10个健康减肥的最佳建议

Weight loss remains a major health issue for many of us despite the onslaught of weight loss tips and medical aids that surround us. Most of the contemporary solutions border on providing unrealistic weight loss solutions or are too time-consuming. Drastic dieting is never recommended since it can leave you malnourished and damage your body in an unredeemable manner. In order to lose weight naturally, i.e. without using any magic pill or gymming like a maniac, use the following tips: 

对很多人来说，尽管身边减肥的妙招和医疗辅助器材层出不穷，但是减肥依然是一大健康问题。目前大部分的减肥方案要么是太不切实际，要么是太耗时间。不推荐快速减肥，因为那样会让你营养不良，并会伤害你的身体，以后也无法弥补。想要自然地减肥，不吃任何魔法药丸或不想疯狂健身，可以采用下面的建议：

Consider Whole Grains As Your Friends 

把全谷类食物作为朋友

Try to eat a larger concentration of foods made from whole grains (rotis, whole wheat breads, cookies and oatmeal) rather than refined or processed foods. Whole grains are more complex for the body to metabolize, taking a longer digestion route. This keeps the body busy for a longer period, ensuring that energy is released throughout the day. This helps to decrease the frequency and intensity of hunger pangs, particularly the sugar cravings.

吃一些富含谷物成分的食物（roti面包，全麦面包，饼干和燕麦）而不是精制或加工过的食物。全谷类食物的代谢较为复杂，需要较长时间才能消化。这样会让身体在较长的一段时间内忙着消化食物，并能保证能量可以在全天得以释放。这会有助于减少饥饿感频度和强度，尤其是对糖分摄入的渴求。

Psychological Preparedness

做好心理准备

Don't be shy about your weight loss goals. In fact, use the people around you to your advantage. Announce it amongst your friends and family that they should thwart you every time you are headed for a bit piece of creamy cake or a cheese-loaded pizza.

不要因为减肥而感到害羞。事实上，可以让身边的人来帮你减肥。告诉你的朋友和家人，让他们在每当你想拿奶油蛋糕或含有奶酪的披萨时都要阻止你。

Know Your Food

了解食物

You need to be more alert when picking up packaged food items. Remember that non-saturated fats and essential fatty acids are the good kind of fats that your body needs for its basic functions. Food items bearing labels of low-fat or low-sugar might not necessarily contain lesser calories. Instead, try to make smarter substitutions. For instance, you can choose eggless baked items and juices without sugar.

在选择包装好的食物时要更加警惕。请记住，非饱和脂肪酸和必需脂肪酸是对身体有益的脂肪，身体需要它们来完成基本的功能。标着低脂或低糖食物，卡路里含量不一定就少。你可以做出更加明智的选择。比如，你可以选择不加鸡蛋的烘烤食品或不加糖的果汁。

Use Water As A Weight Loss Tool

把水当减肥的工具

Try to drink water every time you get hungry or you are about to have a meal, i.e. just before a major meal like a lunch or dinner. This is a simple and effective way of instantly quenching your hunger to a certain extent. More water also raises the metabolic rate or the rate at which the body uses calories, meaning you are losing more calories per hour. 

每次在你感到饿了或要吃饭的时候（比如在午饭或晚饭前）可以喝点儿水。这种方法既简单又有效，可以立刻在一定程度上减轻你的饥饿感。多喝水也会提升新陈代谢率，或身体利用能量的频度，也就是说，你每个小时会消耗更多的卡路里。