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向你介绍12招你从未尝试过的减肥方式

2014-08-26    来源:en8848    【      美国外教 在线口语培训

If you’re always on a diet but never seem to lose weight (or if you do, it goes straight back on), it could be time to change your outlook.
如果你经常节食但从未减肥成功(或者你成功了,却又反弹),该是改变你外貌的时候了。

Here are 12 clever ways to lose weight without even trying…
下面是12条你从未尝试过的聪明的减肥方式...

1 fruit and vegetables before each meal
1 饭前水果和蔬菜

Eliminate the word ‘diet’ from your vocabulary. Instead, focus on eating healthily and ADDING foods. Fill up on fruit and vegetables and you’ll have more energy and won’t crave (or have room for) fattening foods. Eat a green salad or clear soup before each meal to fill you up.
从你的词汇里删除‘节食’这个词。取而代之的,专注于食用健康的和有益的食物。填充水果和蔬菜你会拥有更多的能量,不渴要望(或留有余地)增加脂肪的食物。吃绿沙拉或喝清汤在每顿饭之前会使你充实。

2 take activity
2参与活动

Ban the word exercise too! Find an activity you enjoy – and do more of it. If you love walking join a rambling club, for example. Give new things a try – maybe you’ll love ice-skating, Latin dancing or playing netball? There are endless ways to be active without doing ‘exercise.’
也要删除锻炼这个词!寻找一项你享受的活动-并经常参与其中。例如,如果你热爱散步那就加入漫步俱乐部。尝试新事物-或许你爱滑冰,拉丁舞或打网球?不做'锻炼'有数不尽的方式活跃起来。

3 change lifestyle
3 改变生活方式

To lose weight and keep it off you need to change your lifestyle – just do it gradually. Give yourself time to get used to one change (like cooking healthy meals from scratch) and make it a habit before making the next. Do too much too soon and you set yourself up to fail.
你需要改变生活方式来减肥并坚持它-仅需逐渐做到。给予自己时间习惯于改变(例如随便烹饪健康的饭)并在开始下一个改变之前习惯于这一习惯。改变的太多太快会使你陷入失败之中。

4 calories in drinks
4 饮料中的卡路里

You know how many calories are in the foods you eat – but don't forget about drinks. Fruit juices, though natural, are packed with sugar and what about those glasses of wine you had with dinner? Swapping to low-calorie wine or soft drinks, sugar-free cordial and herbal teas can make a huge difference to your calorie intake.
你知道你所吃的食物中所含的卡路里-但不要忘记饮料的。水果汁,虽然顺滑,充满了糖,你晚上喝的那些杯白酒怎样?排除低卡路里的酒或柔软饮料,无糖的甘露酒和中草茶会对你身体里卡路里的摄入产生巨大的不同的效应。

5 do something else
5 做其它的事

Do you eat when you feel stressed, emotional or bored? Next time you want to reach for the biscuits do something else - make a phone call, have a bath, or shop online for a new dress.
当你感到有压力,情绪化或厌烦的时候会吃东西么?下次当你想吃饼干的时候做一些其它的事情-打电话,洗澡或网购一条裙子。

6 listen to an audio book
6 听电子书

If you find exercise boring listen to an audio book as you walk or pedal a bike. You can download thousands of audio books online or buy them on CD. Listen to an exciting page-turning thriller and you’ll be power-walking around the block in no time.
如果你觉得锻炼无聊,在散步或骑自行车的时候听一本电子书。你能够下载数以千计的在线电子书或以CD的形式购买它们。听一部激动人心的换页的恐怖片,无论何时你都会在街上马力十足的散步。


7 low-calorie food
7 低卡路里食物

There are plenty of low-calorie and low-fat versions of foods. If white bread is your weakness try swapping a loaf for low GI wholemeal bagels, oat crackers or crispbreads. You’ll find it easier to eat a healthier alternative than cut it out all together.
有许多低卡路里低脂肪的食物种类。如果白面包会增加你的体重尝试少吃一条以保持最低的严格军纪,以硬面包圈,燕麦饼干或脆面包为一餐。你会发现吃健康的可选择的要比不吃更容易

8 the amount of calaries
8卡路里的量

You didn’t gain weight overnight and you can’t lose it overnight. Aim to lose around 2lb (0.9kg) a week and make sure you eat more than 1,000 calories a day. Severely cutting calories lower than this will lead to weight loss in the short term, but will send your body into ‘starvation mode,’ which means as soon as you eat normally you’ll regain the weight – with interest.
在夜里,你不吃东西不会 增加体重,你不会失去它。目标是每周减大约21b(0.9公斤)并确保每天吃超过1000的卡路里。短期内急剧降低卡路里会导致体重的减少,但会使你的身体进入‘饥饿模式,’有趣的是-意味着当你正常进食的时候你的体重会反弹。

9 fibre,roughage,lentils
9纤维,粗粮,豆子

Are you getting enough fibre in your diet? Adding roughage will help fill you up and keep you satisfied for longer without piling on weight. Don’t like bran flakes? Try eating lentils in soup or mixed in with a salad. They are high in protein as well as fibre and contain zero fat.
节食时你获得了足够的纤维么?增加粗粮有助于填饱你的肚子并使你更长久的满足于稳定的体重。不喜欢小薄片的糠?尝试喝汤里的小扁豆或和沙拉混合。豆子高脂肪高纤维包含零脂肪。

10 measure your portions for a week
10 测量一周的份额

It’s easy to lose touch with what a portion should look like. Go back to basics and measure your portions for a week. Once you’ve weighed foods you will know how many calories a cup of rice/pasta/cereal contains – so won’t need to weigh it out every time.
很容易失去碰触看起来像的部分。回到基本研究,测量一周的份额。一旦你称食物的重量,你会知道一勺米,面粉,谷物包含多少卡路里-因此不必每次都称它。

11 have a glass of water
11喝水

Start every meal with a big glass of water and you will feel instantly fuller. When you feel peckish have a glass of water and wait for 10 minutes. Thirst is often mistaken for hunger by the body.
开始吃饭前先喝一大杯水,你会立刻感到饱了。当你感到饿的时候喝一杯水再等十分钟。口渴经常被身体误认为饥饿。

12 the shape of plate
12 盘子的形状

Studies show that people who eat from smaller plates eat less than those who eat from larger plates. Eat from small bowls or plates, and only go back for more if you’re genuinely still hungry.
研究表明,用小盘子吃东西的人比用大盘子的吃的少。用小碗或盘吃东西,如果你真的饿了,会要更多。


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