【全民英檢時事閱讀】節食減肥不容易 8個誤區需避免

 

1. Eating too many nuts and seeds 吃太多堅果和種子類

Remember that most healthy, highly nutritious foods are high in calories so watch your portion sizes of foods such as nuts, seeds, oils, dried fruit and avocados.

記住大多數健康營養價值高的食物所含熱量也很高,所以要註意你的飲食量,如堅果、種子類、油、幹果和牛油果。

Although these foods offer a good source of nutrients, they also add calories and are of no additional benefit to you if you're diet is already packed with other healthy nutritious foods.

雖然這些食物很有營養,但它們也提供熱量,如果你的飲食中已經有其他健康營養的食物了,它們對你也沒有額外的好處。

2. Skipping carbs totally 完全不吃碳水化合物

Reducing your carbohydrate intake can help with weight loss but if cutting them out completely is not how you prefer to eat, then try cutting down by adding a handful of cooked quinoa, brown rice, sweet potato, spelt or pulses to stir-fries, soups, salads and stews.

減少碳水化合物攝入有助於減肥,但如果完全不吃你又不習慣,那你可以試著減量,把煮熟的藜麥、糙米、甘薯、斯佩耳特小麥或豆類加到炒菜、湯、沙拉和燉菜里。

 

3. Eating too many snacks 吃太多零食

Snacking is great to avoid hunger pangs but if you're not hungry then leave them out as it’s just another opportunity to overeat. If you need to include snacks then keep something healthy to hand.

零食能很有效地避免陣發的饑餓感,但如果你不餓就別吃快餐了,不然這只會讓你吃太多。如果你需要吃點東西,那麽在手邊放點健康食物。

Healthy snack ideas include:

健康小吃包括:

Boiled eggs

煮雞蛋

Tomato or miso-based soups

番茄或味噌湯

Small handful of nuts, seeds or dried fruits

少量堅果、種子類或幹果

Low fat natural yoghurt topped with berries

低脂肪酸奶上放漿果

Canned tuna with a handful of pulses or salad

金槍魚罐頭配少量豆類或沙拉

4. Weighing yourself too much 頻繁稱體重

Weigh yourself weekly or set yourself a goal such as getting back into a favourite pair of jeans or dress. Try not to get disheartened if it takes a little longer than you hoped and don't beat yourself up over the odd relapse.

每周稱一次體重或者給自己設定一個目標,比如能重新穿上最喜歡的一條牛仔褲或連衣裙。如果(減重)所花費的時間比預計稍長一點,不要灰心,不要因為反彈就自責不已。

5. Avoiding fats 不吃脂肪

Fat doesn't necessarily make you fat and although higher in calories than protein or carbohydrates, eating too much of any food will promote weight gain. Choose small servings of healthy fats such as oily fish, nuts, seeds, avocadost.

脂肪不一定會使你發胖。雖然脂肪比蛋白質或糖類熱量高,但任何食物吃太多都會增重。可以吃小份的健康脂肪類食物,如油性魚類、堅果、種子類、牛油果。

 

6. Being unrealistic 不現實

Some people prefer to embark on a diet that has a structure and rules to follow. If this is your thing then pick one you can stick to. There are lots of opinions about dieting such as low carbohydrate, low fat or simply reducing your portion sizes. The bottom line is you need to reduce your overall calorie intake and partner this with an increase in activity.

有些人更喜歡有條理和有規則可循的飲食,如果你就是這樣,那就挑一種你能堅持吃的。有很多節食方案,比如低糖、低脂肪或只是減少飯量。底線是你需要減少總的熱量攝取,同時還要增加運動量。

The last thing you want is to feel hungry so aim for 1200 – 1500 calories per day and set a realistic weight loss goal of 1-2 pounds per week. If the gym isn't for you, then even simple changes in your daily routine can help burn calories such as walking to work or using the stairs.

你最怕的就是餓,所以你可以每天吸收1200-1500卡的熱量,設定比較現實的目標,比如每周減掉1-2磅。如果健身房不適合你,那麽在日程安排上做點小改變就能幫你消耗熱量,比如步行上班或爬樓梯。

It can be tough losing weight, especially without a little support and encouragement. Try getting friends or family members involved. You could also get work colleagues involved in a weight loss challenge or sign up for a charity sport event so you have something to aim for.

減肥很困難,尤其是沒有一點支持和鼓勵的話。試著讓朋友或家人參與進來,也可以讓同事參與減肥的挑戰,或報名參加一個慈善運動項目讓自己有點目標。

7. Relying on diet meals 依賴減肥餐

When dieting some people rely on calorie-controlled diet meals or 'healthy products'. But these can be a false friend - containing a lot of sugar and salt that leaves us hungry afterwards.Try cooking from scratch, as this is the easiest way to control what goes into the food you eat. You don't need to be the best cook, keep it simple and try cooking a little extra for the following day to save time.

節食減肥的人依賴的是控制熱量的飲食或“健康產品”。但這些都不好,其中包含過多糖分和鹽,過後會使我們感覺餓。試著自己做飯,因為這是最容易的控制飲食的方法。你不需要做得最好吃,只要簡單就好,嘗試多做一點留著第二天吃以便節省時間。

8. Always have a strategy if you know you are not going to be eating at home

如果你知道自己不能在家吃飯了要另做打算

Examples could be:

比如:

Never turn up hungry at a buffet event and eat something before you go out.

永遠不要餓著去吃自助餐,出門之前吃點東西。

Seek out raw foods such as crudités (small serving).

找點生的食物如蔬菜沙拉(少量)。

Make socialising the focus of your event, not the food.

飯局的重點是社交,而非吃飯。

And don't forget the booze. A glass of wine (175ml) contains 130 calories and a pint of beer adds 215 calories to your daily intake.

不要忽視豪飲。一杯紅酒(175ml)含130卡熱量,一品脫的啤酒給你的日卡路里攝入量增加了215卡。

You can make your glass of wine last longer by adding soda water. Avoid binge drinking as it adds a huge amount of calories to your diet as well as encouraging you to eat unhealthy foods.

你可以在酒里加蘇打水,這樣一杯酒能多喝一會兒。不要一飲而下,因為這會大大增加飲食中的熱量,也會使你想吃不健康的食物。

 

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