既要减肥 又要健康

Lose weight the healthy way!

Sick of fad diets and weight loss shakes? Caitlin Reid, dietitian and author of "Health & the City", gives you tips for achieving effective weight loss the healthy way.

Eat off smaller plates  用小盘子吃饭

If you're like most of us, you'll eat everything off your plate without much thought to whether you are full or not. Eating beyond full is a problem, particularly if you've served yourself more than you need in the first place. This is what happens when we eat off larger plates - we tend to over-serve, underestimate serving sizes and over-consume. So, it makes sense that if we eat off smaller plates we'll overestimate serving sizes and eat less. It works for bowls and glasses too!
小盘子会暗示你已经吃掉很多了，这是给大脑制造幻觉的手法。

Choose your drinks wisely 小心选择饮料

Extra large lattes with multiple sugars, enormous juices and sugary soft drinks are packed with kilojoules. In fact, some speciality iced coffee drinks contain the same amount of kilojoules as a meal. And to make things worse, research shows our body doesn't tell us to eat less after consuming liquid kilojoules, causing us to eat more than we need and making weight loss harder. Reduce over-consumption by making water your number one fluid, enjoying one regular skinny milk coffee a day and limiting your intake of soft drinks, energy drinks and juices.
饮料中所含的糖分也有高卡路里量，并且糖分不会让你有饱腹感，进而吃出超量的卡路里来。

Move more 多动永远是硬道理！

Many of us lead fairly sedentary lifestyles and often only manage 30 minutes of exercise on a few days of the week. But, to achieve your weight loss goals, you need to exercise for 60-90 minutes everyday. Choose an activity you enjoy and think of exercise as an opportunity for better health, not an inconvenience. If you to be motivated grab a workout buddy or listen to some tunes.
要想减重，至少每天应该运动60-90分钟，我们中的大多数人都做不到。因此尽量选择让自己方便的运动方式，而不是找一家设施齐备、却离家超远的健身俱乐部，相信我，你坚持不下来的……

Get eight hours of sleep each night 睡够8小时

Not getting your beauty sleep could be hindering your weight loss attempt, as it disrupts the regulation of hunger hormones. Research shows sleeping for only four hours for two consecutive nights decreases the levels of hunger-suppressing leptin and increases the levels of hunger-stimulating ghrelin, making you hungrier and more likely to snack the following day. To help control your hungry hormones, try to enjoy eight hours of sleep each night.
研究表明，如果你连续两晚只睡4个钟头，你身体抑制饥饿的能力就会降低，meaning，你会吃更多。所以8小时睡眠不仅仅是美容觉、也是减肥觉，姑娘们，知道该怎么做了?

Slow down your eating 吃慢点！

Many of us eat our meals like we're in a pie-eating contest, only to feel uncomfortably full by the end. Seeing it takes about 20 minutes for our stomachs to register that we're satisfied, many of us can easily overeat before we feel full. This is even more likely when we arrive home 'starving'. Slow down your eating by putting your knife and fork down after each mouthful and wait 20 minutes after finishing your meal before diving in for seconds. This will put you back in tune with your hunger, prevent overeating and help with weight loss.
我们中间很多人吃饭都快得跟在比赛似的，等到吃完又觉得涨得不舒服。看，我们的胃需要20分钟来向大脑报告说“我饱了”，所以你要给足它时间吧！慢慢吃，你才会真的知道什么时候是“饱了”。