專家教你5小招，幫你減肥

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.

減肥聽起來是個艱鉅的任務，但是想減肥的人可以通過調整生活方式改變體重。

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、保持好的飲食習慣、在固定時間進食都可以幫你打開減肥之旅。

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.

走路也是高效鍛鍊的方式之一，甚至不用去健身房，只需要做一些高質量的運動。養成新的習慣而非戒掉現有的習慣可能會更有用。

Keep a food diary

保持好的飲食習慣

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.

長期記錄食譜可以讓我們對自己的食物有更清晰的認識，也可以提醒我們哪些地方需要改變、哪些習慣需要再培養。

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，《美國健康預防期刊》發佈了一則調查，調查表明，記錄飲食習慣是能幫助減重的行爲之一，再配合適度的運動，多參加減重教練組織的團隊活動就完美了。

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. 

多喝水能從很多方面協助減重，《期刊：臨牀內分泌學和新陳代謝》曾發佈過一則研究，多喝水能提高新陳代謝速率。

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（約500克）水新陳代謝速率會增加30%，飲水後30到40分鐘內就會達到新陳代謝率峯值。

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（約1800克）的飲水量能多燃燒100卡路里，但這遠非喝水的唯一好處。

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.

佛羅里達州的營養師傑明·馬斯此前告訴《女性健康》，一飲而盡能控制飢餓感。口渴時胃會咕嚕咕嚕，力氣也會衰減，這些跡象會和飢餓感混淆。

Take a walk

走走路

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

在12周的時間裏，實驗參與者根據個人需求控制了飲食中的卡路里。

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

一半參與者只是簡單的控制飲食，另一半則每天多走兩個半小時路。

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. 

走路的參與者平均減重19磅，只是控制飲食的參與者平均減重15磅。走路的一組減掉的脂肪也比另一組多。

Give yourself a time window to eat

設定自己的進食時間

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.

這個方法又叫間歇性禁食，一天中只在固定的時間吃東西，不管是正餐還是零食。一般選擇這種方法的人會選擇八點到十點這個時段。

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

他們可能在早上十點吃第一餐，晚上八點吃最後一餐。

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

物理學家墨尼克·特羅在六月的哈佛醫學院博客中說：“間歇性禁食從本能上來講也是有道理的。”

'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.'

“我們吃的食物在腸胃中被酶分解，最終轉化成分子進入血液。碳水化合物，尤其是糖和精製穀物（白麪和大米）都會迅速分解爲糖，給細胞提供能量。如果我們的細胞不使用這些能量，它們就會儲存在脂肪細胞和脂肪裏。但是糖可以通過胰島素（胰腺產生的荷爾蒙）進入細胞。胰島素最終也會把糖帶到脂肪細胞裏變成脂肪。”

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.

特羅說兩餐之間不吃零食會使胰島素水平下降，脂肪細胞就會釋放出儲存的糖，用來提供能量。

 Focus on creating new habits

努力尋找新的習慣

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.

一些人一提起減肥就本能的覺得必須要戒掉某些食物，但是其實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. 

博客主布魯克的體重曾一度達到300磅，後來通過設定可調節的小習慣減了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.

布魯克告訴媒體《Popsugar》，她買了一個健康追蹤儀，每天都走一萬步。這個新習慣同時讓她開始嘗試更多樣的運動，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.

“你每天在做什麼？它們是否阻礙你得到想要的生活？我只是想說說食物，90%的問題都是食物引起的。”

'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.

“還在喝碳酸飲料嗎？不如換成蘇打水吧。每天晚上都不用下車就能得到食物？把好吃的東西塞滿冰箱，這樣就不用再回家後思考晚飯要吃什麼了。”

'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.'

“找到小方法改變自己的行爲，不斷實現這些小方法。也不用完全改變自己，只是從現在開始做，每天都用更健康的方式挑戰自己。”

（翻譯：阿忙）