减肥五步曲

Weight loss can be an intimidating process, but it doesn't have to be. If you're trying to slim down, small steps can lead to big results. The easy adjustments below will help you lose pounds without overwhelming you.

减肥可能是一个很吓人的过程，但并不是必须如此。假如你想减肥，仅是跬步也会收获甚多。在生活中做出以下简单调整，你便可以轻松减肥，保证不会吓到你。

Don't drink your calories

拒绝高热量饮品

You'd be amazed at how many calories are hiding in your sodas, alcohol, or sports drinks. And worse yet, studies show that calories you drink don't satisfy your hunger nearly as well as food, so you most likely won't eat less food to compensate. Toss out those sodas and switch to good ole' fashioned water. Not only will you save hundreds of calories a day, but you'll feel better and have more energy.

如果知道你常喝的碳酸饮料、酒类还有运动饮料中含有高热量，你一定会大吃一惊。还有更令人吃惊的，就是调查结果显示，你摄入的高热量饮品几乎与普通食物一样，根本无法解渴，因此，你极可能会吃更多东西来弥补。扔掉那些碳酸饮料吧，喝一些有益健康的老式饮品。你每天不仅可以减少数以百计的热量摄入，而且还会感觉更好，更有活力。

Incorporate exercise into your daily life

将运动融入你的日常生活中

If you're someone who has trouble motivating to go to the gym, or you just don't have time to dedicate solely to working out, try slipping exercise into your everyday life. Skip the elevator and take the stairs. Walk or bike to work. Park as far away as possible in the parking lot. Or one of my favorite exercise-at-work tips, rather than sitting in a conference room, see if the person you are meeting with is up for a walk instead. You can often be just as productive while walking and get healthier at the same time.

如果你是那种对健身房不感兴趣的人，或根本没有时间投入运动，那么就尝试每天进行一些轻松运动。不乘坐电梯，改走楼梯；步行或骑自行车去工作；将车停在停车场内尽可能远的地方；我是最喜欢在工作中运动的，建议其一就是，如果要见一个人，就步行去见，而不是坐在会议室等他（她）。这样在走路时，你往往可以同时做到，高效工作与保持健康两不误。

Choose a time to stop eating every night

规定夜里从某个时间开始停止进食

Eating at night is when most mindless eating occurs - when you're eating not from hunger, but out of habit. And worse still, you're not expending any extra energy at night because you're watching TV, sleeping, or reading a book, so the calories you consume just sit there. Break the habit by choosing a time each night that you won't eat after, say 8pm. You'll automatically be cutting down your calorie intake, and as an added benefit, you'll sleep better.

夜间进食，多是无意识想吃东西---其实你并不是因为饿，而是习惯成自然。更糟的是，你在夜间并不会耗费多余体力，因为一直在看电视、睡觉或看书，摄入的热量依然保存在体内。要破除夜间进食这种习惯，就得给自己规定一个时间，从这个时间起夜里不再进食，假设晚上8:00。这样你就会不自觉地削减自己的热量摄入，还有一个好处，那就是睡眠质量更好了。

Make simple food substitutions

你可以制作一个替代性食谱

There are lots of food pairs with radically different nutritional values. Choose the right one and you can cut your calorie intake significantly without a major change to your diet. Try these simple swaps and watch the pounds drop off:

这儿有许多种膳食搭配，其中的营养价值大不一样，挑一款适合你的，无需对你的饮食做太大改变，就可以减少热量摄入。试试这些简单的替代膳食组合吧，然后看你瘦了多少。

Mustard (15 calories/tbsp) instead of mayonnaise (100 calories/tbsp)

用芥末（15卡路里/汤匙）替代蛋黄酱（100卡路里/汤匙）

Nonfat milk (10 calories/2 tbsp) instead of half-and-half (40 calories/2 tbsp)

用脱脂牛奶（10卡路里/两汤匙）替代牛奶与奶油各半的混合奶（40卡路里/两汤匙）

Fat-free dressing (15 calories/2 tbsp) instead of a creamy dressing (100 calories/2 tbsp)

用脱脂调味料（15卡路里/两汤匙）代替奶油调味料（100卡路里/两汤匙）

Unbuttered popcorn (60 calories/2 cups) instead of buttered popcorn (175 calories/2 cups)

用未铺牛油的爆米花（60卡路里/两杯）代替奶油爆米花（175卡路里/两杯）

Always eat breakfast

养成吃早餐的习惯

Studies show that the simple act of eating breakfast can help keep you slimmer. Eating breakfast not only jump starts your metabolism for the day, but also makes your body feel nourished and satisfied, making you less likely to overeat the rest of the day. Choose healthy foods like whole-grain cereals, low-fat dairy like low-fat yogurt or skim-milk, lean protein like eggs or turkey bacon, fruit, and nuts.

调查结果显示，吃早餐这种简单行为有助于保持更苗条的身材。每天吃早餐不仅可以促进新陈代谢，还可以为身体补充营养，满足体内营养需求，让你感觉其他时间不太想进食。多吃一些粗粮食品、低脂酸奶或脱脂牛奶、瘦蛋白物质如蛋类、火鸡培根、水果、坚果等有益健康的食物。

关于减肥，你所知道的一切都错了！

儿童减肥知多少？