百度苏州分公司总经理:跑步瘦身的八个秘诀

跑步可能是最有效的瘦身方法之一，但这并意味着跑步就是灵丹妙药。事实上，在跑步的初期，你的体重有可能增加几磅，这是因为脂肪变成更致密、更有分量的肌肉。如果你坚持跑步和健康饮食，减掉身上的赘肉是不成问题的。

Here are some of the most successful strategies for runners who want to lose weight:

下面列出八种跑步瘦身最有效的策略：

1. Don't Skip Meals

1. 正常饮食

You're not going to lose weight any faster if you miss meals. In fact, it will just make you hungrier, which increases your temptation to eat everything in sight. You also won't burn as many calories during your runs as you would if you were properly fueled.

不吃饭不会加快瘦身速度。事实上，不吃饭只是使你腹中空虚，食欲旺盛，见什么想吃什么。而且，在不吃饭的情况下跑步时，消耗的热量比正常进食时要少。

2. Run Several Times a Week

2. 一周跑多次

Individuals who successfully loss weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National WeightControl Registry. Assuming an average of 100 calories per mile, that's about 28 miles, so make that your goal if running is your only form of exercise. Don't worry about your pace or the intensity of your run -- just getting the miles in will burn the calories.

依照国家体重控制登记处提供的数据，通过有计划的锻炼，成功瘦身并持之以恒的人每周消耗约2800卡路里。假设每英里平均消耗100卡路里，需要跑28英里，如果跑步是你唯一的锻炼方式，就以此为目标吧。不要计较步伐和强度——消耗的热量仅与里数有关。

How to Stick to Your Running Habit

如何养成跑步习惯

3. Be Patient

3. 要有耐心

We're all looking for a quick fix when it comes to weight loss, but don't expect to get it from running. A healthy weight loss rate is 1/2 to one pound a week, so don't anticipate losing more than that. Set a reasonable goal for weight loss, like five pounds in two months.

我们都希望瘦身立竿见影，但是跑步是达不到这种效果的。健康的减肥速度是一周1/2到1磅，所以不要急于求成。为瘦身设定合理目标，比如，两个月减5磅。

4. Strength-Train

4. 力量训练

Not only will you burn calories while you're strength-training, but your increased lean muscle mass will improve your running performance, so you'll be able to run faster and longer, and burn more calories when running. Strength-training also helps prevent running injuries, so you'll be able to maintain your commitment to exercise by staying injury-free. 

力量训练在消耗热量的同时，还增加肌肉，这样跑步能力将相应提高，所以你就能够跑得更快、更长，消耗更多的热量。力量训练还有助于防止跑步带来的身体损伤，所以加强力量训练能使你在不受伤害的情况下把跑步坚持下去。

Beginners' Guide to Strength-Training 

力量训练初级指导

Benefits of Strength-Training for Runners

力量训练带给跑步者诸多好处

5. Spread Out Your Calories

5. 分散卡路里

It's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. You'll reduce your temptation to binge and you'll also gain more flexibility in scheduling your runs because you won't have to wait until you digest big meals. 

最好每天少吃多餐，而不是大食量的一日三餐。你狂吃的欲望会减弱，而且因为你不需要等待大餐的消化吸收，所以能更灵活地安排跑步时间。

More: Healthy Snacks for Runners 

附：跑步者的健康小食品

How Do I Avoid Feeling Hungry?

怎样避免饥饿感？

6. Fill your plate with non-starchy veggies.

6. 多吃不含淀粉的蔬菜

Aim to have some vegetables – tomatoes, carrots, zucchini, spinach and other greens, for example – with every meal. They’re full of fiber, so you'll feel satisfied and less tempted to overeat or reach for a calorie-laden dessert.

每餐有意识地吃一些蔬菜——例如，西红柿、胡萝卜、西葫芦、芹菜和其它蔬菜。吃这些富含纤维素的蔬菜，你会有饱胀感，抵御过量饮食或高热量甜食的诱惑。

7. Track Your Foods

7. 食谱跟踪

Write down everything you eat and drink for at least a few days. You may be shocked at how many calories you're taking in, but it will help you identify areas for improvement. You can track your foods in your training journal, so you can also see what kind of effect certain foods have on your performance.

至少记下你几天里吃喝的每样东西。可能你会被摄入的卡路里量吓一跳，但是这会帮助你改善饮食结构。在训练日志上进行食谱跟踪，这样你也能明白哪种食物在瘦身进程中有什么影响。

More: How to Determine Your Daily Calorie Needs

附：如何确定卡路里的日常摄食需要

8. Watch How You Eat

8. 注意进食方法

Try eating more slowly and stop eating when you feel comfortable, not stuffed. You'll be surprised at how much more you enjoy your food!

吃得慢一点，不要吃得太饱，感觉舒服就不要再吃了。你会惊奇地发现，吃饭是多么美妙的事情！

Have you lost weight by running? Share your story!

跑掉你的赘肉了吗？分享一下你的经验！