晨起5件事，祝你瘦瘦瘦！

Morning is the optimal time to get your metabolism revved up for the day and your body ready to fight fat. Changing up your morning routine to lose weight more effectively may feel awkward at first. But once your modifications become habits, you may find your slenderizing efforts very worthwhile.

清晨是一天中新陈代谢加速运转以及甩掉脂肪的最佳时间。改变晨起后的日常活动，从而更有效地减重，乍一看也许很难。但是，一旦变成了习惯，你就会发现你为瘦身的所做的努力很值。

Take a Cold Shower

洗个冷水澡

Taking a cold shower in the morning gets your heart pumping and jumpstarts your metabolism. Experiencing cold temperatures causes your body to lose brown fat, the fat in your body that keeps you warm. When you shiver, your body uses energy to keep you warm. Doctoroz.com recommends starting the first couple minutes of your shower at your favorite temperature, then progressively making the water cooler.

早上洗个冷水澡可以让你的心脏泵血并启动新陈代谢。体验冰冷的温度使你甩掉褐色脂肪——能保暖的脂肪。当你哆嗦时，你的身体使用能量来保暖。Doctoroz网站推荐先用你喜欢的温度洗几分钟的澡，然后逐步调到冷水。

Drink Green Tea Instead of Coffee

喝绿茶

If you need a morning caffeine fix, go for a cup of green tea instead of your favorite dark roast. People who drink at least two cups of tea a day tend to have smaller waists and less body fat. The caffeine and antioxidants in a fresh pot of the super brew increase your metabolism and the rate in which your body breaks down fat.

如果你清晨需要用咖啡因提神，不如喝杯绿茶来代替你最爱的深烘咖啡。每天至少喝两杯茶的人往往拥有更细的腰部和更少的身体脂肪。一壶新鲜泡好的茶里的咖啡因和抗氧化剂能加快你的新陈代谢以及身体分解脂肪的速度。

Spoil Yourself Early

早晨宠坏自己

Stop eating dessert after dinner. Eat it after breakfast instead. Or if you really feel like having an indulgent meal, such as pizza, have it for breakfast. According to the Fitbie site, participants in a study who ate their favorite treats and high-carb foods in the morning instead of the evening lost an average 40 pounds more than other dieters. Eating a breakfast that has sugary or carbohydrate-rich foods may help your body suppress the production of gherlin, the hormone that stimulates your appetite. Just keep the calorie count for the meal to under 600.

早餐后吃点心，而非晚饭后。如果你真的想要放肆吃一顿，像是披萨，放到早餐去吃。根据Fitbie网站调查，某研究表明那些早晨吃最爱以及高碳食物的实验者比晚上吃这些食物的人多减掉了平均40磅。吃一顿拥有糖类食物以及富含碳水化合物的早餐可以帮助你的身体抑制胃饥饿素（一种刺激你食欲的激素）的产生。只要保证这顿饭所摄入的卡路里数低于600就行了。

Eat Breakfast

吃早餐

People who are "on a diet" often skip breakfast. The consequence of this is a sluggish metabolism. When you put your body in starvation mode first thing in the morning, it will want to hold on to every calorie that you consume during the day. Instead, an article on the Dr. Oz website recommends eating a breakfast after your morning workout that contains 30 grams of protein for extra energy.

“节食”的人常常不吃早餐，这样的后果是缓慢的新陈代谢。当你清晨的第一件事就是让身体处于饥饿模式时，它将会控制你白天所消耗的每一大卡。Dr. Oz网站上的一篇文章推荐在晨练后吃早餐，为额外能量提供30克蛋白质。

Wake Up Earlier and Exercise

早起锻炼

Wake up 40 minutes earlier than usual and do a 30-minute workout in the morning, before breakfast. It’s easy to put off exercise after a hard day of work; in the morning, procrastination is harder to justify. Yes, this means that you’ll have to go to bed earlier, but the extra energy that you’ll gain will make your efforts worth it. If the thought of waking up 40 minutes early makes you want to hide under the covers, sleep in your workout clothes to give you the extra motivation.

比平日早40分钟起床并在早餐前做30分钟的运动。辛苦工作一天后，你很容易推迟锻炼。而清晨时分，你更不能为拖延找借口。是的，这意味着你必须早点休息，但你所获得的额外能量证明了努力是值得的。如果早起40分钟会让你想躲进被窝，那么穿着你的运动装睡觉吧，这会给你额外的动力。