双语：10个你不能忽视的减肥妙招

　　Losing weight does not have to be difficult. By incorporating a few simple lifestyle changes you can start to see changes in not only your weight, but your overall health.

　　减肥并不困难。下面几个简单地方法不仅可以帮你帮你减肥，还能帮你改善整体的健康状态。

　　1.Drink water before a meal.

　　饭前喝水

　　Drinking water before your meals prevents the surging of your insulin levels. Insulin levels are important to weight loss, because when there are high levels of insulin in the blood stream, chances of storing fat in the body are higher.

　　饭前喝水能阻止胰岛素水平的上升。胰岛素对于降低体重起着至关重要的作用，因为血液中胰岛素水平的增加，身体里面储存脂肪的可能性就更大。

　　2.Eat from smaller plates.

　　用小盘子吃饭

　　Try eating from salad-sized plates so that you consume smaller portions. The ideal size of the plate should be 9 inches, as this is a normal portion to feel full.

　　试着用和装沙拉差不多大的盘子吃饭这样你吃的分量就少，最好是用9英寸的盘子，因为这样大小的盘子就够饱的分量。

　　3.Take your time eating a meal.

　　花时间吃饭

　　Take at least 15 minutes to eat a meal. This is the time needed to trick your stomach into thinking it is full.

　　每餐饭至少吃15分钟，需要这段时间来让你的胃感觉吃饱。

　　4.Avoid cravings.

　　抵制住想吃东西的欲望

　　Now, this might seem like a difficult task, but the next time you have a craving, try waiting 20 minutes before giving in. Chances are it will go away.

　　现在，这看起来是个比较困难的事情，但是下次你有想吃东西的欲望的时候，在放弃之前在等20分钟。这种想吃东西的欲望会渐渐消退。

　　5.Take the stairs whenever possible.

　　尽可能的走楼梯

　　Just 2 minutes of climbing stairs a day can keep off the pesky 2 lbs ; it also burns an average of 10 calories a minute.

　　每天只爬2分钟的楼梯也能减掉2磅，平均每分钟燃烧10卡路里的热量。

　　6.Identify your emotional triggers.

　　弄清你的情绪

　　Identify when you are feeling bored, depressed, or stressed out; watch out for what you are eating, and why you are eating it. Instead of reaching for junk food, take the time go for a walk, call a friend, or take a bath.

　　当你感觉无聊，压抑或是压力大的时候，注意你在吃的是什么，为什么要吃。与其在那里吃垃圾食物还不如出去走走，联系联系朋友或者洗个澡。

　　7.Get at least 7 hours of sleep.

　　至少睡够7个小时

　　Being tired makes for skipped workouts and extra snacking.

　　疲倦会让你更不想锻炼，吃更多零食。

　　8.Wear fitted clothes.

　　穿合身的衣服

　　Wearing baggy clothes hides your body. When you wear fitted clothes, you will notice when you gain a pound, and can work on getting rid of it.

　　穿宽松的衣服能遮住你的肉肉。当你穿比较合身的衣服的时候，要是长了几磅你肯定能注意到，你会想着要减掉那几磅。

　　9.When finished eating, put food away.

　　吃完之后，就把食物拿开

　　After eating a meal, put food away immediately to avoid munching. Another trick is to cover up food up with napkin so that it is not tempting you.

　　吃完饭之后，为了不让自己再吃就马上把食物拿开。还有一个方法就是用餐巾纸把食物盖起来，这样它就没办法在诱惑你了。

　　10.Exercise while watching television.

　　看电视的时候做锻炼

　　Exercise does not have to be a burden. Incorporate exercise in the daily tasks you are performing already. Do it while watching your favorite shows or use a treadmill or do squats during commercials. All you need is 20 minutes.

　　锻炼不会成为你的负担。可以把锻炼安排在你平常的各种工作中。再看你喜欢的节目的时候做锻炼或者在广告的时候在跑步机上跑步。只需20分钟。