10小技巧，這個夏天瘦起來！

Psychologist Robert Cialdini says small commitments lead to lasting changes in his book。Another psychologist, BJ Fogg, agrees. If you want to slim up fast, make a firm commitment to exercise every day for just five minutes. Those five minute sessions add up, and many days you’ll end up doing much more than that.

心理學(xué)家羅伯特·恰爾迪尼在他的書中寫到:生活中的一些細節(jié)會給我們的生活帶來一些持續(xù)性的改變。另一位心理學(xué)家福格同意他的說法。要是你想快速的瘦下來，每天堅持鍛煉5分鐘。每天增加五分鐘，數(shù)天后就遠不止這些了。

Replace all liquid calories with water. 用水來替代其他有熱量的飲料

Liquid calories are one of the biggest sources of excess weight gain. A single soda has around 150 calories and over a day’s worth of sugar. When you don’t burn that sugar off, your body converts it to fat. Replacing calories from soda, fruit juices, and liquid dairy products like milk with plain tea, coffee and water can save you hundreds of calories a day, which can help you lose a couple pounds every month or more.

飲料里面的熱量是讓體重增加的一大原因。一瓶蘇打水含有差不多150卡路里的熱量，每天糖分攝取量也會增加。要是不將這部分糖消耗掉，身體就會將其轉(zhuǎn)為脂肪存儲起來。不喝蘇打水，水果汁，奶制品(比如：奶茶，咖啡)，每天喝水不僅能減少幾百卡路里的熱量，堅持數(shù)月還能幫你減掉幾磅呢。

Eat out no more than once per week. 每周最多在外面就餐一次

The average restaurant meal has over 1,100 calories, and that doesn’t include drinks, appetizers and dessert! When you take into account all those things, you’re looking at around 2,000 calories for a single night eating out. Stay in and cook your own meal instead, or order a healthier option. Many restaurants now have low calorie menus.

餐館的食物所含的熱量平均為1100卡路里，那還不包括飲料，開胃菜，甜點的熱量。要是把所有食物的熱量計算在內(nèi)，你會發(fā)現(xiàn)在餐館每一餐的熱量差不多2000卡路里。那就待在家里自己做吧，或者點一份健康點的食物?，F(xiàn)在很多餐館里也有卡路里低的菜品供應(yīng)。

Use herbs and citrus to add flavor to food. 把草藥或是橘子類水果給食物搭配也有別樣風(fēng)味

Cooking with oil, butter and salt leads to weight gain and potential health problems. Use lemons, limes and fresh herbs instead. Here are a few of my favorite flavor combinations:

做飯用的油、黃油、鹽都會使我們的體重增加，同時也會帶來一些健康問題。可以用檸檬、萊姆和新鮮香草 。這里我列出了一些我最喜歡的食物搭配：

Lime juice, cilantro and black pepper

酸橙汁、香菜和黑胡椒搭配

Thyme, rosemary and a dash of sea salt

百里香、迷迭香和少許海鹽搭配

Do a 7-minute workout. 做個7分鐘的鍛煉

Research shows doing interval training workouts as short as seven minutes can have more benefit than doing long, steady-state cardio workouts. Here’s the trade-off: interval training is tough. During those seven minutes plan on sweating.

研究表明做那種差不多7分鐘的間斷性練習(xí)比做長時間的，定期的有氧鍛煉更有效。這里也有些問題：間隔性的鍛煉更辛苦，在這7分鐘之內(nèi)得流汗才行。

Eat breakfast every day. 每天都吃早餐

According to the National Weight Control Registry, the largest database in the world that tracks people who have lost weight and kept it off, eating breakfast every day can actually help you lose weight. Stick with healthy foods like eggs, oatmeal and fresh fruit.

根據(jù)國家體重控制局表示，世界上最大的數(shù)據(jù)庫里跟蹤記錄了那些減肥成功并沒有反彈的人群，發(fā)現(xiàn)每天吃早餐真的能有效減重。堅持食用健康的食物比如：蛋類，燕麥片和新鮮的水果。

Eat the right foods for weight loss. 食用合適的食物來減重

A study of over 120,000 healthy women and men spanning 20 years found eating the following foods resulted in the most sustained weight loss:

一項歷時20年，調(diào)查了120000的健康人群的研究顯示食用以下的這些食物有助于維持體重：

Vegetables 蔬菜

Whole grains 全谷物類

Fruits 水果

Nuts 堅果

Yogurt 酸奶

Avoid the right foods to slim up faster. 想要快速的瘦下來就不要吃這些食物

You also need to know the foods not to eat. Research shows eating fewer desserts, eating fewer fried foods, drinking fewer sugary beverages, eating more fish and eating out less were linked with the most weight loss.

你也得知道哪些食物不能吃。研究表明要少吃甜食，少吃油炸食品，少喝含糖的飲料，多吃魚，盡量不要在外面吃都可以幫助減肥。

Form a contingency plan for when you slip up. 要有一個彌補計劃

Research conducted by Gollwitzer and colleagues showed implementation intentions, or “if-then” plans, are an effective strategy for helping you stick with your healthy behaviors when roadblocks arise. Another study found forming implementation intentions can help you reduce your fat intake. So write down several “if-then” statements to plan for the worst.

戈爾維策和他的同事研究發(fā)現(xiàn)：有問題出現(xiàn)的時候，執(zhí)行意圖或是“后備”計劃都有利于堅持執(zhí)行你的健康計劃。另一項研究也表明：訂立執(zhí)行意圖能有效地幫你減少脂肪的攝入。所以還是列出幾個后備計劃幫你應(yīng)付最糟糕的狀況吧。

Stop thinking in terms of “dieting.” 不要惦記“節(jié)食”這回事

Diets don’t work. Research proves it. If you want to slim up that body, you need to start thinking in terms of lifestyle changes. You can lose weight when you go on a diet, but most of the time you will gain it back. Take baby steps every day and keep progressing. That’s the key to slimming up and staying slim for good.

節(jié)食都沒效果。有研究證明了這一點。要是你想變苗條，你得開始想想怎么改變自己的生活方式。節(jié)食的時候是可以減肥，但是大多數(shù)時候都會反彈回來。每天進步一點點，堅持下來。這才是變苗條，保持好身材的長久之道。