芙蓉姐姐都瘦了 你还在等什么?

 　　Sometimes simple changes can bring about big results. When it comes to losing weight, more often than not, it's all about numbers.

　　有时简单的转变会带来大大的收获，每当说到减肥这个话题时，往往讲究的都是些数字。

　　It takes 3,500 calories to build 0.5 kilograms. If you have a deficit¹ of 100 calories every day for a year — either by eating less or exercising more — you can lose 5 kilograms in a year.

　　每摄取3500卡路里，你便会增加0.5公斤体重。如此看来，假定你每天少摄入100大卡的热量，或少吃，或多动，坚持一年就能减掉5公斤体重。

　　But going on a diet where you give up everything you love is not going to work forever.

　　但若是你放弃自己喜欢的食物，吃减肥餐，一定不是长久之计。

　　Katie Duggan, a dietitian² at St. Louis University School of Public Health, says that teaching people to make small changes is often the only way to bring about results.

　　来自圣路易斯大学公共健康学院的营养师凯特·杜根说，教导人们去做一点点改变，这才是得到大收获的不二法则。

　　"A lot of people want weight loss to be their New Year's resolution," she says. "The key is to make small changes that are reasonable, achievable and realistic to maintain."

　　她表示：“很多人在新年计划里都写着要减肥，关键是要制定出合理且切实可行的小小转变。”

　　Here we've come up with a list of 10 ways you can lose 5 kilograms this year.

　　下面列举的就是10种能让你在接下来的一年内甩掉5公斤体重的方法：

　　1. Switch from whole-milk to skimmed milk products. If you consume three servings a day, you can save up to 200 calories a day. That's 10 kilograms you can lose this year.

　　丢掉全职牛奶，转投脱脂乳制品的怀抱。如果你每天食用三份脱脂乳制品，那么每天就可以减少摄入200大卡的热量。每年你就可以甩掉10公斤重量了。

　　2. When you go to a restaurant, ask for half of your portion to be put in a doggie bag right away. Even if you only go out twice a week, you'll easily save enough calories to lose 5 kilograms a year.

　　在外就餐时，开始就将自己食物的一半放进打包盒中。就算你一周才在外面吃两次，这样做也可以使你每年减掉5公斤重量。

　　3. Chill soups, gravies³ and stews⁴, then skim off the fat that floats. Doing this can save you up to 100 calories a serving.

　　将汤、肉汁和煮炖食物冷却，然后撇去浮油。每次最多可以减少100卡路里的摄入。

　　4. Switch your afternoon soda⁵ to a diet soda to save 150 calories (per 330-milliliter can) a day.

　　将下午茶时间的普通汽水改成低能量汽水，这样你每喝一罐330毫升的低糖汽水便可少摄入150大卡热量。

　　5. Learn how to add 10 minutes of exercise a day. The goal is 30 minutes a day. If you walk for just 30 minutes, you will lose 6 kilograms this year.

　　试着学会如何每天增加十分钟的锻炼时间，我们的目标是每天锻炼半小时。就算你每天只是走上30分钟，一年下来也可以减重6公斤。

　　6. Cut back on egg yolks. It's the yolk⁶ which contains virtually all of the fat and cholesterol⁷. In most recipes, you can use two egg whites instead of one whole egg.

　　丢掉蛋黄。事实上，整个鸡蛋中的脂类和胆固醇全部集中在蛋黄。在大多数食谱中，你都可以用两个蛋白来代替一整个鸡蛋。

　　7. Is a tall glass of juice your morning ritual? Swap⁸ that for a real orange and you not only save more than 100 calories, but also get some fiber⁹ while you're at it.

　　你是不是习惯每天早晨喝一大杯果汁？忘掉它吧，这还不如吃一个橙子。这样不仅少摄入100大卡的热量，还能摄取更多的膳食纤维。

　　8. Replace your regular beer with light beer and save about 50 calories per bottle.

　　将普通啤酒改成淡啤酒，每瓶你可以少摄入50大卡热量。

　　9. Take the stairs every day at work. If you go up and down often enough (say up and down five flights three or four times a day) you've got your 100 calories.

　　每日上班时记得走楼梯。如果上上下下足够多，比如说每次往返五段楼梯，一天三四趟，那也可以消耗掉100卡路里热量。

　　10. Remove the skin from a chicken breast after cooking and save 100 calories each time.

　　鸡脯肉烹调后去皮，每次也可以减少100卡路里热量。

1 deficit   

n.亏空，亏损；赤字，逆差

参考例句：

• The directors have reported a deficit of 2.5 million dollars.董事们报告赤字为250万美元。
• We have a great deficit this year.我们今年有很大亏损。

2 dietitian   

n.营养学家

参考例句：

• You can seek the advice of a nutritionist or dietitian.你可以征求营养师或饮食专家的意见。
• I have no doubt she would make a good dietitian.毫无疑问她会成为优秀的营养学家。

3 gravies   

n.肉汁( gravy的名词复数 )；肉卤；意外之财；飞来福

参考例句：

• Other culprits to blame for dingy teeth include colas, gravies, and dark juices. 咎取暗黑色牙齿的其它罪魁祸首包括可乐、肉汤和深色果汁。 来自互联网

4 stews   

n.炖煮的菜肴( stew的名词复数 )；烦恼，焦虑v.炖( stew的第三人称单数 )；煨；思考；担忧

参考例句：

• Corn starch is used as a thickener in stews. 玉米淀粉在炖煮菜肴中被用作增稠剂。 来自《简明英汉词典》
• Most stews contain meat and vegetables. 炖的食物大多是肉类和蔬菜。 来自辞典例句

5 soda   

n.苏打水；汽水

参考例句：

• She doesn't enjoy drinking chocolate soda.她不喜欢喝巧克力汽水。
• I will freshen your drink with more soda and ice cubes.我给你的饮料重加一些苏打水和冰块。

6 yolk   

n.蛋黄，卵黄

参考例句：

• This dish would be more delicious with some yolk powder.加点蛋黄粉，这道菜就会更好吃。
• Egg yolk serves as the emulsifying agent in salad dressing.在色拉调味时，蛋黄能作为乳化剂。

7 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

8 swap   

n.交换；vt.交换，用...作交易

参考例句：

• I will swap you my bicycle for your radio.我想拿我的自行车换你的收音机。
• This comic was a swap that I got from Nick.这本漫画书是我从尼克那里换来的。

9 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。