节食减肥不容易 8个误区需避免

 　　1. Eating too many nuts and seeds

　　吃太多坚果和种子类

　　Remember that most healthy, highly nutritious¹ foods are high in calories so watch your portion sizes of foods such as nuts, seeds, oils, dried fruit and avocados.

　　记住大多数健康营养价值高的食物所含热量也很高，所以要注意你的饮食量，如坚果、种子类、油、干果和牛油果。

　　Although these foods offer a good source of nutrients², they also add calories and are of no additional benefit to you if you're diet is already packed with other healthy nutritious foods.

　　虽然这些食物很有营养，但它们也提供热量，如果你的饮食中已经有其他健康营养的食物了，它们对你也没有额外的好处。

　　2. Skipping carbs totally

　　完全不吃碳水化合物

　　Reducing your carbohydrate³ intake⁴ can help with weight loss but if cutting them out completely is not how you prefer to eat, then try cutting down by adding a handful of cooked quinoa, brown rice, sweet potato, spelt or pulses to stir-fries, soups, salads and stews⁵.

　　减少碳水化合物摄入有助于减肥，但如果完全不吃你又不习惯，那你可以试着减量，把煮熟的藜麦、糙米、甘薯、斯佩耳特小麦或豆类加到炒菜、汤、沙拉和炖菜里。

　　3. Eating too many snacks

　　吃太多快餐

　　Snacking is great to avoid hunger pangs⁶ but if you're not hungry then leave them out as it’s just another opportunity to overeat. If you need to include snacks then keep something healthy to hand.

　　快餐能很有效地避免阵发的饥饿感，但如果你不饿就别吃快餐了，不然这只会让你吃太多。如果你需要吃点东西，那么在手边放点健康食物。

　　Healthy snack ideas include:

　　健康小吃包括：

　　Boiled eggs

　　煮鸡蛋

　　Tomato or miso-based soups

　　西红柿或味噌汤

　　Small handful of nuts, seeds or dried fruits

　　少量坚果、种子类或干果

　　Low fat natural yoghurt topped with berries

　　低脂肪酸奶上放浆果

　　Canned tuna with a handful of pulses or salad

　　金枪鱼罐头配少量豆类或沙拉

　　4. Weighing yourself too much

　　频繁称体重

　　Weigh yourself weekly or set yourself a goal such as getting back into a favourite pair of jeans or dress. Try not to get disheartened if it takes a little longer than you hoped and don't beat yourself up over the odd relapse.

　　每周称一次体重或者给自己设定一个目标，比如能重新穿上最喜欢的一条牛仔裤或连衣裙。如果（减重）所花费的时间比预计稍长一点，不要灰心，不要因为反弹就自责不已。

　　5. Avoiding fats

　　不吃脂肪

　　Fat doesn't necessarily make you fat and although higher in calories than protein or carbohydrates⁷, eating too much of any food will promote weight gain. Choose small servings of healthy fats such as oily fish, nuts, seeds, avocadost.

　　脂肪不一定会使你发胖。虽然脂肪比蛋白质或糖类热量高，但任何食物吃太多都会增重。可以吃小份的健康脂肪类食物，如油性鱼类、坚果、种子类、牛油果。

　　6. Being unrealistic

　　不现实

　　Some people prefer to embark⁸ on a diet that has a structure and rules to follow. If this is your thing then pick one you can stick to. There are lots of opinions about dieting such as low carbohydrate, low fat or simply reducing your portion sizes. The bottom line is you need to reduce your overall calorie intake and partner this with an increase in activity.

　　有些人更喜欢有条理和有规则可循的饮食，如果你就是这样，那就挑一种你能坚持吃的。有很多节食方案，比如低糖、低脂肪或只是减少饭量。底线是你需要减少总的热量摄取，同时还要增加运动量。

　　The last thing you want is to feel hungry so aim for 1200 – 1500 calories per day and set a realistic weight loss goal of 1-2 pounds per week. If the gym isn't for you, then even simple changes in your daily routine can help burn calories such as walking to work or using the stairs.

　　你最怕的就是饿，所以你可以每天吸收1200-1500卡的热量，设定比较现实的目标，比如每周减掉1-2磅。如果健身房不适合你，那么在日程安排上做点小改变就能帮你消耗热量，比如步行上班或爬楼梯。

　　It can be tough losing weight, especially without a little support and encouragement. Try getting friends or family members involved. You could also get work colleagues involved in a weight loss challenge or sign up for a charity sport event so you have something to aim for.

　　减肥很困难，尤其是没有一点支持和鼓励的话。试着让朋友或家人参与进来，也可以让同事参与减肥的挑战，或报名参加一个慈善运动项目让自己有点目标。

　　7. Relying on diet meals

　　依赖减肥餐

　　When dieting some people rely on calorie-controlled diet meals or 'healthy products'. But these can be a false friend - containing a lot of sugar and salt that leaves us hungry afterwards.Try cooking from scratch, as this is the easiest way to control what goes into the food you eat. You don't need to be the best cook, keep it simple and try cooking a little extra for the following day to save time.

　　节食减肥的人依赖的是控制热量的饮食或“健康产品”。但这些都不好，其中包含过多糖分和盐，过后会使我们感觉饿。试着自己做饭，因为这是最容易的控制饮食的方法。你不需要做得最好吃，只要简单就好，尝试多做一点留着第二天吃以便节省时间。

　　8. Always have a strategy if you know you are not going to be eating at home

　　如果你知道自己不能在家吃饭了要另做打算

　　Examples could be:

　　比如：

　　Never turn up hungry at a buffet⁹ event and eat something before you go out.

　　永远不要饿着去吃自助餐，出门之前吃点东西。

　　Seek out raw foods such as crudités (small serving).

　　找点生的食物如蔬菜沙拉（少量）。

　　Make socialising the focus of your event, not the food.

　　饭局的重点是社交，而非吃饭。

　　And don't forget the booze. A glass of wine (175ml) contains 130 calories and a pint¹⁰ of beer adds 215 calories to your daily intake.

　　不要忽视豪饮。一杯红酒（175ml）含130卡热量，一品脱的啤酒给你的日卡路里摄入量增加了215卡。

　　You can make your glass of wine last longer by adding soda¹¹ water. Avoid binge drinking as it adds a huge amount of calories to your diet as well as encouraging you to eat unhealthy foods.

　　你可以在酒里加苏打水，这样一杯酒能多喝一会儿。不要一饮而下，因为这会大大增加饮食中的热量，也会使你想吃不健康的食物。

1 nutritious   

adj.有营养的，营养价值高的

参考例句：

• Fresh vegetables are very nutritious.新鲜蔬菜富于营养。
• Hummingbirds have discovered that nectar and pollen are very nutritious.蜂鸟发现花蜜和花粉是很有营养的。

2 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

3 carbohydrate   

n.碳水化合物；糖类；(plural)淀粉质或糖类

参考例句：

• You should not have too much carbohydrate in your diet.你日常饮食中不该有过多碳水化合物。
• Cashew nuts are rich in carbohydrate.腰果含丰富碳水化合物。

4 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

5 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

6 pangs   

突然的剧痛( pang的名词复数 )； 悲痛

参考例句：

• She felt sudden pangs of regret. 她突然感到痛悔不已。
• With touching pathos he described the pangs of hunger. 他以极具感伤力的笔触描述了饥饿的痛苦。

7 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

8 embark   

vi.乘船，着手，从事，上飞机

参考例句：

• He is about to embark on a new business venture.他就要开始新的商业冒险活动。
• Many people embark for Europe at New York harbor.许多人在纽约港乘船去欧洲。

9 buffet   

n.自助餐；饮食柜台；餐台

参考例句：

• Are you having a sit-down meal or a buffet at the wedding?你想在婚礼中摆桌宴还是搞自助餐？
• Could you tell me what specialties you have for the buffet?你能告诉我你们的自助餐有什么特色菜吗？

10 pint   

n.品脱

参考例句：

• I'll have a pint of beer and a packet of crisps, please.我要一品脱啤酒和一袋炸马铃薯片。
• In the old days you could get a pint of beer for a shilling.从前，花一先令就可以买到一品脱啤酒。

11 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。