飲食減肥五大誤區(qū)

 

Myth No. 1: Don't Eat After 8 p.m.
誤區(qū)一：晚上八點以后不能吃東西。

The reality: Calories can't tell time. Your body digests and uses calories the same way morning, noon, and night.
真相：卡路里并不知道時間。所以不管是早晨、中午還是晚上，你的身體消化和消耗的卡路里是一樣的。

The best advice: If you often unwind before bed with a bowl of ice cream or buttered popcorn, try cutting the snack out. The calories saved may be enough for you to lose a few pounds a year. If you're hungry, eat something on the light side, like a piece of fruit or some cereal with milk.
建議：如果你睡覺之前總習慣吃冰激凌和爆米花之類的零食，建議你少吃一點。儲存的熱量可是夠你減一年的。如果實在餓了，那就吃點水果或者加了牛奶的麥片吧。

Myth No. 2: Eating Small, Frequent Meals Boosts Your Metabolism
誤區(qū)二：少食多餐幫助新陳代謝。

The reality: Food intake has a negligible effect on metabolism. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, is body composition and size.
真相：食物攝入量對新陳代謝的影響幾乎可以忽略。最影響陳新代謝的是基礎(chǔ)代謝率（BMR），是你的身體在安靜情況下的能量代謝率。

The best advice: Build up your muscles.Try lifting weights, or you can maintain your muscles by going to a Pilates, body-sculpting, or power-yoga class two to three times a week.
建議：強健你的肌肉。一周做兩三次運動，例如舉重，普拉提，健美塑身操，瑜伽。

Myth No. 3: Pasta Makes You Fat
誤區(qū)三：面食會讓你增胖。

The reality: Carbohydrates per se don't make you fat; extra calories do, whether you eat them in the form of carbs, fats, or protein. Besides, carbohydrates include vegetables, fruits, and whole grains, which are important parts of a healthy diet.
真相：碳水化合物本身不會讓你發(fā)胖；多余的熱量才是罪魁禍首。另外，碳水化合物，包括蔬菜，水果，全谷類食物都是健康飲食不可或缺的一部分。

The best advice: Pasta in moderation is fine.Make your pasta―or bread or rice or cereal―whole-grain, which has more vitamins and minerals than white pasta. You'll also be getting fiber, which helps you feel full.
建議：適量的面食即可。多吃面包，大米，全谷類食物，因為這些食物比白面條富含更多的維他命和礦物質(zhì)，也更容易讓你有飽腹感，讓你更加地苗條。

Myth No. 4: Coffee Can Help You Lose Weight
誤區(qū)四：喝咖啡有助于減肥。

The reality: While coffee may temporarily squelch your appetite, drinking a couple of cups a day won't have enough of an effect to help you lose weight. Besides, pouring too much coffee into your system―drinking, say, four to seven cups a day―may lead to anxiety, sleeplessness, and an increase in heart rate and blood pressure.
真相：雖然咖啡會暫時抑制你的食欲，但一天喝多少杯的咖啡也不足以幫助你燃燒脂肪。另外，喝太多的咖啡，4-7杯，就可能導致你焦慮，失眠，心率失調(diào)以及血壓升高。

The best advice: Enjoy a cup or two of coffee (or tea) every day, if you please. Just be sure that if you add anything to the brew―like cream, sugar, or cocoa powder―you take those calories into account.
建議：每天喝那么一兩杯咖啡或者茶水。只是在添加奶油，糖，或者可可粉的時候，考慮一下將產(chǎn)生的熱量。

Myth No. 5: Milk Can Help You Lose Weight
誤區(qū)五：牛奶能幫你減肥。

The reality: Dairy doesn't appear to have magic properties. A few studies from the mid-2000s concluded that dieters who consumed dairy lost more weight than dieters who did not. But other studies showed no effect.
真相：乳制品并沒有神奇的能力。研究表明，靠喝牛奶減肥的人并沒有比那些不喝的人瘦多少。

The best advice: Go ahead and eat dairy products, but stick with low-fat versions, which are lower in both calories and unhealthy saturated fats.
建議：繼續(xù)保持吃乳制品的習慣，但最好吃些低脂的乳制品。