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吃货请注意:大吃大喝后不要做的5件事(转载)  

2013-04-30 21:24:33|  分类: 衣食住行 |  标签: |举报 |字号 订阅

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以下原文转载自沪江英语:英语学习门户

吃货请注意:大吃大喝后不要做的5件事(转载) - 大卫 - 峰回路转

Overdid it , and think it might happen again? Before you start feeling guilty, know that taking a too-strict approach after a [w]binge[/w] will most certainly [w]backfire[/w]. One of the biggest mistakes I see is people beating themselves up and then trying to "undo the damage" too fast. Here, the habits guilt-trippers get trapped in, and better ways to get on track.吃多了,担心会再吃多?在你有负罪感之前,还是了解一下大吃大喝后哪些过分严格的控制行为可不可取,这些只不过是事后诸葛亮,毫无用处。我发现人们最大的错误就是立即运动起来,试图迅速弥补大吃大喝带来的“伤害”。下面是一些有负罪感的吃货们经常做的事情,我们为此提出了更好地解决方案。

1. Mistake: Weighing yourself错误一:称体重

You know that your weight can [w]fluctuate[/w] a lot from day to day—two pounds from water weight alone is totally normal. So if you ate too much last night, especially salty foods that can cause water [w]retention[/w], your scale will reflect it the next morning. Don’t subject yourself to unnecessary angst! Steer clear of the scale and focus on having a healthy day instead. (If you wait 48 hours to hop on the scale, your temporary water weight may well disappear by then.)要知道,人的体重每天变化是十分反复的——光喝水就能增加2磅体重,这是十分正常的情况。所以如果你昨天晚上吃的太多,尤其是吃了太咸的东西导致大量饮水,第二天早上你的体重便会增加。别让自己陷入不必要的焦虑!不要把注意力放在秤的数字上,不如想想如何健康度过每一天。(过48小时后再称称看,你会发现,那些暂时囤积的水的重量已经消失了。)

2. Mistake: Skipping breakfast错误二:不吃早餐

Still stuffed? Don’t blow off breakfast—if you do, I can pretty much guarantee you’ll have a bigger lunch or dinner than you want. Ample research shows that people who eat breakfast weigh less and eat healthier than people who skip it. If the thought of a big morning meal makes you [w]queasy[/w], have a little fruit and cottage cheese, a piece of toast with a light coating of peanut butter, or a small bowl of [w]oatmeal[/w] and berries.还不饿?那也不能不吃早饭。如果不吃,我保证你在午餐或晚餐时会吃的更多,大量研究表明比起不吃早餐的人来,按时吃早餐的人体重较轻,且饮食更健康。如果早上吃太多会觉得不舒服,那就吃点水果,一些白软干酪,一片涂了花生酱的烤土司,或一小碗浆果燕麦。

吃货请注意:大吃大喝后不要做的5件事(转载) - 大卫 - 峰回路转

3. Mistake: Going crazy at the gym错误三:在健身房疯狂运动

If your usual workout routine is 20 minutes on the elliptical, don't sign up for back-to-back Spinning, Zumba, and Ultimate Abs in an effort to torch off every last crumb. Jumping into a too-intense workout can raise your risk of getting injured. But don't loaf around either: A brisk walk can help with digestion and soothe that [w=bloat]bloated[/w] belly feeling.如果你平时只是在椭圆机上运动20分钟,那就千万不要为了燃烧脂肪而去参加诸如动感单车、尊巴舞,或终极腹肌训练这种高强度的运动。突然增大运动强度很有可能会让你受伤。但也别偷懒,快走可以帮助消化,还能减小吃胀的大肚子。

4. Mistake: [w=skimp]Skimping[/w] on sleep错误四:少睡觉

A new Columbia University study found that people are more likely to [w]crave[/w] junky food, like [w]pepperoni[/w] pizza, cake, and cheeseburgers, on four hours of sleep than they are on eight hours. Why? Possibly because your brain craves a quick energy boost from these foods to help it fire on all [w=cylinder]cylinders[/w]. Don't cave in. Get a good night’s snooze the night of and after you overeat, to avoid getting in a bad eating cycle.哥伦比亚大学新的研究表明,和那些每天睡眠8小时的人相比,那些只睡4小时的更喜欢吃垃圾食品,比如意式辣肠披萨,蛋糕,芝士汉堡等。为什么呢?有可能是因为你的大脑希望能够快速的摄取能量。千万别上当。如果你吃多了,就好好地睡一觉,补充睡眠,防止陷入恶性的饮食循环。

5. Mistake: Saying "I'll Never Eat ____ Again"错误五:说“我再也不吃____了”

One of the worst things after a day of less-than-ideal eating is to make any absolute food promises. Swearing off carbs (or fried food, or sweets) may last for a few days or even a few weeks, but research shows that the best weight-loss plans allow for some [w]indulgence[/w] in moderation. Don’t make any quick decisions or resolutions! The best thing you can do is just get back to your usual eating M.O.乱吃一天之后最怕的就是胡乱说出某些保证。也许,你可以坚持几天(甚至几个星期)不碰任何淀粉类食物(或油炸食品,甜食等),但研究表明最好的减肥计划是要摄入这些食品的。所以千万别轻易下决定!最好的方法就是回归到你正常饮食规律中来。

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