是什么毁了你的减肥大业

遍尝各种减肥方法的你，始终是个胖子，你的减肥血泪史都可以出书了，有没有？为什么别人都瘦下来了，就你没有？事实是，你用错了方法！那些看似不起眼的小动作才是阻碍你的减肥大业的元凶！You Rely on Convenient Transportation

能不走路就不走路

You take the elevator when you need to go up a few floors, youget on the little motorized walk ramp at the airport, and you parkas close to the front door as possible. At first glance, choosingthese little convenient modes of transportation doesn't appear tomake much of a difference in your daily life. The fact is, they do.A flight of stairs burns, on average, 15 calories. If you're takingstairs at work, the mall or in your home on an average day, thatcould add up to 225 or more extra calories burned. Walk a bitfurther to get to the front door when you're shopping and you couldburn an extra 30. Forgoing the automatic walkway in the airport -an extra 100! When given the opportunity, use your body, not theelevator or the car. That's what it's made for.

就算只有几级台阶，你也要搭电梯。机场的步行电梯你从来都不会放过。把车停在靠近商场前门的位置，越近越好。起初，这种代步的便捷工具看似对你的日常生活没有多大影响，事实是，它们的影响大着呢。走楼梯的话，平均每层可以消耗15卡路里。如果你每天都走楼梯上下班、进出商场、在家走动的话，那么你每天就能多消耗至少225卡路里。去逛街时，多走几步路去商场门口也能多消耗30卡路里。在机场不走步行电梯的话，还能多消耗100卡路里！只要有机会，就多动动你的身体，别总是坐电梯或坐车，你的身体是用来让你动的。

You Love Your Diet Cola

健怡可乐你最爱

No calories mean no weight gain, right? This is the popularline of reasoning for many diet soda drinkers. Unfortunately,current research indicates a possible link between artificialsweetener consumption and weight gain. A study in the journalDiabetes Care found that daily consumption of diet soda wasassociated with a 36 percent greater relative risk of developingmetabolic syndrome and a 67 percent greater relative risk ofdeveloping Type 2 diabetes compared with non-consumption. Inaddition to this, the presence of constant artificial sweeteners inthe diet means you're never really letting your taste buds get abreak from the sweet taste you love. The more you drink diet soda,the longer you'll remain trapped in the sugar cycle and continue tocrave.

不含热量就不会长胖，对不对？大多数爱喝健怡可乐的人都有这种误区。可悲的真相是，有研究表明，摄入人工增甜剂也会增肥。《关爱糖尿病》杂志上的一项研究显示，每天喝健怡可乐的人比起那些不喝的人来说，引发与新陈代谢相关的疾病的概率要大36%，而引发II型糖尿病的概率则会高出67个百分点。另外，经常食用人工增甜剂也说明，你的味蕾还是一直与你爱吃的甜食相伴。因此，你就陷入了这样的怪圈，健怡可乐你喝得越多，你就越离不开甜食。

You're Off in Outer Space

宅男宅女不出门

The feel, smell and satisfaction of food are one of the mainpleasures of life. You may miss these food advantages though ifyou're like most people and spend your meals and snacks in front ofa TV, computer screen or newspaper. If this sounds like you, you'reprobably taking in way more calories than you think. A 2010 studyin the Journal of Clinical Nutrition found that adding stimuliduring mealtime increased not only the amount of food an individualconsumed at that particular meal, but also increased calorieconsumption later in the day as well. Enjoy your food and thecompany of friends and family, it will help you lost.

品味美食的色香味是人生一大享受。但如果你和大多数人一样，吃饭的时候就窝在电脑电视前，或缩在报纸堆里的话，那么你就享受不到食物给你带来的乐趣了。听起来是不是有点像你？那么你可能就因此摄入了更多的热量。《临床营养学》2010年的一项研究发现，假设一个人在吃饭时出现了外力的刺激，这顿饭他就会吃得更多，而且在接下去的一天里都会摄入更多的热量。所以，和家人朋友一起分享美食吧，可以减肥哦！

Your Friends Don't Support You

朋友们都不看好你

Have you ever had a friend who knows you're trying to loseweight and eat healthy, but still tempts you with "it won't killyou to have a few bites of (insert tempting high sugar, fat andcalorie food here)." Support is crucial when it comes to successfulweight loss and maintenance, and having a toxic person close to youcan really throw you off. What you really need is a supportivebuddy who you can lean on in good times and bad; someone who willkeep you on track and compliment you when you lose weight. A 2005study in the Journal of Consulting and Clinical Psychology foundthat individuals were most successful with weight loss when they"buddied" up with like-minded people with the same healthy goals asthey had.

明知道你要减肥，要健康饮食，你的那些损友们还一个劲地诱惑你说“吃一口(高糖、高脂、高热量的食物)又不会死”，有没有？想要成功减肥并保持减肥成果，支持是很重要的。如果你身边有一个这样的损友，你的一切努力都会泡汤。你真正需要的是一个无论顺境逆境都会支持你的伙伴，会鼓励你坚持到底，会在你瘦下来的时候赞美你。《咨询与临床心理学》2005年的研究发现，那些拥有志同道合的减肥者是最成功的，因为他们有一样的健康目标。

You "Diet" During The Week - But Go Hog Wild On TheWeekends

平日节食，周末大餐

Many people have the same complaint: "How come I'm not losingweight? I barely eat anything!" At the most basic level, weightloss is a matter of numbers; consume fewer calories than you expendand you'll lose weight. However, in this case, too much of a goodthing can actually sabotage your weight loss effort. When we feedour body the proper fuel, we have endless energy. As the intake ofcalories drops to very low levels, our body moves into starvationmode. This starvation mode triggers a lower metabolism as the bodybecomes super efficient at using what little energy or fuel itreceives. Fewer calories are burned and weight loss comes to astop. If you choose to give yourself a "pass" on the weekends forall your hard work starving yourself during the week, expect notonly difficulty with weight loss; you may actually experienceweight gain. Slow metabolism plus a Saturday/Sunday food and drinkfest ... you do the math.

很多人都有同样的抱怨，“我几乎什么都不吃，为什么还是瘦不下来？”基本说来，减肥就是跟数字打交道。你吃得比需要摄入得少，你就能瘦下来。但问题是，吃得太少也会妨碍你的减肥大业。当我们一天三餐正常饮食时，体内的能量是无限的。但如果能量摄入变得很少时，身体就自动切换到了饥饿模式，减缓新陈代谢。身体会非常高效地分配仅剩的能量，直到获得更多的能量补给。因此，热量消耗就会减慢，而体重也不会再下降。如果在一周辛苦节食之后，你想要在周末给你的胃放个假、吃顿大餐，那么你就别想减肥了，等待你的只能是增肥了。本来已经变慢的新陈代谢碰上饕餮盛宴会是什么结果？你自己算吧。

You're Getting Fewer Than 5 Hours A Night

睡眠不足5小时

Sleep is great for your brain, your skin, and, as it turnsout, your weight as well. An abundant amount of research indicatesthat a lack of sleep alters the digestive hormones that areresponsible for hunger and fullness. A lack of sleep may mean aloss of control of your portions the next day and an increasedcraving for sweets, fat and carbohydrates. Shoot for eight hours ofsleep each night and you're more likely to achieve great skin,great productivity and a great weight!

睡眠对于大脑、皮肤和体重都是大有好处的。大量研究证实，睡眠不足会改变体内与饥饿感和饱腹感相关的消化激素的分泌。也就是说，睡眠不足会降低身体对食物需求的控制力，增加对糖分、脂肪和碳水化合物的需求。保证每晚8小时的睡眠，你就会拥有健康的肌肤，充沛的活力，和理想的体重！