天氣漸漸轉(zhuǎn)暖，又到了一年一度的減肥季，你有沒(méi)有科學(xué)減肥呢？營(yíng)養(yǎng)學(xué)家Rob Hobson說(shuō)，我們大多數(shù)人都在減肥餐飲方面步入了誤區(qū)。
許多人為了減肥干脆不吃脂肪和碳水化合物，這只會(huì)讓你更加饑餓，從而導(dǎo)致下一餐的暴飲暴食。還有些人喜歡吃花生瓜子等堅(jiān)果，堅(jiān)果雖然對(duì)人體有益，但也要適量，因?yàn)槠渲泻械目防锟墒欠浅Ｖ叩摹?/p>
Come January, the number on the scales has crept up and most of us are looking to slim down.
According to nutritionist Rob Hobson, most of us are jeopardising our dieting efforts by making simple mistakes.
Some of us give up fat and/or carbs, but this means we often feel unsatisfied and overeat later, he says.Or we eat bagfuls of nuts and seeds, when just a handful is recommended - causing our calorie count to soar.
1. Eating too many nuts and seeds 吃大量的堅(jiān)果
永遠(yuǎn)記住營(yíng)養(yǎng)豐富的食物通常也伴有大量的卡路里，所以在食用堅(jiān)果，油類，干果和牛油果時(shí)一定要控制量。
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.
2. Skipping carbs totally 完全不吃碳水化合物
不要少量，甚至不攝入任何碳水化合物。把碳水化合物當(dāng)做一道正菜來(lái)看待會(huì)讓你的身體吸收更少的熱量。
Add your carbohydrates to dishes rather than treating them as an accompaniment to help reduce your calorie intake.
3. Eating too many snacks 吃太多零食和加餐
許多減肥食譜都倡導(dǎo)少量多餐，一日5到6餐等。加餐是防止饑餓和暴食的很好方法，但是不要在不餓的時(shí)候加餐，這只會(huì)讓你適得其反。
Many dietary regimes advocate a number of meals and snacks throughout the day.
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.
健康的零食包括：白煮蛋、蔬菜蘸醬、西紅柿、味增湯、小把堅(jiān)果或干果、低脂酸奶加樹莓、瘦肉切片比如火雞、金槍魚沙拉等等。
Healthy snack ideas include:Boiled eggs，Dips with chopped veggies，Tomato, stock or miso-based soups，Small handful of nuts, seeds or dried fruits，Low fat natural yogurt topped with berries，Lean sliced poultry such as turkey，Canned tuna with a handful of pulses or salad。
4. Weighing yourself too much 頻繁地稱體重
每周只稱一次體重或者為自己喜愛(ài)的褲子或裙子設(shè)置目標(biāo)是一個(gè)好的方法。不要因?yàn)槎虝r(shí)間體重沒(méi)有下降就灰心喪氣，你只要堅(jiān)持下去就可以！
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, just pick up where you left off the following day.
5. Avoiding fats 不吃任何脂肪
要記住一點(diǎn)，攝入脂肪并不一定會(huì)導(dǎo)致肥胖。吃過(guò)多的蛋白質(zhì)或碳水化合物一樣會(huì)讓你的體重增加。適量攝入脂肪比如，魚類，堅(jiān)果，牛油果或者橄欖油，椰子油都是對(duì)身體有益的。
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, avocados and oils such as extra virgin olive and coconut.
6. Being unrealistic 不切實(shí)際
有些人喜歡遵循一些死板的減肥計(jì)劃，其實(shí)無(wú)論什么計(jì)劃，適合自己的才是最好的。堅(jiān)持下來(lái)，控制總卡路里的攝入，多多運(yùn)動(dòng)才是減肥的關(guān)鍵。
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 and remember to think about how you’re going to keep the weight off once the diet ends.
The bottom line is you need to reduce your overall calorie intake and partner this with an increase in activity.
7. Relying on diet meals 依靠減肥食譜
網(wǎng)絡(luò)上有不少的減肥食譜，這些經(jīng)驗(yàn)之談看起來(lái)很美。但是它們也可能暗藏玄機(jī)，多鹽多糖的食譜也許并不那么健康。
所以還是自己動(dòng)手，豐衣足食最靠譜。你不必成為一個(gè)大廚，只要簡(jiǎn)單的做一點(diǎn)，就會(huì)發(fā)現(xiàn)這才是最快樂(lè)的減肥之路。
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.
8. Always have a strategy if you know you are not going to be eating at home
永遠(yuǎn)都有一個(gè)后備方案
無(wú)論何時(shí)，突發(fā)情況都有可能發(fā)生。比如同事叫你出去吃飯，家庭聚餐等等。當(dāng)這些不可預(yù)知的事件來(lái)臨時(shí)，你要時(shí)刻做好準(zhǔn)備，比如絕對(duì)不空著肚子去吃自助餐，大份和小份永遠(yuǎn)選擇小份。
同時(shí)也別忘了，一杯紅酒就含有130卡路里，一扎啤酒含有215大卡。如果你真的想喝。你可以在酒里兌上蘇打水。
Never turn up hungry at a buffet event and eat something before you go out.Seek out raw foods such as crudités and dips (small serving).Make socialising the focus of your event, not the food.Limit your intake of foods from buffets to a few handfuls or count the cocktail sticks.
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.
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.
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