爱美必看:减肥的5个秘诀

Color Your diet 多吃彩色蔬果

Buy the brightest vegetables you see. Vibrant colors usually correspond with more vitamins. This means go easy on iceberg lettuce, celery, and cucumbers and load up on carrots, tomatoes, red peppers, and sweet potatoes. They're higher in vitamins such as A and C. Or go for darker shades of greens. Romaine lettuce, for example, has nearly seven times the vitamin C and twice the calcium of its paler iceberg cousin. The same holds true for fruit. Pink grapefruit, for instance, has more than 40 times the vitamin A of white grapefruit.

选择颜色最鲜艳的水果。颜色越鲜艳，维他命就越高。少买淡色的生菜，芹菜，黄瓜，多选择胡萝卜，西红柿，红青椒和番薯。这些蔬果的维他命C和A含量很高。深色的生菜也是很好的选择，比如长叶莴苣比透明包心菜有多七倍的维生素C和两倍的钙。水果亦如此，粉色葡萄柚含有比白色葡萄柚多40倍的维他命A。

Drop and Gimme Two! 每星期减两磅最佳

For safe, lasting weight loss, don't lose more than 2 pounds per week. The biggest drawback of rapid weight loss is that you're far more likely to regain the weight. People who shed pounds quickly typically rely on extreme exercise programs or very-low-calorie diets, which are tough to maintain for more than a few weeks. Rapid weight loss also involves losing fluid, which can be dangerous if you're engaged in serious exercise. Often, those who quickly lose a lot of weight rebound to a higher weight.

要想保持减肥成果，一星期不要减过两磅。减肥太快的最大问题是体重反弹。迅速减肥的人通常靠超低卡路里食谱或极端锻炼计划达到目的，但效果很难维持超过几星期以上。迅速减肥也会导致大量液体流失，如果你同时激烈运动，这是很危险的。快速减肥的人也会经常快速增肥。

Weigh Yourself Daily 每天称称重量

The biggest health risk for adults is weight gain, so monitor yours daily. When you step on the scale each morning, compare what you're seeing today with yesterday, this week with last week, this month with last month, this year with last year. When you see an increase, immediately go to portion control and increase physical activity. You usually cannot sense a 3- to 5-pound weight gain without a scale.

成人最大的健康隐患是体重过高，每天称体重很重要。当你早晨称体重时，把今天跟昨天，这星期与上星期，这月与上个月，今年与去年的数字做比较。如果体重增加了，马上饮食减量，加强锻炼。三到五磅的增长没有磅称是很难察觉的。

Never Let Yourself Get Hungry 不要饿到肚肠辘辘才吃

Rather than three big meals per day, try to eat five or six smaller ones. The trick, however, is not to eat any more calories than usual but to spread them more evenly throughout the day. This strategy prevents overeating, since you're never ravenously hungry. It also keeps your body from lowering its metabolic rate and conserving fat. Plus, it eliminates those dips in mood and performance you feel around 10 a.m. and 3 p.m.

一天吃三大顿饭不如吃分量适中的五到六顿小餐。需要注意的是，不要以此机会吃更多卡路里，而是摄取量要平均分配。少吃多餐可以防止吃太多，因你还没有饿到肚皮贴背。这也能避免人体降低新陈代谢率和储存脂肪。更妙的是，这也能防止早上十点和下午三点的情绪低落和机能减退。

Make Fiber Your Friend 纤维多多易善

Fiber is incredibly important when it comes to weight management. There are three reasons for this: (1) Fiber-rich foods generally take longer to chew, meaning you'll eat more slowly and probably eat less. (2) They take longer to digest, which means more time will pass before you feel hungry again. (3) Putting fiber in your stomach is like eating a sponge; it soaks up surrounding water, making you feel fuller. Strive for 25 to 35 g fiber every day.

减肥过程中纤维摄取是非常重要的。有三大原因：一，纤维丰富的食品需要花更多的时间咀嚼，如此一来吃的会慢，量也会小。二,纤维消化起来慢，你也不会马上又饿。三，肚里有纤维就像有海绵一样，它帮着吸收周围的液体，你更容易感觉满足。每天争取有25到35克的纤维进取量。