You take the elevator when you need to go up a few floors,you get on the little motorized walk ramp at the airport,and you parkas close to the front door as possible.At first glance,choosing these little convenient modes of transportation doesn't appear to make much of a difference in your daily life.The fact is,they do.A flight of stairs burns,on average,15 calories.If you're taking stairs at work,the mall or in your home on an average day,that could add up to 225 or more extra calories burned.Walk a bit further to get to the front door when you're shopping and you could burn an extra 30.For going the automatic walkway in the airport-an extra 100!When given the opportunity,use your body,not the elevator or the car.That's what it's made for.

　　You Rely on Convenient Transportation

　　能不走路就不走路

　　就算只有幾級(jí)臺(tái)階，你也要搭電梯。機(jī)場(chǎng)的步行電梯你從來(lái)都不會(huì)放過(guò)。把車停在靠近商場(chǎng)前門的位置，越近越好。起初，這種代步的便捷工具看似對(duì)你的日常生活沒(méi)有多大影響，事實(shí)是，它們的影響大著呢。走樓梯的話，平均每層可以消耗15卡路里。如果你每天都走樓梯上下班、進(jìn)出商場(chǎng)、在家走動(dòng)的話，那么你每天就能多消耗至少225卡路里。去逛街時(shí)，多走幾步路去商場(chǎng)門口也能多消耗30卡路里。在機(jī)場(chǎng)不走步行電梯的話，還能多消耗100卡路里!只要有機(jī)會(huì)，就多動(dòng)動(dòng)你的身體，別總是坐電梯或坐車，你的身體是用來(lái)讓你動(dòng)的。

　　You Love Your Diet Cola

　　健怡可樂(lè)你最愛(ài)

　　No calories mean no weight gain,right?This is the popular line of reasoning for many diet soda drinkers.Unfortunately,current research indicates a possible link between artificial sweetener consumption and weight gain.A study in the journal Diabetes Care found that daily consumption of diet soda was associated with a 36 percent greater relative risk of developingmetabolic syndrome and a 67 percent greater relative risk of developing Type 2 diabetes compared with non-consumption.Inaddition to this,the presence of constant artificial sweeteners in the diet means you're never really letting your taste buds get abreak from the sweet taste you love.The more you drink diet soda,the longer you'll remain trapped in the sugar cycle and continue tocrave.

　　不含熱量就不會(huì)長(zhǎng)胖，對(duì)不對(duì)?大多數(shù)愛(ài)喝健怡可樂(lè)的人都有這種誤區(qū)�？杀�的真相是，有研究表明，攝入人工增甜劑也會(huì)增肥�！蛾P(guān)愛(ài)糖尿病》雜志上的一項(xiàng)研究顯示，每天喝健怡可樂(lè)的人比起那些不喝的人來(lái)說(shuō)，引發(fā)與新陳代謝相關(guān)的疾病的概率要大36%，而引發(fā)II型糖尿病的概率則會(huì)高出67個(gè)百分點(diǎn)。另外，經(jīng)常食用人工增甜劑也說(shuō)明，你的味蕾還是一直與你愛(ài)吃的甜食相伴。因此，你就陷入了這樣的怪圈，健怡可樂(lè)你喝得越多，你就越離不開(kāi)甜食。

　　You're Off in Outer Space

　　宅男宅女不出門

　　The feel,smell and satisfaction of food are one of the main pleasures of life.You may miss these food advantages though if you're like most people and spend your meals and snacks in front ofa TV,computer screen or newspaper.If this sounds like you,you're probably taking in way more calories than you think.A 2010 studyin the Journal of Clinical Nutrition found that adding stimuliduring meal time increased not only the amount of food an individual consumed at that particular meal,but also increased calorie consumption later in the day as well.Enjoy your food and thecompany of friends and family,it will help you lost.

　　品味美食的色香味是人生一大享受。但如果你和大多數(shù)人一樣，吃飯的時(shí)候就窩在電腦電視前，或縮在報(bào)紙堆里的話，那么你就享受不到食物給你帶來(lái)的樂(lè)趣了。聽(tīng)起來(lái)是不是有點(diǎn)像你?那么你可能就因此攝入了更多的熱量。《臨床營(yíng)養(yǎng)學(xué)》2010年的一項(xiàng)研究發(fā)現(xiàn)，假設(shè)一個(gè)人在吃飯時(shí)出現(xiàn)了外力的刺激，這頓飯他就會(huì)吃得更多，而且在接下去的一天里都會(huì)攝入更多的熱量。所以，和家人朋友一起分享美食吧，可以減肥哦!

　　Your Friends Don't Support You

　　朋友們都不看好你

　　Have you ever had a friend who knows you're trying to lose weight and eat healthy,but still tempts you with"it won't kill you to have a few bites of(insert tempting high sugar,fat and calorie food here)."Support is crucial when it comes to successful weight loss and maintenance,and having a toxic person close to you can really throw you off.What you really need is a supportivebuddy who you can lean on in good times and bad;someone who will keep you on track and compliment you when you lose weight.A 2005study in the Journal of Consulting and Clinical Psychology found that individuals were most successful with weight loss when they"buddied"up with like-minded people with the same healthy goals asthey had.

　　明知道你要減肥，要健康飲食，你的那些損友們還一個(gè)勁地誘惑你說(shuō)“吃一口(高糖、高脂、高熱量的食物)又不會(huì)死”，有沒(méi)有?想要成功減肥并保持減肥成果，支持是很重要的。如果你身邊有一個(gè)這樣的損友，你的一切努力都會(huì)泡湯。你真正需要的是一個(gè)無(wú)論順境逆境都會(huì)支持你的伙伴，會(huì)鼓勵(lì)你堅(jiān)持到底，會(huì)在你瘦下來(lái)的時(shí)候贊美你�！蹲稍兣c臨床心理學(xué)》2005年的研究發(fā)現(xiàn)，那些擁有志同道合的減肥者是最成功的，因?yàn)樗麄冇幸粯拥慕】的繕?biāo)。

　　You"Diet"During The Week-But Go Hog Wild On The Weekends

　　平日節(jié)食，周末大餐

　　Many people have the same complaint:"How come I'm not losing weight?I barely eat anything!"At the most basic level,weightloss is a matter of numbers;consume fewer calories than you expendand you'll lose weight.However,in this case,too much of a goodthing can actually sabotage your weight loss effort.When we feed our body the proper fuel,we have endless energy.As the intake ofcalories drops to very low levels,our body moves into starvation mode.This starvation mode triggers a lower metabolism as the body becomes super efficient at using what little energy or fuel itreceives.Fewer calories are burned and weight loss comes to astop.If you choose to give yourself a"pass"on the weekends forall your hard work starving yourself during the week,expect notonly difficulty with weight loss;you may actually experience weight gain.Slow metabolism plus a Saturday/Sunday food and drinkfest...you do the math.

　　很多人都有同樣的抱怨，“我?guī)缀跏裁炊疾怀裕瑸槭裁催�是瘦不下來(lái)?”基本說(shuō)來(lái)，減肥就是跟數(shù)字打交道。你吃得比需要攝入得少，你就能瘦下來(lái)。但問(wèn)題是，吃得太少也會(huì)妨礙你的減肥大業(yè)。當(dāng)我們一天三餐正常飲食時(shí)，體內(nèi)的能量是無(wú)限的。但如果能量攝入變得很少時(shí)，身體就自動(dòng)切換到了饑餓模式，減緩新陳代謝。身體會(huì)非常高效地分配僅剩的能量，直到獲得更多的能量補(bǔ)給。因此，熱量消耗就會(huì)減慢，而體重也不會(huì)再下降。如果在一周辛苦節(jié)食之后，你想要在周末給你的胃放個(gè)假、吃頓大餐，那么你就別想減肥了，等待你的只能是增肥了。本來(lái)已經(jīng)變慢的新陳代謝碰上饕餮盛宴會(huì)是什么結(jié)果?你自己算吧。

　　You're Getting Fewer Than 5 Hours A Night

　　睡眠不足5小時(shí)

　　Sleep is great for your brain,your skin,and,as it turns out,your weight as well.An abundant amount of research indicates that a lack of sleep alters the digestive hormones that are responsible for hunger and fullness.A lack of sleep may mean aloss of control of your portions the next day and an increased craving for sweets,fat and carbohydrates.Shoot for eight hours ofsleep each night and you're more likely to achieve great skin,great productivity and a great weight!

　　睡眠對(duì)于大腦、皮膚和體重都是大有好處的。大量研究證實(shí)，睡眠不足會(huì)改變體內(nèi)與饑餓感和飽腹感相關(guān)的消化激素的分泌。也就是說(shuō)，睡眠不足會(huì)降低身體對(duì)食物需求的控制力，增加對(duì)糖分、脂肪和碳水化合物的需求。保證每晚8小時(shí)的睡眠，你就會(huì)擁有健康的肌膚，充沛的活力，和理想的體重!

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