接吻購物試衣大笑 懶人減肥祕籍大公開大綱

Dreading the thought of another session at the gym, or wishing you could painlessly work off that extra slice of cake without an exhausting run around the park?

還在害怕下一階段的健身房鍛鍊？還在幻想無需去公園跑得精疲力盡就能輕易地甩掉那塊額外的蛋糕帶來的熱量嗎？

Here’s the good news: it may be possible to ditch those excess calories without even noticing.

現在好消息來了：你可以在生活中不知不覺地減掉你的脂肪。

‘While there’s no substitute for a workout to keep you healthy, your body burns a surprising number of calories as you go about your daily activities,’ says personal trainer and exercise guru Mark Healy.

權威私人健身教練馬克•希利說：“雖然鍛鍊對健康的保持作用無可替代，但是日常活動也能幫助你燃燒大量卡路里。”

‘From shopping to washing and everything in between, if you’re too busy to hit the gym then it’s worth going about your daily tasks with gusto to help burn the maximum calories.’

“如果沒時間去健身房的話，可以充滿幹勁地逛街洗衣，多做這些瑣事也能幫你最大程度地燃燒卡路里。”

So what else in your daily life can help you drop a dress size without working up a sweat? You’ll be surprised to discover how painless it can be.

所以生活中還有哪些方法能讓你不出汗地瘦下一圈呢？你會驚訝地發現這些活動簡直太輕鬆了。

ENJOYING A SMOOCH

享受一個親吻和擁抱

Maybe you haven’t spent significant amounts of time kissing since you were a teenager, and these days you’d rather sleep than smooch. But if passion for your partner isn’t enough motivation, consider the fact that kissing and hugging can take inches off your waistline.

或許少年時沒有太多擁吻的機會，現在的你寧願睡覺也不願意接吻了。但若兩人之間的火花不夠，不足以激起你想親吻對方的衝動的話，那就把擁抱和親吻的減肥功效當做動力吧。

If it’s really passionate, according to health expert Professor Bryant Stamford of Hanover College, Indiana, a good snog can burn up to two calories a minute.

印第安納州漢諾威學院的健康專家布萊恩特•史丹佛教授表示，如果認真投入的話，一個美好的擁吻每分鐘能燃燒兩卡熱量。

‘Intimate contact increases oxytocin levels that help to reduce stress levels, blood pressure and heart disease, and can help you burn up to 60 calories every half hour,’ agrees Mark Healy.

馬克•希利表示贊同：“親密接觸能使催產素水平上升，由此緩解壓力，降低血壓和患心臟病的風險，同時每半小時可讓你燃燒最多60卡熱量。”

So it might be worth greeting your partner with more than the usual brief, peck on the cheek.

所以別再像平常一樣只是蜻蜓點水般地吻個臉頰表示問候吧，多花點時間與愛人親密接觸絕對值得。

Calories burned per hour: Up to 120

每小時燃燒熱量：多達120卡

Equivalent exercise: A 20 minute run

相當於鍛鍊：跑步20分鐘

TRYING ON CLOTHES

試衣服

Carting armfuls of clothes in and out of the changing room, struggling into tight polo necks and out of pencil skirts, marching determinedly from one shop to the next and back again - it’s just as exhausting as a trip to the gym and, hurrah, just as good for you.

抱着一堆衣服進出試衣間，一會兒穿上緊圓領衣，一會兒脫下鉛筆裙，樂此不疲地一家一家搜尋衣服——這樣的逛街之旅和在健身房累得死去活來有的一拼了，而且對你一樣有好處。

According to a recent survey by Debenhams, the average woman burns 385 calories looking for the perfect outfit, taking an average of 7,305 steps.

丹本漢（Debenhams，英國著名百貨公司）近期的一份調查顯示，女性要買到一件滿意的衣服平均要消耗385卡熱量，走7305步路。

‘You can burn up to 130 calories an hour on a shopping trip,’ says Healy. ‘All that contorting and pulling items on and off is good for stretching muscles and increasing blood flow, too.’

希利說：“一次逛街每小時可消耗最多130卡熱量。試衣服不時地伸手彎腰的所有動作都有利於伸展肌肉，促進血液流通。”

Calories burned per hour: Up to 130

每小時燃燒熱量：多達130卡

Equivalent exercise: 20 push-ups

相當於鍛鍊：20個俯臥撐

COOKING DINNER

做一頓晚餐

You probably do it every night without thinking about it.

你可能每天都做晚餐，但從未想到這也可以減肥吧。

And while shoving a ready meal in the microwave won’t burn much off, an hour’s chopping, lifting, stirring and blending will give you a decent mini-workout, plus the satisfaction that you’ve earned the meal you’re about to eat.

用微波爐做一頓簡易晚餐並不能很好地減脂。切菜、端鍋，攪拌食材，忙活一個小時才能相當於一次小鍛鍊，同時還滿意地享受一頓美食。

Chop root vegetables with a bit of enthusiasm, use a pestle and mortar to crush spices rather than an electric grinder, and do the washing-up yourself rather than languidly stacking the dishwasher. It all adds up to a very respectable 150-plus calories an hour.

積極地切根莖蔬菜，親手用研鉢搗碎食材而不是用研磨機，自己洗碗而不是懶懶地把碗碟堆在洗碗機裏。這些工作每小時可幫助你燃燒150多卡熱量。

‘Cooking is an excellent way to burn off calories,’ says Healy.

希利說：“做飯是減脂的絕佳方式。”

‘Rustling up your favourite meal not only gives your arms a big workout with all the lifting of heavy pans, chopping and stirring, but also encourages you to make things from scratch rather than ordering an unhealthy takeaway.’

忙碌地準備一頓心愛的晚餐，拿各種沉甸甸的鍋碗瓢盆，切菜，攪拌食材，這樣不僅能很好地鍛鍊你的手臂，還能鼓勵你享受自己動手的樂趣，而不是點一份不健康的外賣。

Calories burned per hour: 150 to 240

每小時燃燒熱量：150至240卡

Equivalent exercise: A half-hour jog

相當於鍛鍊：半個小時的慢跑

A SUPERMARKET DASH

一次購物之旅

Just doing the weekly shop can burn calories faster than Jessica Ennis-Hill can say ‘heptathlon’.

每週一次的購物燃燒熱量的速度比傑西卡•恩尼斯希爾（Jessica Ennis-Hill，英國運動員）參加一次七項全能還快。

As your trolley fills up, you’re effectively doing resistance training, firming up arms, legs and torso. Piling your trolley with heavy items first - tins, bottles and potatoes - intensifies the workout.

當你推着滿滿的手推車時，你其實在做有效的阻力訓練，讓你的手腳和身體都更結實。在推車裏先裝更重的物品，比如說罐頭、瓶子和土豆，能加強鍛鍊。

‘Reaching and bending down to pick up products also activates a variety of muscles,’ says Mark Healy.

馬克•希利說：“伸手和彎腰去拿商品也能使很多肌肉得到鍛鍊。”

Calories burned per hour: Up to 200 with a heavy shop

每小時燃燒熱量：推重手推車逛街一次燃燒多達200卡

Equivalent exercise: 40 minutes of badminton

相當於鍛鍊：打40分鐘的羽毛球

A LONG, HOT BATH

泡個熱水澡

Sinking gently into a hot bath is all about relaxing and singing along to Radio 2, not dieting, surely?

輕輕地泡進熱水裏，跟着收音機哼着小調，放鬆身體，你確定這不是在節食減肥？

Not so: a Loughborough University study revealed that a steamy bath of 40c can melt away 140 calories (that’s a significant 7 percent of a daily allowance of 2,000), and that sitting in one for an hour causes an 80 percent increase in energy expenditure, lowering blood glucose levels as a result.

並不是如此：拉夫堡大學一項研究表明，泡一個40度的熱水澡能消耗140卡熱量（一天熱量攝入爲2000卡，這幾乎佔了全天的7%了），而且泡一個小時能多消耗80%的能量，同時降低血糖。

‘Taking a hot bath not only relaxes muscles, but also stimulates the release of heat shock proteins,’ says Mark. These are proteins produced by cells under stressful conditions, which scientists think may divert glucose into muscles and away from the bloodstream.

馬克說：“泡熱水澡不僅能放鬆肌肉，還能刺激熱休克蛋白的釋放。”人在有壓力時細胞會產生這種蛋白質，科學家們認爲它們可以使葡萄糖遠離血液，進入肌肉中。

‘Coupled with activities such as exfoliating, scrubbing your back and shaving your legs, you could burn a significant number of calories just getting clean,’ he adds.

他補充道：“配合搓澡，擦背和刮腿毛等一系列動作，你在清潔身體的同時還燃燒了不少熱量。”

Calories burned per hour: Up to 140

每小時燃燒熱量：多達140卡

Equivalent exercise: 15 minutes’ vigorous swimming

相當於鍛鍊：15分鐘的高強度游泳

HAVING A GOOD LAUGH

開懷大笑

It’s hard to believe that sitting in the cinema watching the Ab Fab movie could do you as much good as a post-work circuit of the gym, but laughter is a full-body experience that can leave you as exhausted as a treadmill session.

令人難以置信的是，坐在電影院裏看《絕對了不起》（Ab Fab，英國情景喜劇）完全可以達到下班後去一趟健身房的鍛鍊效果。但是笑是一項全身運動，它的累人指數可與在跑步機上跑一次步媲美。

Research from Vanderbilt University, Nashville, published in the International Journal of Obesity, found that just 15 minutes of good, hard laughing a day will burn up to 40 calories - enough to drop 4 lb of excess weight a year.

位於納什維爾的範德比爾特大學在《國際肥胖期刊》上發表了一篇研究，研究發現每天15分鐘的開懷大笑能燃燒40卡熱量——足以讓人每年瘦4磅。

‘Laughing is the perfect way to give your abdominal muscles a real work out, second only to an intense session of crunches,’ says Mark. ‘It’s a brilliant way to relieve physical tension and stress, too, leaving you relaxed for up to 45 minutes.’

馬克說：“笑是鍛鍊腹肌的完美方式，其效果僅次於一組高強度的仰臥起坐。這也是一個緩解身體緊張與壓力的絕好方法，可讓人身心放鬆多達45分鐘。”

Try laughing little and often, whether it’s during a phone call with your best friend, or watching a DVD of your favourite comedian.

不管是在和好朋友打電話時還是看最喜歡的喜劇節目時，儘量多笑一笑吧。

Calories burned per hour: Up to 160

每小時燃燒熱量：多達160卡

Equivalent exercise: Half an hour of physically demanding gardening

相當於鍛鍊：半小時勞累的花園清理工作