专家教你5小招，帮你减肥

Losing weight can sound like a daunting task — but for those looking to shed some pounds, some simple lifestyle tweaks can make all the difference.

减肥听起来是个艰巨的任务，但是想减肥的人可以通过调整生活方式改变体重。

Drinking water, keeping a food diary, and only eating within a specific time window are all steps that can help those looking to embark on a weight loss journey.

喝水、保持好的饮食习惯、在固定时间进食都可以帮你打开减肥之旅。

Walking can also be an efficient alternative to intense workout, making it possible to get in some quality movement even without going to the gym, and some find building new habits, rather than trying to ban certain behaviors, particularly helpful.

走路也是高效锻炼的方式之一，甚至不用去健身房，只需要做一些高质量的运动。养成新的习惯而非戒掉现有的习惯可能会更有用。

Keep a food diary

保持好的饮食习惯

Keeping a food record can be a helpful way to get a clearer picture of one's diet, and can also serve as a reminder of which behaviors someone is trying to change and which habits they are trying to cultivate.

长期记录食谱可以让我们对自己的食物有更清晰的认识，也可以提醒我们哪些地方需要改变、哪些习惯需要再培养。

A 2008 study published in the American Journal of Preventive Medicine showed that keeping a food record was one of the behavioral factors associated with greater weight loss, along with moderate physical activity and attending group sessions with weight loss counselors.

2008年，《美国健康预防期刊》发布了一则调查，调查表明，记录饮食习惯是能帮助减重的行为之一，再配合适度的运动，多参加减重教练组织的团队活动就完美了。

Drink more water

多喝水

Drinking more water can help with weight loss in several ways. It can increase someone's metabolic rate, as shown in a study published in the Journal of Clinical Endocrinology and Metabolism. 

多喝水能从很多方面协助减重，《期刊：临床内分泌学和新陈代谢》曾发布过一则研究，多喝水能提高新陈代谢速率。

Participants who drank about 17 ounces of water a day saw their metabolic rate spike by 30 per cent, with the increase reaching its maximum within 30 to 40 minutes.

每天喝17盎司（约500克）水新陈代谢速率会增加30%，饮水后30到40分钟内就会达到新陈代谢率峰值。

Drinking about 67 ounces of water a day could help people burn almost 100 additional calories a day, according to the study — but that's not the only reason why drinking more water can be benefitial.

67盎司（约1800克）的饮水量能多燃烧100卡路里，但这远非喝水的唯一好处。

Chugging water can also help regulate hunger cues. Some signs of thirst, such as a gurgling stomach or a dip in energy levels, can be confused with hunger cues, dietitian Jaime Mass, who is based in Florida, previously told Women's Health.

佛罗里达州的营养师杰明·马斯此前告诉《女性健康》，一饮而尽能控制饥饿感。口渴时胃会咕噜咕噜，力气也会衰减，这些迹象会和饥饿感混淆。

Take a walk

走走路

During 12 weeks, participants adopted a calorie-restricted diet based on their individual needs.

在12周的时间里，实验参与者根据个人需求控制了饮食中的卡路里。

Half of them simply stuck to the diet, while others added 2.5 hours of walking a week into their routine.

一半参与者只是简单的控制饮食，另一半则每天多走两个半小时路。

Those in the walking group lost 19 pounds on average, compared to 15 pounds for the non-walking group. The people who walked also lost significantly more fat mass than those who didn't. 

走路的参与者平均减重19磅，只是控制饮食的参与者平均减重15磅。走路的一组减掉的脂肪也比另一组多。

Give yourself a time window to eat

设定自己的进食时间

The practice — known as intermittent fasting — consists in eating all meals and snacks during a certain part of the day. Those who do it often pick an eight-to-ten-hour window.

这个方法又叫间歇性禁食，一天中只在固定的时间吃东西，不管是正餐还是零食。一般选择这种方法的人会选择八点到十点这个时段。

For example, they might have their first meal at 10 am and their last one at 8 pm.

他们可能在早上十点吃第一餐，晚上八点吃最后一餐。

'Intermittent fasting makes intuitive sense,' physician Monique Tello wrote in June in a blog post for Harvard Medical School.

物理学家墨尼克·特罗在六月的哈佛医学院博客中说：“间歇性禁食从本能上来讲也是有道理的。”

'The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don't use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.'

“我们吃的食物在肠胃中被酶分解，最终转化成分子进入血液。碳水化合物，尤其是糖和精制谷物（白面和大米）都会迅速分解为糖，给细胞提供能量。如果我们的细胞不使用这些能量，它们就会储存在脂肪细胞和脂肪里。但是糖可以通过胰岛素（胰腺产生的荷尔蒙）进入细胞。胰岛素最终也会把糖带到脂肪细胞里变成脂肪。”

Not snacking between meals, Dr. Tello added, enables insulin levels to go down and fat cells to release the sugar they were storing, which will then be used as an energy resource.

特罗说两餐之间不吃零食会使胰岛素水平下降，脂肪细胞就会释放出储存的糖，用来提供能量。

 Focus on creating new habits

努力寻找新的习惯

When thinking about weight loss, some people intuitively think they're going to have to eliminate certain foods from their diets — but some find it more constructive to focus on what they can add instead.

一些人一提起减肥就本能的觉得必须要戒掉某些食物，但是其实把注意力放在能增加的食物上更好。

Focusing on building small, manageable habits is what helped blogger Brooke Barnett, who once weighed 300 pounds, lose more than 100 pounds. 

博客主布鲁克的体重曾一度达到300磅，后来通过设定可调节的小习惯减了100多磅。

As she told Popsugar, Barnett began by buying a fitness tracker and making sure she took 10,000 steps per day. That new habit led her to try other forms of exercise, such as Pilates and hiking.

布鲁克告诉媒体《Popsugar》，她买了一个健康追踪仪，每天都走一万步。这个新习惯同时让她开始尝试更多样的运动，比如普拉提和徒步走。

'What actions are you taking, day in and day out, that are holding you back from the life you want? I'm talking about food specifically, because that is 90 per cent of it.

“你每天在做什么？它们是否阻碍你得到想要的生活？我只是想说说食物，90%的问题都是食物引起的。”

'Are you drinking soda? Replace it with sparkling water. Do you find yourself in drive-throughs every night? Stock your refrigerator with tasty meals so you don't have to think about dinner when you get home.

“还在喝碳酸饮料吗？不如换成苏打水吧。每天晚上都不用下车就能得到食物？把好吃的东西塞满冰箱，这样就不用再回家后思考晚饭要吃什么了。”

'Find little ways you can start changing your behavior and build on those successes. You don't need a total overhaul, just start where you are and keep challenging yourself to make healthier choices every day.'

“找到小方法改变自己的行为，不断实现这些小方法。也不用完全改变自己，只是从现在开始做，每天都用更健康的方式挑战自己。”

（翻译：阿忙）