你的2019减肥计划开始了吗?真的不能再拖啦!

期待hin久的春节就快到啦

是不是已经无心上班了

似乎每天身体与灵魂都交给了

各种年终饭局和聚会 

其中主要内容就是:吃吃吃 

情侣晚宴小咪一口 

公司聚餐小吃一顿

部门聚会中吃一顿

朋友趴体大吃一顿

简直是根本停不下来

stop!住手!

说好的减肥呢?说好的年前瘦十斤呢?

不行,胖友们

不可以再这样堕落了

不能再吃吃吃了

是时候为2019年立下的减肥flag


开始行动起来!


看,减肥秘籍都已经安排上了

↓↓



1. Build a Better Breakfast

早餐要吃好

Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein  (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). 

早餐要吃含有400到500卡路里热量的食物,并确保里面含有无脂肪蛋白质(如鸡蛋,豆类,不加糖的希腊酸奶)还有纤维(蔬菜,水果,或全谷物)。



2. Prioritize Fresh Foods

优先考虑吃新鲜食物

Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.

确保你吃的所有食物都是新鲜的!你的食物里要包含新鲜水果和蔬菜,全谷物,低脂乳制品和无脂肪蛋白质。



3. Go for That Cup of Joe

来杯咖啡吧

Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. 

用一杯咖啡开启新的一天。咖啡因是一种天然的利尿剂,也是抗氧化剂的极好来源,它可以保护身体细胞免受损害。

你不是咖啡控? 喝茶呀!茶也是一种天然的利尿剂,蒲公英或茴香根等草药茶都是利尿的。



4. Skip Sugary Beverages

不要喝含糖饮料

Drinking a juice or caramel coffee drink, for instance, won't make you feel full the way eating a bowl of veggie will. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

吃一份蔬菜会让人有饱腹感,而喝一杯果汁或焦糖咖啡饮料并不会。因此,要减肥的亲,好好控制自己果汁,汽水,甜咖啡和甜茶以及酒精饮料的摄入量哦。如果你在白天饮用这些饮料,到了晚上你会至少摄入800卡路里的热量 - 而且你仍然会感到饥饿。 (顺便说一下,酒精可以抑制脂肪的代谢,使你更难燃烧卡路里。)



5. Eat More Slowly

细嚼慢咽

Faster eaters are much more likely to become obese, compared to those who eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.

与那些吃得慢的人相比,吃饭快的人更容易成为小胖几。因为细嚼慢咽不仅有助于减少热量的摄入,还会帮助分泌一些减肥的物质。



6. Eat spicy foods — seriously!

要吃辣的东西!真的!

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeno and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down,for example, you're less likely to wolfed down a plate of spicy spaghetti.

“辣”可以帮助你减脂。因为辣的食物中含有辣椒素,这种在墨西哥胡椒和辣椒中发现的化合物,可以让你的身体释放更多压力荷尔蒙,比如肾上腺素,这就会让你燃烧更多的卡路里。更重要的一点,吃辣椒会让你细嚼慢咽,就比如说,一碗很辣的意大利面摆在你面前,你很难去狼吞虎咽的吃完它,必须要细嚼慢咽。



7. Focus on Changing Your Lifestyle

要不断改善你的生活方式

Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.

Eat to become a healthier, happier person -- not just to lose weight.

不要把注意力都放在减肥上!减肥只是你的一个主要目标,而目的是用健康的食物和营养来呵护你的身体。

切记!你调整饮食是为了成为一个更健康,更快乐的人,而不仅仅是为了减肥。



最后,小编想说


我是胖子,我反思 

2019,我发誓我再也不吃了!



这些大牌出猪年限定款啦,Gucci除了表示古驰还有其他意思吗?

2018你给你家孩子取的英文名是爆款吗?

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