十個(gè)貼士讓減肥變得更快更容易

十個(gè)貼士讓減肥變得更快更容易

#1.Eat a high-protein breakfast.

Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day .

吃高蛋白早餐。有研究已經(jīng)表明吃一頓高蛋白的早餐可以減少一天內(nèi)對(duì)食物的渴望以及卡路里的攝入量。

#2.Avoid sugary drinks and fruit juice.

These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

遠(yuǎn)離含糖飲料和果汁。這些是讓你的身體最增肥的東西，并且遠(yuǎn)離它們會(huì)幫助你減肥。

#3.Drink water a half hour before meals.

One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .

在飯前半小時(shí)喝水。有一項(xiàng)研究表明飯前半小時(shí)喝水能在三個(gè)月減重百分之四十四。

#4.Choose weight loss-friendly foods .

Certain foods are very useful for losing fat like brocolli and other vegetables.

選擇減肥友好食物。有些食物對(duì)減肥很有幫助，比如西蘭花和其他蔬菜。

#5.Eat soluble fiber.

Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.

研究表明可溶性纖維也許可以減掉脂肪，尤其是腹部區(qū)域的。像葡甘露聚糖這樣的纖維補(bǔ)充劑也能產(chǎn)生幫助。

#6.Drink coffee or tea.

If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.

喝咖啡。如果你是一個(gè)喜歡喝咖啡或茶的人，那么你就敞開(kāi)了喝因?yàn)榭Х纫蚩梢源龠M(jìn)你的新陳代謝，可以提高百分之三到百分之十一。

#7.Eat mostly whole, unprocessed foods.

Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

吃盡量純一點(diǎn)未加工的食物。把你的飲食盡可能建立在全食食品的基礎(chǔ)上。它們更健康，更飽腹并且更不可能造成你飲食過(guò)度。

#8.Eat your food slowly.

Fast eaters gain more weight . Eating slowly makes you feel more full and boosts weight-reducing hormones .

慢慢地吃。吃的快的人會(huì)增加更多體重。吃的慢會(huì)讓你覺(jué)得更飽而且促進(jìn)你的減肥荷爾蒙。

#9.Weight yourself everyday

Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.

每天都要上稱(chēng)。研究表明每天給自己稱(chēng)重的人會(huì)更容易減肥并且會(huì)長(zhǎng)時(shí)間不反彈。

#10.Get a good night's sleep, every night.

Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

每晚都睡個(gè)好覺(jué)。質(zhì)量差的睡眠是增肥的最強(qiáng)風(fēng)險(xiǎn)因素之一，所以好好睡個(gè)覺(jué)是很重要的。