Do you feel like you’re continually running on the treadmill, but not going anywhere? Weight loss is a lucrative industry and we are constantly presented with quick fix solutions that we desperately want to believe. According to data by Marketdata Enterprises, Americans spend over $60 billion dollars a year trying to lose weight. Before you empty your wallet to decrease your dress size, are some common mistakes to avoid
你是否感覺自己老在跑步機上鍛煉，但是卻毫無成效？減肥行業(yè)是一個利潤豐厚的行業(yè)，對于那些快速減肥法，我們常常抱著絕望的心態(tài)去相信。根據(jù)市場調查數(shù)據(jù)顯示：每年用于減肥的錢超過600億美元。在為了減肥打算掏空口袋之前，看看以下這些你常犯的錯誤吧。
You think there’s a quick way to lose weight.
認為可以短期減肥成功
If there were a pill that magically took off the pounds, we’d be living in a world without super-sized chairs in waiting rooms and seat belt extenders. The truth is, weight loss is hard. It takes determination, focus, and commitment to making healthier choices, even though it is often the less convenient or less enjoyable option.
要是減肥藥能讓你一下子就減肥成功，那么等候區(qū)就不會有超大號的椅子，安全帶也不會有多余的部分。事實是，減肥是個艱難的過程。即使這樣會有些不方便，有些不情愿，但是減肥需要有決心、要堅持、還要有健康的生活方式。
You assume all carbs are bad for you.
認為所有的碳水化合物都不利于減肥
Carbohydrates are your body’s main source of energy. In recent years, “l(fā)ow-carb” diets have grown in popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have dangerous side effects, including heart problems, osteoporosis, an increased risk of cancer, impairment of physical activity, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.
碳水化合物是身體能量的主要來源。近幾年來，食用碳水化合物含量很低的人越來越多，最后還會人的壽命降低。2003年發(fā)表在《亞太臨床營養(yǎng)學雜志》上的一篇文章提到：碳水化合物含量低的食物根本無法和營養(yǎng)均衡的傳統(tǒng)飲食相比，長期食用碳水化合物含量很低的食物會對身體產(chǎn)生不良影響，包括易患心臟疾病、骨質疏松癥、增加癌癥的發(fā)病率、身體運動力的下降、體質異常、甚至還會引起猝死。實際上食用復合碳水化合物也能通過增加飽腹感幫你減肥，也能消耗較少的熱量。
You think “l(fā)ow-fat” or “fat-free” means fewer calories.
認為“低脂肪”或者“不含脂肪”的食物所含的熱量就更低。
Often these options mean just that: less fat. They do not mean fewer calories. To compromise for the missing fat, manufactures will add sugar in order to make the product taste just as good. Don’t be fooled by good marketing.
通常的選擇就是：低脂。但是低脂并不表示低熱量。為了降低食物中脂肪的含量，保持食物原本的口感，生產(chǎn)廠家通常會用糖來補充。不要被這些高超的營銷手段迷惑，
You believe eating healthy costs more money.
認為健康的飲食就得多花錢
While eating healthy may seem more costly, there are a lot of factors to consider. It is cheaper and easier to grab a burger and fries from a local fast food establishment, but investing in your health can save you costly medical bills in the future. In addition, there are more affordable ways to make healthy food. Furthermore, a lot of people believe that raw vegetables provide more nutrients than frozen or canned ones.
盡管要吃的健康，花得似乎是要多一點，但是也有很多值得考量的地方。當?shù)乜觳偷瓿鍪鄣目觳蜐h堡和薯片似乎更方便、更便宜，但是吃得健康能夠為日后省下一大筆的藥費。另外，想要吃的健康也有很多種我們能夠承受的方式呀。況且，很多人都相信沒有經(jīng)過處理的蔬菜要比冰凍的、罐裝的食物更有營養(yǎng)。
You skip meals.
認為不吃東西能減肥
You may think that one less meal equates to fewer calories consumed, but skipping meals may just make you eat larger portions later in the day. Research has shown that people who eat breakfast weigh less than those who skip the first meal of the day.
你認為少吃一餐就等于少消耗，但是這餐不吃只會讓你在下一餐吃得更多。研究發(fā)現(xiàn)吃了早餐的人的體重要低于不吃早餐的人的體重。
You disregard the calories that come from liquids.
忽視了液體類食物所含的熱量
According to a recent study, 21 percent of calories in an American diet come from liquids. Consider the following 16 ounce drinks—a Starbucks Hot Chocolate is 370 calories, a 16 ounce Dunkin’ Donuts Vanilla Bean Coolatta is 630 calories, and Jamba Juice Aloha Pineapple Smoothie is 290 calories. Even orange juice is 190 calories for 12 ounces. By swapping these beverages for water, you significantly reduce caloric intake.
最近的研究表明，在美國的食物中的液體類食物的熱量大約占了21%。以下的這幾種飲料中每16盎司中：星巴克熱巧克力咖啡含的熱量是370卡路里，鄧肯甜甜圈香草豆含有630卡路里，而結巴果汁夏威夷菠蘿奶昔含有290卡路里。12盎司的橙汁里也含有190卡路里。喝水來代替喝飲料也能減少卡路里的攝入。
You don’t count the little things.
不注重細節(jié)
The little things include “add-ons” such as salad dressings, coffee creamer, guacamole, and croutons. Just 2 tablespoons of Wishbone Chunky Blue Cheese has 160 calories and 17 grams of fat.Being aware of the ingredients in your food can help eliminate these hidden sources of calories and saturated fat.
這些小細節(jié)就包括“食物的配料”，像是沙拉醬、咖啡奶油,鱷梨沙拉醬和油炸面包丁等。2茶匙的叉骨厚實藍奶酪就含有160卡路里的熱量，17克的脂肪。注意食物中的配料也能幫你減少熱量以及飽和脂肪的攝入。
The formula for weight loss is simple: the amount of calories burned has to be greater than the amount of calories consumed. Benefits of maintaining a healthy weight include: increased energy, higher self esteem, and a lower risk of heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. The best way to accomplish your weight loss goals is by old fashioned diet and exercise.
減肥的公式很簡單：燃燒的熱量大于消耗的熱量即可。保持健康的體重的好處包括:增加精力,提高自信,減少心臟病、高血壓、糖尿病、膽囊疾病、睡眠不佳、呼吸問題以及某些癌癥的發(fā)病率。實現(xiàn)減肥目標的最好方法就是用最傳統(tǒng)的健康飲食法加上常鍛煉。
