减肥不是意志活而是技术活，做到这5条就行

1. Twit Less, Sleep More!

1. 少刷手机多睡觉！

If you're reading this and scratching your head thinking, "How the heck does my phone relate to weight loss?", you're not alone. You're wasting minutes (or hours) trolling the Internet instead of sleeping. A study from the Endocrine Society found a loss of 30 minutes of sleep per day can promote weight gain, insulin resistance, and negatively affect your metabolism in the long run.

如果你正在读这部分，并且挠头在想：“手机和减肥能有什么鬼关系呢？”不只是你有这个情况，总是把时间浪费在网上，不去睡觉。内分泌学会的研究发现每天缺少30分钟睡眠就会促进体重增加、产生胰岛素抵抗现象，最终会对新陈代谢产生长期的消极影响。

2. Eating Less Doesn't Mean Weighning Less

2. 吃得少并不一定减得多。

Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones raise and suppress your appetite. Stop counting calories and put your attention on the quality of food you're eating.

减肥不是单纯的因果关系，不是吃得少就能减肥。过度减少热量的摄取会影响饥饿素和瘦素分泌的水平，这两种关键的影响新陈代谢的激素会提高和抑制食欲。别再计算热量了，还是多关注你吃的食物的营养价值吧。

3. Put Vegetables in Breakfst

3. 早餐吃点蔬菜。

Vegetables for breakfast probably aren't your top choice, but they should be. Green foods are essential for providing fiber to feel full and B vitamins to energize every cell in your body and keep your metabolism on full-speed.

蔬菜可能不是你早餐的首选，但早餐应该有蔬菜。绿色食物是让你有饱腹感的纤维和激活身体细胞的维生素B的主要来源，并将新陈代谢维持在正常水平。

4. Put Less Sugar in Your Coffee

4. 咖啡里少放糖。

Think about how many add-ins you pour into your coffee. How many spoonfuls of sugar? Most people don't realize it, but according to the American Heart Association, the general recommendation of daily sugar intake for men is no more than 37g or 9 tea-spoons (about 150 calories). Try cinnamon and unsweetened coconut milk instead.

想想你的咖啡里加了多少东西。你加了几匙糖？大多数人都没意识到，但美国心脏协会建议糖的每日摄取量不要超过37g或9茶匙（约150卡路里）。可以试试用肉桂和不加糖的椰奶来代替。

5. Protein for Breakfast

5. 早餐要吃蛋白质。

According to a study done at the University of Missouri, a breakfast containing 35g of protein helps prevent weight gain, reduces your daily intake of food, staves off hunger and stabilizes your glucose levels. More specifically, a high-protein morning meal can help you consume 400 fewer calories in a day and burn more fat over time. Reap the day-long benefits of the perfect breakfast by chowing down on eggs, dairy, and even lean pork.

据密苏里大学进行的一项研究显示，含35g蛋白质的早餐能避免体重增加、降低一天的食物摄入量、抵御饥饿并稳定血糖。更具体地说，富含蛋白质的早餐帮你这一天少摄取400卡路里的热量并多燃烧脂肪。多吃鸡蛋、牛奶、甚至是瘦猪肉，对你的一天来说好处多多。