moderate"), with wines linked to reductions in arterial and cardiovascular diseases. So go ahead, we're not saints or robots.
    無數的研究證實每天適量飲酒對身體有益(注意是適量飲酒)。每天小酌一杯紅酒,可以減少動脈和心血管疾病。所以,喝吧,我們又不是聖人,也不是機器人。

    8:30 PM: Stop Eating
    晚上8:00:停止進食

    It's better not to eat two to three hours before bed. If you are tempted, give your body an 'automatic' brain signal that eating is over for the night. This might include washing the dishes, putting away all the leftovers and flossing and cleaning your teeth thoroughly. If you've done this, you're less likely to be tempted to put anything but herbal tea past your lips late at night.
    臨睡前兩到三小時,最好停止進食。如果你忍不住誘惑,那就給你的身體發出一個“自動”信號,告訴自己晚上的進食已經結束了。你可以把碗碟洗乾淨了,把殘羹剩菜收起來,徹底清潔牙齒,如果你做了以上這些事的話,那除了喝幾口草本茶之外,你就不太會想再吃其他東西了。 (來源:可可英語)

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