減肥不是意志活而是技術活 做到這5條就行
1. Twit Less, Sleep More!
1. 少刷手機多睡覺！
If you're reading this and scratching your head thinking, "How the heck does my phone relate to weight loss?", you're not alone. You're wasting minutes (or hours) trolling the Internet instead of sleeping. A study from the Endocrine Society found a loss of 30 minutes of sleep per day can promote weight gain, insulin resistance, and negatively affect your metabolism in the long run.
如果你正在讀這部分，並且撓頭在想：“手機和減肥能有什麼鬼關係呢？”不只是你有這個情況，總是把時間浪費在網上，不去睡覺。內分泌學會的研究發現每天缺少30分鐘睡眠就會促進體重增加、產生胰島素抵抗現象，最終會對新陳代謝產生長期的消極影響。
2. Eating Less Doesn't Mean Weighning Less
2. 吃得少並不一定減得多。
Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones raise and suppress your appetite. Stop counting calories and put your attention on the quality of food you're eating.
減肥不是單純的因果關係，不是吃得少就能減肥。過度減少熱量的攝取會影響飢餓素和瘦素分泌的水平，這兩種關鍵的影響新陳代謝的激素會提高和抑制食慾。別再計算熱量了，還是多關注你吃的食物的營養價值吧。
3. Put Vegetables in Breakfst
3. 早餐吃點蔬菜。
Vegetables for breakfast probably aren't your top choice, but they should be. Green foods are essential for providing fiber to feel full and B vitamins to energize every cell in your body and keep your metabolism on full-speed.
蔬菜可能不是你早餐的首選，但早餐應該有蔬菜。綠色食物是讓你有飽腹感的纖維和激活身體細胞的維生素B的主要來源，並將新陳代謝維持在正常水平。
4. Put Less Sugar in Your Coffee
4. 咖啡裏少放糖。
Think about how many add-ins you pour into your coffee. How many spoonfuls of sugar? Most people don't realize it, but according to the American Heart Association, the general recommendation of daily sugar intake for men is no more than 37g or 9 tea-spoons (about 150 calories). Try cinnamon and unsweetened coconut milk instead.
想想你的咖啡里加了多少東西。你加了幾匙糖？大多數人都沒意識到，但美國心臟協會建議糖的每日攝取量不要超過37g或9茶匙（約150卡路里）。可以試試用肉桂和不加糖的椰奶來代替。
5. Protein for Breakfast
5. 早餐要吃蛋白質。
According to a study done at the University of Missouri, a breakfast containing 35g of protein helps prevent weight gain, reduces your daily intake of food, staves off hunger and stabilizes your glucose levels. More specifically, a high-protein morning meal can help you consume 400 fewer calories in a day and burn more fat over time. Reap the day-long benefits of the perfect breakfast by chowing down on eggs, dairy, and even lean pork.
據密蘇里大學進行的一項研究顯示，含35g蛋白質的早餐能避免體重增加、降低一天的食物攝入量、抵禦飢餓並穩定血糖。更具體地說，富含蛋白質的早餐幫你這一天少攝取400卡路里的熱量並多燃燒脂肪。多吃雞蛋、牛奶、甚至是瘦豬肉，對你的一天來說好處多多。
