在幾十年前，一個(gè)徹頭徹尾的錯誤開(kāi)始流行于美國的餐桌之上：食用脂肪會(huì )讓你發(fā)胖。
Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.
錯！使用脂肪不會(huì )比吃錢(qián)更讓你發(fā)胖。是卡路里讓你變胖，大多數道標有“低脂肪”和“無(wú)脂肪”的食品實(shí)際上與富含脂肪的食物一樣會(huì )讓你發(fā)胖，這是因為這些食品中添加了許多糖和化學(xué)添加劑。一個(gè)毫無(wú)爭議的事實(shí)是：自從我們在大約三十年前我們提出“減少脂肪的”的飲食風(fēng)暴中開(kāi)始，美國的肥胖率增加了一倍。而在兒童中，已經(jīng)增加了兩倍。這是有史以來(lái)最為糟糕的食品策略。
But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.
但這只是諸多可以轉變成讓你苗條而卻讓你發(fā)胖的飲食習慣之一。你所需要的是一個(gè)全新的解決方法。下面的20個(gè)習慣是你現在需要改變的。不要在抱怨吃這個(gè)，而不吃那個(gè)！不存在減肥食譜！
FAT HABIT #1: Eating "low-fat"
習慣1：吃“低脂食品”
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
這聽(tīng)起來(lái)很瘋狂，但是我要求你從現在開(kāi)始停止購買(mǎi)標有“低脂”或者“無(wú)脂肪”的食品。通常而言，它們只能為你節省很少的脂肪，并且這樣做這些無(wú)害的脂肪被一些低聚合的碳水化合物所取代，而這些碳水化合物會(huì )消化的很快，從而導致你隨即即感到饑餓。伯明翰Alabama大學(xué)的研究者發(fā)現含有43%碳水化合物的食物相較于含有55%碳水化合物的食物有更好的果腹感并且對于血糖的影響更為溫和。這意味著(zhù)你將儲存更少的脂肪，并且在今后會(huì )吃的更少。
FAT HABIT #2: Not seeking nutrition advice
習慣2：不要尋求營(yíng)養咨詢(xún)
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the felt-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.
好消息：通過(guò)閱讀，你已經(jīng)形成了幫助你減掉脂肪的習慣。當加拿大學(xué)生派發(fā)飲食和運動(dòng)建議給超過(guò)1000個(gè)人時(shí)，他們發(fā)現接受者開(kāi)始更為聰明的飲食并且在日常生活中進(jìn)行更多的體育鍛煉。毫無(wú)疑問(wèn)，沒(méi)有接受建議的人們習慣依舊。我每天都會(huì )在微博上遇到男性健康雜志主編的有關(guān)減肥的小貼士，這些會(huì )幫助你減少腹部的贅肉，而不需要節食。
FAT HABIT #3: Sleeping too little or too much
習慣3：睡得太少或者太多
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
根絕Wake Forest研究者的報告，那些睡眠時(shí)間少于5個(gè)小時(shí)的節食者發(fā)胖的概率是平均的2.5倍，而那些睡眠超過(guò)8個(gè)銷(xiāo)售的人發(fā)胖概率僅僅略少于睡眠少者。平均睡眠6到7個(gè)小時(shí)是控制體重的最佳策略。
FAT HABIT #4: Eating free restaurant foods
習慣4：吃餐廳的免費食物1
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
油條、餅干、薯片以及沙拉在餐廳種可能是免費提供的，但并不意味你不需要為他們付費。每次當你吃這些免費的餅干或者油條的時(shí)候，你就多攝入了150卡路里。如果在晚餐中吃超過(guò)3種，那就是450卡路里。這大概相當于你在當地的墨西哥餐廳吃一籃子玉米片所攝取的熱量。更為糟糕的是，這些卡路里本身基本沒(méi)有任何營(yíng)養。他們是一種類(lèi)固醇的垃圾食品。
FAT HABIT #5: Drinking soda—even diet!
習慣5：飲用蘇打水
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
美國人平均每周要喝掉1加侖的蘇打水。為什么這如此之糟呢？因為一項2005年的研究表明，每天飲用1到2杯蘇打水將會(huì )增加你33%超重以及肥胖的概率。即使是無(wú)糖蘇打也是如此。圣安東尼奧的研究者對一項老人項目進(jìn)行了10年的追蹤調查，他們發(fā)現相比于不喝蘇打的人，喝蘇打的人的腰圍要增加快5倍。他們推理人造的甜味劑誘發(fā)人們的食欲，使得你在不知不覺(jué)中過(guò)多飲食。
FAT HABIT #6: Skipping meals
習慣6：絕食2
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
在2011年的卡路里控制委員會(huì )的一項全國報告中，17%的美國人承認他們通過(guò)絕食來(lái)減肥。問(wèn)題是絕食只會(huì )增加你肥胖的幾率，特別是不吃早餐。一項來(lái)自于美國流行病學(xué)雜志的研究表明不吃早餐的人肥胖的概率是其他的人的4.5倍。為什么？絕食降低了你的新陳代謝速率并且增加了你的饑餓感。這使得你的身體處于一種脂肪儲存模式，并且增加了下一餐暴飲暴食的概率。
FAT HABIT #7: Eating too quickly
習慣7：飲食過(guò)快
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!
如果在你的身體里有一個(gè)嚴重的缺陷，那就是：你的胃需要20分鐘的時(shí)間來(lái)告訴你的腦子它已經(jīng)飽了。一份刊載于美國飲食協(xié)會(huì )雜志的文章表明慢餐者每噸少攝取66卡路里相較于那些快食者，慢餐者感覺(jué)他們已經(jīng)吃了很多。你也許會(huì )問(wèn)66卡路里意味著(zhù)什么？如果你每餐少攝取66卡路里，那么你一年將減少20磅！
FAT HABIT #8: Watching too much TV
習慣8：看太多電視
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
Vermont一所大學(xué)的研究發(fā)現超重者每天減少看電視50%會(huì )平均多消耗119卡路里。一年積累下來(lái)會(huì )減少12磅。當然通過(guò)在你看電視的時(shí)候做一些其他的運動(dòng)，哪怕是最為輕微的家務(wù)勞動(dòng)也會(huì )燃燒更多的卡路里。此外，如果你的手上有一些餐盤(pán)或者衣服需要洗，你將避免另一種危害你體重的行為——毫無(wú)目的的吃零食。
FAT HABIT #9: Ordering the combo meal
習慣9：點(diǎn)優(yōu)惠套餐
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
公共政策與市場(chǎng)研究雜志中的一項研究表明相較于點(diǎn)普通的菜品，如果你點(diǎn)的是優(yōu)惠套餐，將可能會(huì )多攝入100乃至更多的卡路里。為什么？因為如果你點(diǎn)的餐品是捆綁在一起的，你傾向于選擇比你所需要的更多的食品。最好在點(diǎn)餐的時(shí)候需要什么點(diǎn)什么。這樣你將避免受到那些通過(guò)組合套餐優(yōu)惠來(lái)從你口袋里騙取更多錢(qián)的伎倆。
FAT HABIT #10: Facing the buffet
習慣10：自助餐
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
康奈爾大學(xué)的研究者發(fā)現當你吃自助餐的時(shí)候，肥胖者比普通人更有15%的傾向于坐在可以直接看到食物的座位上。你的行動(dòng)：選擇一個(gè)背對食品的座位，這將由于于你避免直面食物。
FAT HABIT #11: Eating off larger plates
習慣11：選用更大的碟子
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
一項研究表明，當允許選擇的時(shí)候高達98.6%的肥胖者選擇更大的餐碟。解讀：更多的食物，更多的卡路里，更加肥胖的身體。應該選擇相對較小的餐碟，如果有需要的話(huà)，你可以多盛取幾次。
FAT HABIT #12: Putting serving dishes on the table
習慣12：將盛取餐碟放在桌子上
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
避免自助式或者家庭式的就餐方式，而選擇從廚房直接盛取的方式。肥胖雜志上的一篇文章表面如果食物直接從你的餐桌上盛取，人們會(huì )相較于通常多消費35%。將食物遠離桌子另一項輔助的功能是需要你離開(kāi)桌子，人們會(huì )更加猶豫是否要盛取。
FAT HABIT #13: Choosing white bread
習慣13：選擇白面包
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.
美國臨床營(yíng)養雜志的一篇文章稱(chēng)，當肥胖者使用五谷雜糧時(shí)，在為期12周的時(shí)間中他們減掉了腹部的多余脂肪。這里有多種因素在起作用，而其中最為重要的是：全麥食品相較于細糧含有更多的纖維成分。
FAT HABIT #14: Taking big bites
習慣14：大快朵頤
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
美國臨床營(yíng)養雜志發(fā)現大快朵頤的人比起小口吃飯的人平均多攝入52%的卡路里。通過(guò)將食物切成小塊，你將增加果腹感并且更加充分享受你的食物。這難道不是一個(gè)不錯的規律嗎？越小的食物，越苗條的身材。
FAT HABIT #15: Not drinking enough water
習慣15：飲水偏少
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
足夠的水分是確保身體功能正常的基礎，并且飲用更多的水，你將約有可能苗條。猶他大學(xué)的一項研究表明，減肥者中那些在每餐前飲用兩杯水的人相較于其他人多減掉了30%的體重。你可以加入冰塊以擴大效果。德國研究者發(fā)現每天飲6杯冰水將提升你的新陳代謝水平，每天多消耗掉50卡路里。這足夠每年減掉5磅。
FAT HABIT #16: Having overweight friends
習慣16：有肥胖者的朋友1
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)
新英格蘭醫學(xué)雜志中的一篇文章指出：如果你的朋友成為肥胖者，那么你有57%的可能性也成為肥胖者。這與你的社會(huì )接觸關(guān)系有關(guān)。當然不是要你把肥胖的朋友仍在一邊，而是建議他和你一起去進(jìn)行運動(dòng)，而不是讓你陪著(zhù)他們一起暴飲暴食。
FAT HABIT #17: Eating too late
習慣17：就餐過(guò)晚
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
在睡眠過(guò)程你的身體也會(huì )燃燒脂肪，除非它被忙于處理一個(gè)填飽的胃。最近一期的肥胖雜志中表明在觀(guān)察52人德飲食和睡眠習慣后，發(fā)現晚上8點(diǎn)以后進(jìn)餐的人攝入了更多的卡路里并且有更高的BMI值。
FAT HABIT #18: Not using a scale
習慣18：飲食不規律
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
關(guān)注你的體重使得你強化自己的減肥目目標，并且讓你難以欺騙自己的飲食。明尼蘇達大學(xué)的研究者發(fā)現，飲食規律的人相較于那些飲食不規律的人減掉的體重多了1倍。所以想要減肥成功，就需要每天在固定的時(shí)間就餐。
FAT HABIT #19: Drinking fruity beverages
習慣19：飲用果汁飲料
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
大多數的餐館和酒吧都推薦新鮮水果所釀的果汁，并且其中添加了許多的增甜劑和增稠劑。通常而言，引入更多的添加劑，將會(huì )讓你的腰圍變得更粗。
FAT HABIT #20: Eating when emotional
習慣20:在情緒中飲食
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.Alabama大學(xué)的研究表明承認在壓力中飲食的人有高出正常12倍的概率超重或者肥胖。如果你在壓力狀態(tài)下想要就餐，嘗試嚼一塊口香糖，或者飲一杯水，也可以散布一會(huì )。為自己創(chuàng )造一個(gè)不碰觸食品的反應機制，將有助于你避免攝入過(guò)多的卡路里。
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