減肥最好的方法是什么（一）
What are the best ways to lose weight?
譯文簡介
網(wǎng)友：使用腰部訓(xùn)練器減肥的技巧，腰部訓(xùn)練器最近很流行。它們不僅用于改善你的體形，還可以減肥。如果你也想減肥，那么最好使用腰部訓(xùn)練，因為它有助于減少身體脂肪和改善新陳代謝。你不需要進(jìn)行任何飲食或鍛煉計劃；只要穿上腰部訓(xùn)練器，就看看它在你身上的效果如何.......
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What are the best ways to lose weight?
減肥最好的方法是什么?
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Tips On Using Waist Trainer For Weight Loss
Waist trainer has become very popular these days. They are not only used to improve the shape of your body but also for weight loss purposes. If you too want to lose weight, then it is better that you use waist training as it can help in reducing body fat and improving metabolism. You need not go through any diet or workout plan; just wear a waist trainer and see how it works on your body!
Using a waist trainer can help in weight loss by suppressing appetite and increasing sweating.
Waist trainers are known to help in weight loss by suppressing appetite and increasing sweating. When a waist trainer is worn, it compresses the stomach, which helps in reducing the amount of food you eat. The compression also works as an anti-inflammatory agent that can reduce swelling in tissues surrounding your body, thus helping you burn fat more easily.
Waist trainers are specially designed undergarments that are used to shape the waist and abdomen.
Waist trainers are specially designed undergarments that are used to shape the waist and abdomen. These garments can be worn daily, and multiple times a day, depending on personal preference. Waist trainers will help support your back muscles as well as reduce your waist size by compressing excess fat in this area. Waist training has been shown to improve posture while also improving confidence levels when wearing the garment out in public.
Waist training is not just for women! Men can also benefit from waist training with improved posture, less back pain and better overall health!
使用腰部訓(xùn)練器減肥的技巧
腰部訓(xùn)練器最近很流行。它們不僅用于改善你的體形，還可以減肥。如果你也想減肥，那么最好使用腰部訓(xùn)練，因為它有助于減少身體脂肪和改善新陳代謝。你不需要進(jìn)行任何飲食或鍛煉計劃；只要穿上腰部訓(xùn)練器，就看看它在你身上的效果如何!
使用腰部訓(xùn)練器可以通過抑制食欲和增加出汗來幫助減肥。
眾所周知，腰部訓(xùn)練器通過抑制食欲和增加出汗來幫助減肥。當(dāng)穿上腰部訓(xùn)練器時，它會壓縮胃，這有助于減少你吃的食物量。這種壓縮也可以作為一種抗炎劑，減少身體周圍組織的腫脹，從而幫助你更容易燃燒脂肪。
腰部訓(xùn)練器是專門設(shè)計的內(nèi)衣，用于塑造腰部和腹部。
腰部訓(xùn)練器是專門設(shè)計的內(nèi)衣，用于塑造腰部和腹部。根據(jù)個人喜好，這些服裝可以每天穿，也可以一天穿幾次。腰部訓(xùn)練器將有助于支撐背部肌肉，并通過壓縮該區(qū)域的多余脂肪來減小腰部尺寸。腰部訓(xùn)練已被證明可以改善姿勢，同時也提高了在公共場合穿著衣服時的自信水平。
腰部訓(xùn)練不僅僅針對女性！男性也可以從腰部訓(xùn)練中受益，改善姿勢，減少背部疼痛，改善整體健康！
It is very important that you choose the right size of waist trainer that fits your body well. A good fit will enhance the effectiveness of waist training and help you achieve faster results.
Make sure that it is not too tight or too loose. Your garment should be firm, but not so tight as to cause discomfort. If it’s too loose, the garment will not hold its shape properly, which means that all you are doing is wearing an oversized piece of clothing around your waist in order to have an hourglass figure.
Choose one that is neither too big nor too small for your body type and measurements. Don't wear a size larger than what's recommended by manufacturers because this may lead to discomfort
Start using the waist trainer with low compression and gradually increase it as you get used to wearing it.
It is advisable that you start wearing your waist trainer with low compression and gradually increase it as you get used to it. While this will help you treat your body well, it is important not to overdo the process.
If you feel uncomfortable or have any kind of uneasiness while using your waist trainer, stop using it at once and seek medical attention immediately. Also, avoid wearing the waist trainer for long periods of time as this can cause health problems in the future.
選擇適合你身體的合適尺寸的腰部訓(xùn)練器。
選擇適合你身體的合適尺寸的腰部訓(xùn)練器非常重要。合適的尺碼可以提高腰部訓(xùn)練的效果，幫助你更快地達(dá)到效果。
確保它不會太緊或太松。你的衣服應(yīng)該結(jié)實，但不要太緊，以免引起不適。如果太寬松，衣服將無法保持正確的形狀，這意味著你所做的就是在腰間穿一件超大的衣服，以獲得沙漏形的身材。
根據(jù)你的體型和尺寸選擇一件既不太大也不太小的衣服。不要穿大于制造商建議尺寸的衣服，因為這可能會導(dǎo)致不適。
開始使用低壓縮力的腰部訓(xùn)練器，當(dāng)你習(xí)慣后逐漸增加壓縮力。
建議你開始穿低壓縮力的腰部訓(xùn)練器，隨著你的習(xí)慣逐漸增加壓縮力。盡管這將有助于你善待自己的身體，但重要的是不要過度。
如果你在使用腰部訓(xùn)練器時感到不舒服或有任何不舒服，請立即停止使用，并立即就醫(yī)。此外，避免長時間佩戴腰部訓(xùn)練器，因為這可能會導(dǎo)致未來出現(xiàn)健康問題。
Waist trainers have become very popular these days for their effectiveness in weight loss. They are made of cotton, latex or polyester and they are designed to shape the waist and abdomen. These garments work by compressing the waist and abdomen, thereby reducing its size to give a slimmer appearance. In addition, they can help in weight loss by suppressing appetite and increasing sweating which will reduce fat storage in your body.
However, before you buy yourself one of these garments it is advisable that you consult your physician first so that he/she can advise on its use or recommend alternative methods for losing weight if he/she feels that using a waist trainer might not be suitable for you.
With these tips, you can use a waist trainer to lose weight. The best part is that it doesn't cost you much and is easy to get started with. So, what are you waiting for?
如今，腰部訓(xùn)練器因其減肥效果而變得非常流行。
如今，腰部訓(xùn)練器因其減肥效果而變得非常流行。它們由棉花、乳膠或聚酯制成，設(shè)計用于塑造腰部和腹部。這些服裝通過壓縮腰部和腹部來工作，從而減小尺寸，使其看起來更苗條。此外，它們可以通過抑制食欲和增加出汗來幫助減肥，從而減少儲存在體內(nèi)的脂肪。
然而，在購買這些服裝之前，建議先咨詢醫(yī)生，以便在他/她的建議下使用這些服裝，或者如果他/她覺得使用腰部訓(xùn)練器于你可能不適合，建議采用其他減肥方法。
有了這些建議，你可以使用腰部訓(xùn)練器來減肥。最棒的是，它不需要花很多錢，而且很容易就開始。那么，你還在等什么？
I’ve been working with Toptal for almost 8 years and I’ve had nothing but a great experience so far. I’ve been able to take control of my career and work on my own terms and schedule, something that would have been impossible when I worked for someone else.
I’ve tried freelancing independently without a platform, but having to chase invoices and clients became a drag that ate up nearly all my time, preventing me from really enjoying the work I was doing. With Toptal that’s a thing of the past, with them I get a regular income with more security than straight freelance, and the ability to choose the work I want to do.
If you’re the kind of software engineer who doesn’t want to sit in a cubicle for the rest of your life, who has a more entrepreneurial and business-minded streak, and who is highly skilled, then I cannot recommend Toptal enough. It will definitely improve your quality of life.
Work to live, don’t live to work.
我已經(jīng)和Toptal（全球精英自由職業(yè)者平臺）合作了近8年，到目前為止，我的經(jīng)歷非常棒。我已經(jīng)能夠掌控我的職業(yè)生涯，按照我自己的方式和時間表工作，這在我為別人工作時是不可能的。
我試過在沒有平臺的情況下獨立做自由職業(yè)者，但不得不追逐發(fā)票和客戶成了一種拖累，幾乎吞噬了我所有的時間，讓我無法真正享受我正在做的工作。加入Toptal，這已經(jīng)是過去的事了，與他們一起，我獲得了比直接自由職業(yè)者更穩(wěn)定的固定收入，并且有能力選擇我想做的工作。
如果你是那種一生都不想坐在小隔間里的軟件工程師，有著更具創(chuàng)業(yè)精神和商業(yè)頭腦的特質(zhì)，而且技術(shù)嫻熟，那么我推薦的Toptal是再好不過了。它肯定會提高你的生活質(zhì)量。
工作是為了生活，不要為了工作而活著。
Basically all depends upon the calorie intake…….initially i used to take around 5000+ calories in a day in form of biscuits,namkeens, kachori,momos etc.
And the end result was my weight which came around 100 kg.
But then i started cycling with strict ban on my sugar and fast food intake and also few changes such as
I used to drink warm water throughout the day
Green tea in morning,around 4 pm in evening
No sugar instead jaggery some day is allowed
No refined flour like maida etc.
2 chapatis with curd in lunch and some salads
5 egg whites around 8 pm/oats also you can take
Cycled for around 1 hour daily(indoor cycling)
All this started on 5 april during lockdown and i significantly reduced my weight from 100 to 68 kg in span of 4 months
基本上都取決于卡路里攝入量。起初，我每天攝入大約5000多卡路里的熱量，比如餅干、馕餅、卡其里、莫莫等。
最終結(jié)果是我的體重達(dá)到了100公斤左右。
但后來我開始騎自行車，嚴(yán)格禁止我的糖和快餐攝入量，對此計劃很少做出改變，比如
我過去整天喝溫水；
早上喝綠茶，晚上4點左右喝；
不允許吃糖，而允許吃粗糖；
沒有像玉米粉之類的精制面粉。
午餐里有兩份奶油餡餅和一些沙拉；
晚上8點左右吃5個蛋白/燕麥也可以；
每天騎行1小時左右(室內(nèi)騎行)。
所有這些都是從4月5日禁閉期間開始的，在4個月的時間里，我的體重從100公斤顯著減輕到68公斤。
Take stairs wherever you go.
Drink lemon water each day after waking up. Lemon water is low in calories and it can increase metabolism.
Never skip meals. When you skip, your body goes into energy saving mode where it actually slows down your metabolism. In addition, you are likely to intake more calories in next means when you skip one meal. So, eat smaller portions in regular intervals.
Replace sugar with jaggery. People say sugar will make you gain weight. But how? Sugar is a substance which is high in calorie and contains nothing except carbohydrates. Excess carbohydrates in body are stored as fat. So, if you take some other food of same calories, it can give fiber, protein and other nutrients which are helpful for body and there is no way for that to get stored as fat.
Carry a water bottle everywhere you go. Not because you don't get water in public places, but a water bottle of your own will remind you to drink water consistently and it will remind you your goal to lose weight.
People say it so correct that 20% of weight loss is done through exercise, but the major 80% is only through diet. What you eat is far important than how much time you exercise.
Drink water 30 minutes before and an hour after your meal. Trust me, this trick helps a lot. Immediately drinking water after meals will dilute digestive juices and makes digestion difficult.
Fill your plate will veggies. If not more veggies, at least keep veggies and carbohydrates(rice, roti, bread) in equal ratio.
Having egg in breakfast will do wonders. Not only because egg is rich in protein, but egg keeps you full. If you take 2–3 eggs in mornings, you won't feel hungry for next few hours.
無論你走到哪里，都要走樓梯。
每天醒來后喝檸檬水。檸檬水熱量低，可以促進(jìn)新陳代謝。
永遠(yuǎn)不要不吃飯。當(dāng)你不吃飯，身體會進(jìn)入節(jié)能模式，實際上會減緩你的新陳代謝。此外，當(dāng)你不吃飯，你很可能會在接下來攝入更多的卡路里。所以，每隔一段時間吃一小份。
用軟糖代替粗糖。人們說糖會使你體重增加。但怎么做呢？糖是一種熱量很高的物質(zhì)，除了碳水化合物以外什么也不含。體內(nèi)多余的碳水化合物以脂肪的形式儲存。所以，如果你吃一些其他熱量相同的食物，它可以提供對身體有益的纖維、蛋白質(zhì)和其他營養(yǎng)素，而這些營養(yǎng)素不可能作為脂肪儲存起來。
無論你走到哪里，都要帶一個水瓶。不是因為你在公共場所沒有水，而是你自己的一個水瓶會提醒你堅持喝水，它會提醒你還有減肥的目標(biāo)。
人們說，20%的減肥是通過鍛煉完成的，這是非常正確的，但主要的80%只是通過飲食。你吃什么遠(yuǎn)比你鍛煉的時間重要。
飯前30分鐘和飯后1小時喝水。相信我，這個技巧很有用。飯后立即喝水會稀釋消化液，使消化變困難。
把你的盤子裝滿蔬菜。如果沒有更多的蔬菜，至少要保持蔬菜和碳水化合物（大米、蘿卜、面包）的比例相等。
早餐吃雞蛋會產(chǎn)生奇跡。不僅因為雞蛋富含蛋白質(zhì)，而且雞蛋能讓你保持飽腹感。如果你早上吃2到3個雞蛋，在接下來的幾個小時里你不會覺得餓。
Drink 3–4 liters of water everyday. Do not drink much water at once just to complete the 4 liter target. Drink in regular intervals. Like for every 40 minutes or for every hour. Drinking water can improve metabolism, suppress your unnecessary appetite, and make exercising easy. In all these ways, it will help you shed your weight.
Avoid processed foods. I stopped eating snacks like Maggie, biscuits and all. Instead, I eat boiled green peas, boiled brown peas, sprouts in my snacks time.
Do not fry your veggies, every time boil them and eat. Because boiling will help you retain anti-oxidants and the water content in those veggies will do a lot good for your body.
Eat fruits. Don't drink them. I mean no juices. When you drink one glass of orange juice, it's a mixture of 4–5 oranges, sugar, and water. So with one glass of juice, you are getting sugar of 5 oranges. And also a glass of juice will not make you full. Instead, eat two oranges in fruit form. It will make you full, and also the sugar intake will be minimal.
Do not take oily foods. Oil contains more calories. When you eat small amount of oil, it will give you sufficient calories but it won't make you full, as a result you will eat more and gain more calories. But when you eat vegetables, eggs, and other nutrient sources, it will make you full and also gives you sufficient calories.
間歇性禁食。這對我很管用。我說的間歇性禁食是指，我會做的是，我在晚上7點前吃飯，早上8點后吃第一頓飯。當(dāng)你每天禁食10-12小時時，你的身體可以將儲存的脂肪轉(zhuǎn)化為能量，這將使減肥過程變得非常容易。
每天喝3-4升水。不要為了完成4升的目標(biāo)而一次喝很多水。定期喝水。比如每40分鐘或每小時。喝水可以促進(jìn)新陳代謝，抑制不必要的食欲，讓鍛煉變得容易。在所有這些方面，它將幫助你減肥。
避免食用加工食品。我不再吃麥琪、餅干等零食。相反，我在零食時間吃煮熟的綠豌豆、煮熟的棕色豌豆和豆芽。
不要油炸蔬菜，每次都要煮著吃。因為煮能幫助你保留抗氧化劑，蔬菜中的水分對你的身體有很多好處
吃水果。不要打汁。我的意思是不要喝有果汁。當(dāng)你喝一杯橙汁時，它是4-5個橙子、糖和水的混合物。因此，一杯果汁，你就得到了5個橙子的糖。而且一杯果汁也不會讓你飽。相反，吃兩個水果狀的橙子。它會讓你飽腹，而且糖分的攝入量也會很小。
不要吃油膩的食物。油含有更多的卡路里。當(dāng)你吃少量的油時，它會給你足夠的熱量，但不會使你飽腹，因此你會吃得更多，獲得更多的熱量。但當(dāng)你吃蔬菜、雞蛋和其他營養(yǎng)來源時，它會讓你飽腹，也會給你足夠的熱量。
A few days ago I saw something that looked like a reality show on a television channel. Some kind of terrorist attack was simulated and the only way out was the roof of the building, where rescue helicopters were supposedly waiting for them. The elevators were off, so the only way to get to the top was the stairs. A surprisingly large number of people failed to cope with all 22 floors. It's really sad that someone misses out because they're overweight and totally unprepared physically.
According to statistics, in most countries of the world, more than 50% of the population has weight problems. And that percentage grows from year to year. Today, people eat a lot of high-calorie foods, move less, and create ideal conditions for the formation of fat deposits. After realizing that their health is at risk, they start using fat burners or resort to irregular diets. Almost everyone's goal is to lose a few pounds.
obesity and laziness
Research has shown that it is very rare for someone to gain 10 kilograms in a year. The fattening process is generally slower and lasts longer. Without realizing that they are consuming more calories than they need, people begin to see obesity as a greater force. The same feeling occurs when it comes to a cold, baldness or, God forbid, some unpleasant illness.
I have good news. It is not like this. Obesity and fat deposits are something you can really influence. Your stomach and fat deposits on your arms, legs, and face are not something you have to live with for the rest of your life. In this article, I will give you guidelines on how you can easily lose 10 kilograms of fat.
幾天前，我在電視頻道上看到了一個看起來像真人秀的節(jié)目。模擬了某種恐怖襲擊，唯一的出路是大樓的屋頂，據(jù)說那里有救援直升機(jī)在等著他們。電梯已經(jīng)被關(guān)閉，所以到樓頂?shù)奈ㄒ煌緩骄褪菢翘?。令人驚訝的是，大量的人無法應(yīng)付22層樓。真的很遺憾，有人因為超重和身體完全沒有準(zhǔn)備而因錯過機(jī)會。
據(jù)統(tǒng)計，在世界大多數(shù)國家，超過50%的人口有體重問題。這一比例每年都在增長。今天，人們吃很多高熱量的食物，減少運動，并為脂肪沉積的形成創(chuàng)造理想的條件。在意識到自己的健康面臨風(fēng)險后，他們開始使用脂肪燃燒器或采取不規(guī)則飲食。幾乎每個人的目標(biāo)都是減掉幾磅。
肥胖和懶惰
研究表明，一個人一年內(nèi)體重增加10公斤是非常罕見的。育肥過程通常較慢，持續(xù)時間更長。人們卻沒有意識到他們攝入的熱量超過了所需，開始將肥胖視為一種更大的力量。同樣的感覺也會發(fā)生在感冒、禿頭或(上帝保佑不要這樣)一些讓人不舒服的疾病上。
我有個好消息，這一切其實不是這樣的。肥胖和脂肪沉積是你真正可以影響的東西。你的胃和手臂、腿和臉上的脂肪沉積不是你余生必須忍受的東西。在這篇文章中，我將為你提供如何輕松減掉10公斤脂肪的指南。
How to change the ratio of calories consumed and consumed? There are two ways. Reducing calorie intake, a popular diet, or increasing calorie intake, which is only possible through physical activity.
Let's clarify the concept of diet. A diet does not imply a total change in the way of eating and going from the foods that we usually eat to something that we have never eaten. It is enough to continue eating the foods that you like the most, but reduce the quantity. It's not so much what you eat as what you don't eat. It is not the specific type of food that makes you fat, but the quantity. We lose weight not because of the food we eat, but because of the food we don't eat. This approach to diet is good for the psyche because there is no sense of sacrifice, suffering and great sacrifices.
Psyche is very important in weight loss, because the lack of visible results from the diet, coupled with a great feeling of food sacrifice, leads to a loss of faith and abandonment.
我將從脂肪沉積的形成機(jī)制開始。我們吃的食物是身體需要的燃料。攝入的食物的能量值是用卡路里來衡量的。消耗的熱量被用來維持內(nèi)部器官的工作和身體的生理過程，以及運動和所有其他身體活動。未使用的熱量以脂肪的形式儲存在體內(nèi)作為儲備燃料。因此，當(dāng)攝入的熱量大于消耗的熱量時，就會形成脂肪。由此可以得出一個簡單的結(jié)論，只有消耗的熱量比攝入的熱量多，才能融化脂肪， 這看起來很簡單。
如何改變攝入和消耗的卡路里比例？有兩種方法。減少卡路里攝入量，一種流行的飲食，或增加卡路里消耗量，這只有通過體育活動才能做到。
讓我們澄清一下飲食的概念。節(jié)食并不意味著徹底改變飲食方式，從我們通常吃的食物轉(zhuǎn)變?yōu)槲覀儚奈闯赃^的食物。繼續(xù)吃你最喜歡的食物就足夠了，但要減少數(shù)量。與其說是你吃什么，不如說是你不吃什么。讓你發(fā)胖的不是特定類型的食物，而是數(shù)量。我們減肥不是因為我們吃的食物，而是因為我們不吃的食物。這這種飲食方式對精神是有好處的，因為沒有犧牲、痛苦和巨大犧牲的感覺。
心理在減肥中非常重要，因為缺乏可見的減肥效果，再加上對食物的巨大犧牲感，會導(dǎo)致喪失信心和放縱。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
An active approach involves consuming calories that have been stored as reserve fuel in the form of fat. Any physical activity burns calories. Walking, dusting, working in the garden, vacuuming carpets,... It is important that we constantly strive to do some physical activity that maintains the level of calorie burning.
Here is the solution
I will suggest a simple way to lose 10kg of fat deposits. Let me start with a bit of math and physics.
For starters, we shortened each of the three daily meals we usually eat by 100 calories, that's the caloric value of two thinly sliced slices of bread. Then we throw away two cans of Coke, which are 140 calories each. Add to that half an hour, up to an hour of brisk walking, which can consume between 300 and 50 calories depending on intensity, body weight, age... And let's have a 50% level of discipline, which means that we reduce every other food or diet every other day. Maybe we miss a can of Coca-Cola while walking every day for half an hour. Even with half the discipline, we are still about 400 to 500 calories in a deficit every day compared to our previous habits.
Daily but disciplined enjoyment of your favorite meal, along with a little walk, will inevitably make you look better in the long run. And 10 kg of fat deposits is 77,000 calories, which can be melted in 5-6 months with our moderate but disciplined way.
I didn't say it was easy, but it was simple.
這份菜單似乎是為了擾亂我們的生活而拼湊起來的。有時候，在我看來，那些制定飲食計劃的人故意去買一些惡心的和/或難以獲得的展品和食物，以便在他們失敗時有一個潛在的托辭。每天減少卡路里攝入量的任何飲食方式都是好的。當(dāng)然，不可能在一生中都保持熱量不足，與其節(jié)食并等待脂肪沉積消失，還必須采取其他措施。
一種積極的方法是消耗以脂肪形式儲存的儲備燃料的卡路里。任何體育活動都能燃燒卡路里：散步、除塵、在花園里干活、用吸塵器清掃地毯，重要的是，我們要不斷嘗試做一些體育活動，以保持卡路里燃燒的水平。
這是解決方案
我將建議一個簡單的方法，以減少10公斤脂肪沉積。讓我從一些數(shù)學(xué)和物理理論開始。
首先，我們每天吃的三頓飯每頓都減少了100卡路里的熱量，這是兩片薄片面包的熱量。然后我們?nèi)拥魞晒蘅蓸?，每?40卡路里。再加上半小時的快走，最多可達(dá)一小時，這可以消耗300到50卡路里，取決于強(qiáng)度、體重和年齡，讓我們有50%的自律水平，這意味著我們每隔一天減少其他食物或飲食。也許我們在每天步行半小時的時候錯過了一罐可口可樂。即使有一半的訓(xùn)練，與我們以前的習(xí)慣相比，我們每天仍然少攝入400到500卡路里。
每天都有規(guī)律地享用你最喜歡的食物，并散步，從長遠(yuǎn)來看，這將不可避免地讓你看起來更好。10公斤脂肪沉積量為77000卡路里，用我們適度但有規(guī)律的方法可以在5-6個月內(nèi)給消耗掉。
我沒說這很容易，但確實很簡單。
原創(chuàng)翻譯：龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
Fat burners
Finally, let me address the myth of the magic pills from which fat burners are hit, or "fat burners" in English. I will be clear. Those pills don't work. Why? Everything we eat is intended to provide enough calories, that is, fuel to maintain our vital functions and activities. Unused calories ingested through food are stored as fat deposits. Therefore, we can consider adipose tissue as a form of energy reserve in the body. It takes more than 100 kilometers of brisk walking to burn a kilogram of fat. Is it possible for a magic pill to burn off the energy of walking more than 100 kilometers? It is not! All that fat must be used by physical activity and will not burn itself
所以飲食很簡單。我們吃我們最喜歡的東西，我們只在數(shù)量上節(jié)儉。我們避免每小時飲用碳酸果汁、果汁、咖啡和甜茶。盡可能經(jīng)常地進(jìn)行體力活動。除了走路，避開電梯，步行上班，自己洗車，我們需要不斷地做一些事情，迫使我們的身體燃燒卡路里和燃燒脂肪。
脂肪燃燒器
最后讓我來談?wù)勱P(guān)于燃燒脂肪的神奇藥丸的神話，或者用英語叫“燃燒脂肪”。我會澄清的，那些藥丸不起作用，這是為什么？我們吃的一切都是為了提供足夠的熱量，也就是說，燃料來維持我們的重要功能和活動。通過食物攝入的未使用的卡路里以脂肪沉積的形式儲存。因此，我們可以將脂肪組織視為體內(nèi)能量儲備的一種形式。燃燒一公斤脂肪卡路里的需要100多公里的快步走。一顆神奇的藥丸能消耗走100多公里的能量嗎？不可能的！所有這些脂肪的卡路里都必須通過體力活動燃燒，而且不會自行燃燒。
1. Do as much physical activity as possible. Whenever possible, instead of driving a car, walk, do light exercises in the workplace, take the stairs instead of the elevator, play more with your children...
2. Opt for aerobic training. Half an hour of brisk walking or slow jogging isn't much of a sacrifice, and the benefit is primarily a better appearance and better health.
3. Lifting a little weight doesn't hurt. Exercising at the gym burns calories and increases muscle mass, which leads to a stronger metabolism and even higher calorie consumption.
4. Watch your diet. Eat what you want but in moderation. Eat slowly because the feeling of fullness is delayed by 15 minutes.
減肥的原則是：
1.盡可能多地進(jìn)行體力活動。只要有可能，不要開車、要走路、在工作場所做輕度運動、爬樓梯而不是坐電梯、多和孩子玩。
2.選擇有氧訓(xùn)練。半個小時的快步走或慢跑并不是很大的犧牲，其好處主要是有更好的面貌和更健康。
3.舉一點重物不會造成傷害。在健身房鍛煉可以燃燒卡路里并增加肌肉質(zhì)量，從而帶來更強(qiáng)的新陳代謝和消耗更多的卡路里。
4.注意飲食。想吃什么就吃什么，但要適度，慢慢吃，因為飽腹感會延遲15分鐘。