六大惡習:是什麼毀了你的減肥大業

遍嘗各種減肥方法的你，始終是個胖子，你的減肥血淚史都可以出書了，有沒有？為什麼別人都瘦下來了，就你沒有？事實是，你用錯了方法！那些看似不起眼的小動作才是阻礙你的減肥大業的元兇！You Rely on Convenient Transportation

能不走路就不走路

You take the elevator when you need to go up a few floors, youget on the little motorized walk ramp at the airport, and you parkas close to the front door as possible. At first glance, choosingthese little convenient modes of transportation doesn't appear tomake much of a difference in your daily life. The fact is, they do.A flight of stairs burns, on average, 15 calories. If you're takingstairs at work, the mall or in your home on an average day, thatcould add up to 225 or more extra calories burned. Walk a bitfurther to get to the front door when you're shopping and you couldburn an extra 30. Forgoing the automatic walkway in the airport -an extra 100! When given the opportunity, use your body, not theelevator or the car. That's what it's made for.

就算只有幾級台階，你也要搭電梯。機場的步行電梯你從來都不會放過。把車停在靠近商場前門的位置，越近越好。起初，這種代步的便捷工具看似對你的日常生活沒有多大影響，事實是，它們的影響大着呢。走樓梯的話，平均每層可以消耗15卡路里。如果你每天都走樓梯上下班、進出商場、在家走動的話，那麼你每天就能多消耗至少225卡路里。去逛街時，多走幾步路去商場門口也能多消耗30卡路里。在機場不走步行電梯的話，還能多消耗100卡路里！只要有機會，就多動動你的身體，別總是坐電梯或坐車，你的身體是用來讓你動的。

You Love Your diet Cola

健怡可樂你最愛

No calories mean no weight gain, right? This is the popularline of reasoning for many diet soda drinkers. Unfortunately,current research indicates a possible link between artificialsweetener consumption and weight gain. A study in the journalDiabetes Care found that daily consumption of diet soda wasassociated with a 36 percent greater relative risk of developingmetabolic syndrome and a 67 percent greater relative risk ofdeveloping Type 2 diabetes compared with non-consumption. Inaddition to this, the presence of constant artificial sweeteners inthe diet means you're never really letting your taste buds get abreak from the sweet taste you love. The more you drink diet soda,the longer you'll remain trapped in the sugar cycle and continue tocrave.

不含熱量就不會長胖，對不對？大多數愛喝健怡可樂的人都有這種誤區。可悲的真相是，有研究表明，攝入人工增甜劑也會增肥。《關愛糖尿病》雜誌上的一項研究顯示，每天喝健怡可樂的人比起那些不喝的人來説，引發與新陳代謝相關的疾病的概率要大36%，而引發II型糖尿病的概率則會高出67個百分點。另外，經常食用人工增甜劑也説明，你的味蕾還是一直與你愛吃的甜食相伴。因此，你就陷入了這樣的怪圈，健怡可樂你喝得越多，你就越離不開甜食。

You're Off in Outer Space

宅男宅女不出門

The feel, smell and satisfaction of food are one of the mainpleasures of life. You may miss these food advantages though ifyou're like most people and spend your meals and snacks in front ofa TV, computer screen or newspaper. If this sounds like you, you'reprobably taking in way more calories than you think. A 2010 studyin the Journal of Clinical Nutrition found that adding stimuliduring mealtime increased not only the amount of food an individualconsumed at that particular meal, but also increased calorieconsumption later in the day as well. Enjoy your food and thecompany of friends and family, it will help you lost.

品味美食的色香味是人生一大享受。但如果你和大多數人一樣，吃飯的時候就窩在電腦電視前，或縮在報紙堆裏的話，那麼你就享受不到食物給你帶來的樂趣了。聽起來是不是有點像你？那麼你可能就因此攝入了更多的熱量。《臨牀營養學》2010年的一項研究發現，假設一個人在吃飯時出現了外力的刺激，這頓飯他就會吃得更多，而且在接下去的一天裏都會攝入更多的熱量。所以，和家人朋友一起分享美食吧，可以減肥哦！

Your Friends Don't Support You

朋友們都不看好你

Have you ever had a friend who knows you're trying to loseweight and eat healthy, but still tempts you with "it won't killyou to have a few bites of (insert tempting high sugar, fat andcalorie food here)." Support is crucial when it comes to successfulweight loss and maintenance, and having a toxic person close to youcan really throw you off. What you really need is a supportivebuddy who you can lean on in good times and bad; someone who willkeep you on track and compliment you when you lose weight. A 2005study in the Journal of Consulting and Clinical Psychology foundthat individuals were most successful with weight loss when they"buddied" up with like-minded people with the same healthy goals asthey had.

明知道你要減肥，要健康飲食，你的那些損友們還一個勁地誘惑你説“吃一口(高糖、高脂、高熱量的食物)又不會死”，有沒有？想要成功減肥並保持減肥成果，支持是很重要的。如果你身邊有一個這樣的損友，你的一切努力都會泡湯。你真正需要的是一個無論順境逆境都會支持你的夥伴，會鼓勵你堅持到底，會在你瘦下來的時候讚美你。《諮詢與臨牀心理學》2005年的研究發現，那些擁有志同道合的減肥者是最成功的，因為他們有一樣的健康目標。

You "Diet" During The Week - But Go Hog Wild On TheWeekends

平日節食，週末大餐

Many people have the same complaint: "How come I'm not losingweight? I barely eat anything!" At the most basic level, weightloss is a matter of numbers; consume fewer calories than you expendand you'll lose weight. However, in this case, too much of a goodthing can actually sabotage your weight loss effort. When we feedour body the proper fuel, we have endless energy. As the intake ofcalories drops to very low levels, our body moves into starvationmode. This starvation mode triggers a lower metabolism as the bodybecomes super efficient at using what little energy or fuel itreceives. Fewer calories are burned and weight loss comes to astop. If you choose to give yourself a "pass" on the weekends forall your hard work starving yourself during the week, expect notonly difficulty with weight loss; you may actually experienceweight gain. Slow metabolism plus a Saturday/Sunday food and drinkfest ... you do the math.

很多人都有同樣的抱怨，“我幾乎什麼都不吃，為什麼還是瘦不下來？”基本説來，減肥就是跟數字打交道。你吃得比需要攝入得少，你就能瘦下來。但問題是，吃得太少也會妨礙你的減肥大業。當我們一天三餐正常飲食時，體內的能量是無限的。但如果能量攝入變得很少時，身體就自動切換到了飢餓模式，減緩新陳代謝。身體會非常高效地分配僅剩的能量，直到獲得更多的能量補給。因此，熱量消耗就會減慢，而體重也不會再下降。如果在一週辛苦節食之後，你想要在週末給你的胃放個假、吃頓大餐，那麼你就別想減肥了，等待你的只能是增肥了。本來已經變慢的新陳代謝碰上饕餮盛宴會是什麼結果？你自己算吧。

You're Getting Fewer Than 5 Hours A Night

睡眠不足5小時

Sleep is great for your brain, your skin, and, as it turnsout, your weight as well. An abundant amount of research indicatesthat a lack of sleep alters the digestive hormones that areresponsible for hunger and fullness. A lack of sleep may mean aloss of control of your portions the next day and an increasedcraving for sweets, fat and carbohydrates. Shoot for eight hours ofsleep each night and you're more likely to achieve great skin,great productivity and a great weight!

睡眠對於大腦、皮膚和體重都是大有好處的。大量研究證實，睡眠不足會改變體內與飢餓感和飽腹感相關的消化激素的分泌。也就是説，睡眠不足會降低身體對食物需求的控制力，增加對糖分、脂肪和碳水化合物的需求。保證每晚8小時的睡眠，你就會擁有健康的肌膚，充沛的活力，和理想的體重！