零成本减肥：做这些家务就能瘦瘦瘦，比跑步健身还有效

想减肥又不想运动？周末只想宅在家里？不妨试试做家务减肥吧！一项研究表明，集中做两小时家务平均能消耗600卡路里，而跑5公里仅消耗374卡路里。擦玻璃被列为最费力的家务活，擦20分钟玻璃平均能燃烧115卡路里。

Forget going to the gym or signing up for yoga, new research suggests you can stay in shape by simply doing the housework.

不用去健身房或者报瑜伽班啦，新的研究表明，你可以通过做家务保持体形。

A study by the Good Housekeeping Institute (GHI) found that dusting, mopping and cleaning the bathroom are all effective ways to burn calories without leaving the house.

好管家研究所（GHI）的一项研究发现，足不出户就能燃烧脂肪的最有效方法是除尘、拖地、清洁浴室。

Results showed that people burned an average of 600 calories doing just two hours of intense household chores - nearly double the 374 calories burned during a 5km run - with window cleaning topping the list as the most taxing task.

研究结果表明，集中做两小时家务平均消耗600卡路里热量，而跑5公里才消耗374卡路里，前者消耗的热量几乎是后者的一倍，而擦玻璃被列为最费力的家务活。

Researchers from the GHI fitted participants with FitBit Flex 2 fitness trackers, which measured the amount of energy expended as they carried out common chores.

好管家的研究人员在测试者身上安装了FitBit Flex 2健身追踪器，测量他们在进行普通家务劳动时消耗的能量。

They then calculated the average number of calories burned during a 20 or 40-minute session to determine the most demanding work out.

随后，研究人员算出从事20或40分钟家务劳动所燃烧的卡路里平均值，从而确定最费力的劳动是哪一项。

Window cleaning topped the list, with participants burning an average of 115 calories in just 20 minutes.

擦窗户位居第一，测试者擦20分钟窗户平均燃烧115卡路里。

Mopping the floor came in second place with 107 calories burned while cleaning the bathroom burned 100 calories - the equivalent to two KitKat fingers.

拖地排在第二名，20分钟平均消耗107卡路里，而清洁浴室20分钟，消耗100卡路里，相当于两条奇巧巧克力所含热量。

Meanwhile a 40-minute dusting session burned nearly 200 calories.

此外，除尘40分钟消耗近200卡路里。

While vacuuming came at the bottom of the list, participants still burned an average of 86 calories in just 20 minutes.

用吸尘器打扫是最不费力的，但测试者在20分钟内仍然平均燃烧掉86卡路里。

The results show that there can be hidden benefits to giving the house an 'autumn clean' as the cooler weather starts to set in, according to the GHI.

好管家称，这项结果表明，天气即将转凉之际，在家里做一次“秋季大扫除”还有不为人知的好处。

GHI cleaning expert Verity Mann said: 'Unfortunately, there are some labor-intensive chores that need to be done but the good news is that you will be getting fit while you're doing them.'

“虽然，有些家务需要你花一番力气，但是好消息是，与此同时你也健身了”，好管家清洁专家维里蒂•曼恩说道。