減肥其實是個技術(shù)活，做到這5點就行

1. Twit Less, Sleep More!

1. 少刷手機(jī)多睡覺!

If you're reading this and scratching your head thinking, "Howthe heck does my phone relate to weight loss?", you"re notalone. You're wasting minutes (or hours) trolling the Internetinstead of sleeping. A study from the Endocrine Society found aloss of 30 minutes of sleep per day can promote weight gain, insulin resistance, and negativelyaffect your metabolism in the long run.

如果你正在讀這部分，并且撓頭在想：“手機(jī)和減肥能有什么鬼關(guān)系呢?”不只是你有這個情況，總是把時間浪費(fèi)在網(wǎng)上，不去睡覺。內(nèi)分泌學(xué)會的研究發(fā)現(xiàn)每天缺少30分鐘睡眠就會促進(jìn)體重增加、產(chǎn)生胰島素抵抗現(xiàn)象，最終會對新陳代謝產(chǎn)生長期的消極影響。

2. Eating Less Doesn't Mean Weighing Less

2. 吃得少并不一定減得多

Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less.When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These twokey metabolic hormones raise and suppress your appetite. Stop counting calories and put yourattention on the quality of food you're eating.

減肥不是單純的因果關(guān)系，不是吃得少就能減肥。過度減少熱量的攝取會影響?zhàn)囸I素和瘦素分泌的水平，這兩種關(guān)鍵的影響新陳代謝的激素會提高和抑制食欲。別再計算熱量了，還是多關(guān)注你吃的食物的營養(yǎng)價值吧。

3. Put Vegetables in Breakfst

3. 早餐吃點蔬菜

Vegetables for breakfast probably aren't your top choice, but they should be. Green foods areessential for providing fiber to feel full and B vitamins to energize every cell in your body and keepyour metabolism on full-speed.

蔬菜可能不是你早餐的首選，但早餐應(yīng)該有蔬菜。綠色食物是讓你有飽腹感的纖維和激活身體細(xì)胞的維生素B的主要來源，并將新陳代謝維持在正常水平。

咖啡里面少放糖

4. Put Less Sugar in Your Coffee

4. 咖啡里少放糖

Think about how many add-ins you pour into your coffee. How many spoonfuls of sugar? Mostpeople don't realize it, but according to the American Heart Association, the generalrecommendation of daily sugar intake for men is no more than 37g or 9 tea-spoons (about 150calories). Try cinnamon and unsweetened coconut milk instead.

想想你的咖啡里加了多少東西。你加了幾匙糖?大多數(shù)人都沒意識到，但美國心臟協(xié)會建議糖的每日攝取量不要超過37g或9茶匙(約150卡路里)?？梢栽囋囉萌夤鸷筒患犹堑囊虂泶妗?/p>

5. 早餐要吃蛋白質(zhì)

According to a study done at the University of Missouri, a breakfast containing 35g of proteinhelps prevent weight gain, reduces your daily intake of food, staves off hunger and stabilizes yourglucose levels. More specifically, a high-protein morning meal can help you consume 400 fewercalories in a day and burn more fat over time. Reap the day-long benefits of the perfect breakfastby chowing down on eggs, dairy, and even lean pork.

據(jù)密蘇里大學(xué)進(jìn)行的一項研究顯示，含35g蛋白質(zhì)的早餐能避免體重增加、降低一天的食物攝入量、抵御饑餓并穩(wěn)定血糖。更具體地說，富含蛋白質(zhì)的早餐幫你這一天少攝取400卡路里的熱量并多燃燒脂肪。多吃雞蛋、牛奶、甚至是瘦豬肉，對你的一天來說好處多多。