邊學(xué)英語邊瘦身

Simple Ways to SuppressYour Appetite

控制你的食欲的小竅門

Check out these practical，everyday ways to keep your appetiteunder control

請(qǐng)看以下這些日常實(shí)用的小方法，這將有助于控制你的食欲：

Get Enough ZZZZZ

保證睡眠

Sleep deprivation causes animbalance in certain hormones， includingghrelin (which increases appetite) andleptin (which decreases appetite).When we don\" t get enough sleep， ourlevels of ghrelin go up (weight gain)and levels of leptin go down (so weare hungrier). That said， adults shouldaim for at least seven hours of shuteyeeach night.

睡眠不足會(huì)導(dǎo)致一些激素失調(diào)，包括饑餓素(它是增加食欲的)和瘦素(它是降低食欲的)。當(dāng)我們?nèi)鄙偎邥r(shí)，我們體內(nèi)的饑餓素水平就會(huì)提高(使體重增加)，同時(shí)瘦素水平會(huì)降低(使我們更容易饑餓)。一般來說，成年人每天至少保持7小時(shí)的睡眠。

Don't Be Left in the Dark

不要在暗處就餐

When you go out to dinner， sitin a well-lit part of the restaurant.That' s because when you' re eatingin a well-lit area， you\" re morelikely to consume fewer calories.You are more self conscious andfeel others can see what you' reeating， so you\" re likely to curb yourappetite accordingly. In a dim cornerof the room… well， anything goes.

當(dāng)你出去吃飯的時(shí)候，要坐在餐廳光線明亮的位置。因?yàn)楫?dāng)你坐在光線明亮的地方用餐時(shí)，你可以攝入更少的卡路里。在明亮的地方你會(huì)更加自覺，并感覺其他人可以看見你在吃什么，因此你自然就會(huì)控制你的食欲。然而，如果是在一個(gè)昏暗的角落里……你就會(huì)無所顧忌。

Play Mind Games

攻心戰(zhàn)

Serve up your food on smallplates and smaller food portions willlook more volumous. Be sure to keepyour snacks out of sight at home andat work (out of sight， out of mind).Also， wear great smelling perfumeor cologne and light scented candleswhen you have the opportunity.Interesting smells can often take yourmind off of food.

將你的食物分裝在幾個(gè)小碟子里，這樣會(huì)顯得食物的量更多。把零食放在家里或辦公室中看不見的位置(眼不見，心不想)。也可以噴一些味道濃郁的香水或古龍水，條件允許的話還可以點(diǎn)一些香味蠟燭。香氣可以使你忘掉食物。

Eat to Lose

吃著減肥

The Prevention Reshape Your Body plan incorporateseasy food strategies you can follow for life. \"Womensucceed at weight loss when they get a handle on theirportions and eat in a balanced way.\" says nutritionist LisaYoung. PhD. RD， who dished out the dietary advice forour program. Her three key tips:

預(yù)防肥胖梳理形體計(jì)劃包含了讓你一生受益的飲食策略。“女人要想減肥成功，應(yīng)掌握飲食比例并合理膳食，”營養(yǎng)學(xué)家麗莎·揚(yáng)(Lisa Young博士，注冊(cè)營養(yǎng)師)說，她為我們提出了飲食建議。她的三點(diǎn)建議是：

Get your protein.

補(bǔ)充蛋白質(zhì)

Research shows that protein-rich foods such as fish，chicken， low-fat dairy， and lean meats can increasesatiety， meaning they help you feel full longer. \"Eat themwith every meal， especially breakfast， to curb the urge tosnack all day long，\"says Young.

研究表明，富含蛋白質(zhì)的食物如魚、雞、低脂牛奶和瘦肉可以增加飽腹感，也就是說這些食物可使你更長時(shí)間不覺得饑餓。“每餐食用蛋白質(zhì)，尤其是早餐，可以一整天抑制你對(duì)零食的渴望”，揚(yáng)說道。

Eat early.

吃早餐

Have breakfast， even if it's simply oatmeal or a hard-boiled egg. It jump-starts your metabolism and preventslate-day bingeing. Studies have found that dieters are mostsuccessful when they start their day with a meal.

一定要吃早餐，即使只是簡(jiǎn)單的麥片粥或煮雞蛋。這樣可以促進(jìn)新陳代謝，并可防止下一餐的暴食。研究表明，節(jié)食者最成功的舉動(dòng)就是吃完早餐再開始一天的工作。

Get a \"hand-le\" on portions.

用手衡量實(shí)物比例

\"Most of us eat too much—period. To lose we ght，you have to eat proper portions.\" says Young. Use yourhand to measure.

“大多數(shù)人會(huì)在一個(gè)時(shí)間段內(nèi)攝入過量食物。要想減肥，我們必須按適當(dāng)?shù)谋壤嬍场睋P(yáng)說道。用手就可以量出所需的量。

編輯 梁 崢