仿佛看到了天天喊减肥的自己,减肥过程中最常见的7大误区

One study showed that drinking a half-liter (17 ounces) of water about
half an hour before meals helped dieters eat fewercaloriesand lose 44%
more weight, compared to those who didn’t drink the water.

Carbohydrates are your body’s main source of energy. In recent years,
“low-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.

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忽视了液体类食物所含的热量

Studies show thatsugarconsumption is strongly associated with an
increased risk of obesity, as well as conditions including type 2
diabetes and heart disease.

减肥的公式很简单:燃烧的热量大于消耗的热量即可。保持健康的体重的好处包括:增加精力,提高自信,减少心脏病、高血压、糖尿病、胆囊疾病、睡眠不佳、呼吸问题以及某些癌症的发病率。实现减肥目标的最好方法就是用最传统的健康饮食法加上常锻炼。

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认为所有的碳水化合物都不利于减肥

看着沙溢天天喊着减肥的样子,网友们纷纷表示:他每年都喊着要减肥却被饥饿打败的样子,像极了减肥失败的我。

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.

注意钙和维生素D的摄入

要是减肥药能让你一下子就减肥成功,那么等候区就不会有超大号的椅子,安全带也不会有多余的部分。事实是,减肥是个艰难的过程。即使这样会有些不方便,有些不情愿,但是减肥需要有决心、要坚持、还要有健康的生活方式。

你吃的谷物里,至少有一半应该是全谷物,比如全麦、全大麦、全燕麦。全谷物保留了谷物中的糠和胚芽,因此也就保留了谷物中全部的营养物质和纤维。

认为“低脂肪”或者“不含脂肪”的食物所含的热量就更低。

多种多样地吃

通常的选择就是:低脂。但是低脂并不表示低热量。为了降低食物中脂肪的含量,保持食物原本的口感,生产厂家通常会用糖来补充。不要被这些高超的营销手段迷惑,

一旦有一点点的效果都欣喜若狂,忍不住疯狂在朋友圈炫耀。

你认为少吃一餐就等于少消耗,但是这餐不吃只会让你在下一餐吃得更多。研究发现吃了早餐的人的体重要低于不吃早餐的人的体重。

但是减肥的日子,总是那么痛苦。

认为可以短期减肥成功

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原因是,他又发微博准备减肥了……

You assume all carbs are bad for you.

减少糖的摄入

www.512.net ,碳水化合物是身体能量的主要来源。近几年来,食用碳水化合物含量很低的人越来越多,最后还会人的寿命降低。2003年发表在《亚太临床营养学杂志》上的一篇文章提到:碳水化合物含量低的食物根本无法和营养均衡的传统饮食相比,长期食用碳水化合物含量很低的食物会对身体产生不良影响,包括易患心脏疾病、骨质疏松症、增加癌症的发病率、身体运动力的下降、体质异常、甚至还会引起猝死。实际上食用复合碳水化合物也能通过增加饱腹感帮你减肥,也能消耗较少的热量。

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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.

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You believe eating healthy costs more money.

如果你想减肥,少吃糖。就要阅读产品标签,因为即使所谓的“健康食品”也可能含有糖分。

不注重细节

年前立个新flag(New Year’s
Resolution),回头想想,过年何必委屈自己,年后再说吧。

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.

研究表明,与不喝水的人相比,饭前半小时喝半升水能帮人们摄入更少卡路里,减轻44%的体重。

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

看看沙溢的微博,想想自己减肥的心路历程,都是眼泪……

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.

钙和维生素D对骨骼健康至关重要。

最近的研究表明,在美国的食物中的液体类食物的热量大约占了21%。以下的这几种饮料中每16盎司中:星巴克热巧克力咖啡含的热量是370卡路里,邓肯甜甜圈香草豆含有630卡路里,而结巴果汁夏威夷菠萝奶昔含有290卡路里。12盎司的橙汁里也含有190卡路里。喝水来代替喝饮料也能减少卡路里的摄入。

据热心网友整理他的微博发现:从2011年至今,8年过去了,但丝毫未见减肥事业成功的痕迹。

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.

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You think “low-fat” or “fat-free” means fewer calories.

注意液体热量

认为健康的饮食就得多花钱

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你是否感觉自己老在跑步机上锻炼,但是却毫无成效?减肥行业是一个利润丰厚的行业,对于那些快速减肥法,我们常常抱着绝望的心态去相信。根据市场调查数据显示:每年用于减肥的钱超过600亿美元。在为了减肥打算掏空口袋之前,看看以下这些你常犯的错误吧。

If you want to lose weight, cut back on added sugar. Just make sure to
read labels, because even so-calledhealth foodscan be loaded with sugar.

You don’t count the little things.

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You skip meals.

预祝小伙伴们减肥成功!

尽管要吃的健康,花得似乎是要多一点,但是也有很多值得考量的地方。当地快餐店出售的快餐汉堡和薯片似乎更方便、更便宜,但是吃得健康能够为日后省下一大笔的药费。另外,想要吃的健康也有很多种我们能够承受的方式呀。况且,很多人都相信没有经过处理的蔬菜要比冰冻的、罐装的食物更有营养。

多吃全谷物

You think there’s a quick way to lose weight.

喝水可以在1-1.5小时内促进24-30%的新陈代谢,帮助你燃烧更多的卡路里。

You disregard the calories that come from liquids.

食物中不是所有对健康有益的营养物质和其他物质都已经被检测出来了,所以多种多样地吃可以获取食物中抗病潜能。

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.

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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.