如何毫不費力的擁有健康飲食?
Nutritionists share their favourite techniques and diet tweaks to melt away that last inch.
營養(yǎng)師們分享了他們最愛的飲食調整技巧，和最后一寸肉肉說拜拜吧。
1) Leave the Three Last Bites of Each Meal
1）每餐少吃最后三口
"This is an easy way to save roughly 250-300 calories each day," say Lyssie Lakatos and Tammy Lakatos Shames, R.D.N.s at The Nutrition Twins. "Since most people tend to overeat, you've likely had plenty and already feel full at this point." This simple act will help you recognize you don't have to reach lick-your-plate status to feel satisfied.
"每天這樣就能輕輕松松減少250至300卡路里的攝入量，"營養(yǎng)雙胞胎公司的注冊營養(yǎng)師呂茜·拉卡托斯和塔米·拉卡托斯說道。"既然大多數(shù)的人都會暴飲暴食，那么有可能這個時候你已經(jīng)吃了很多，早就飽了。"這一簡單行為可以幫你意識到：不需要舔盤子你就能得到滿足。
2) Throw Out the Scale
2）扔稱
"It it's that last inch that's bothering you, the scale won't even properly represent that," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "And a small change in the number on the scale that's not in your favor could cause you to feel like failure." Monitor sneakier signs of weight loss like a slimmer face, more energy.
"就是那點重量困擾著你，問題是這個稱還不一定準，"注冊營養(yǎng)師及The Well Necessities and TWN Collection公司的創(chuàng)始人莉莎·哈依姆說道。"稱上的數(shù)量發(fā)生了微弱變化，但由于不是理想數(shù)字，你可能會感覺很失敗。"減肥成功的跡象還包括這些：臉變小了、感覺更加精力充沛。
3) Always Use a Plate
3）始終用盤子吃飯
OK, or a bowl. "It'll help you better monitor how much you're eating," says Rebecca Lewis, R.D. for popular meal-kit delivery service HelloFresh. "It's much harder to know exactly how many calories you're consuming when you're eating right out of the jar or the bag."
好吧，也可以用碗。"這有助于更好的監(jiān)控自己吃了多少，"熱門餐飲服務HelloFresh的注冊營養(yǎng)師麗貝卡·劉易斯說道。"當你吃罐裝或袋裝食物時，很難確切掌握自己的卡路里攝入量。"
4) Sit Down
4）坐著吃
When you sit down to a plated meal, you'll see and process exactly how much you're consuming. In fact, recent research has even found that eating while standing or on-the-go can lead to gaining weight (scientists believe the distraction of being on the move, just like eating in front of the TV, can inhibit your ability to process the sensation of fullness).
當你坐著吃飯時，你會清楚的知道自己攝入了多少食物。事實上，最近的研究已發(fā)現(xiàn)站著吃或邊走邊吃會導致人們體重增加（科學家認為邊走邊吃會分散人們的注意力，就像邊看電視邊吃飯一樣，這會延緩人們對飽腹感的處理）。
5) Hold the Salt
5）控制鹽的攝入
"A healthy diet should contain no more than 2,300 milligrams of sodium, which is about a teaspoon," says Lewis. (Americans consume approximately double this amount, which is just one of our bad eating habits.) "Sodium is often responsible for water retention and bloating." Add a burst of flavor with fresh herbs, citrus zest, or spice blends when cooking in lieu of sprinkling on the white stuff.
"一頓健康的飲食不該含有2300毫克以上的鈉，也就是一勺的分量，"劉易斯說道。（美國人的攝入量大概是兩湯匙，這也是我們不良飲食習慣之一。）"碘元素通常會導致水分保持和腹脹。"做菜時，不要再放這些白色調味料了，放些新鮮香草、柑橘皮或其它香料吧。
Nutritionists share their favourite techniques and diet tweaks to melt away that last inch.
營養(yǎng)師們分享了他們最愛的飲食調整技巧，和最后一寸肉肉說拜拜吧。
1) Leave the Three Last Bites of Each Meal
1）每餐少吃最后三口
"This is an easy way to save roughly 250-300 calories each day," say Lyssie Lakatos and Tammy Lakatos Shames, R.D.N.s at The Nutrition Twins. "Since most people tend to overeat, you've likely had plenty and already feel full at this point." This simple act will help you recognize you don't have to reach lick-your-plate status to feel satisfied.
"每天這樣就能輕輕松松減少250至300卡路里的攝入量，"營養(yǎng)雙胞胎公司的注冊營養(yǎng)師呂茜·拉卡托斯和塔米·拉卡托斯說道。"既然大多數(shù)的人都會暴飲暴食，那么有可能這個時候你已經(jīng)吃了很多，早就飽了。"這一簡單行為可以幫你意識到：不需要舔盤子你就能得到滿足。
2) Throw Out the Scale
2）扔稱
"It it's that last inch that's bothering you, the scale won't even properly represent that," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "And a small change in the number on the scale that's not in your favor could cause you to feel like failure." Monitor sneakier signs of weight loss like a slimmer face, more energy.
"就是那點重量困擾著你，問題是這個稱還不一定準，"注冊營養(yǎng)師及The Well Necessities and TWN Collection公司的創(chuàng)始人莉莎·哈依姆說道。"稱上的數(shù)量發(fā)生了微弱變化，但由于不是理想數(shù)字，你可能會感覺很失敗。"減肥成功的跡象還包括這些：臉變小了、感覺更加精力充沛。
3) Always Use a Plate
3）始終用盤子吃飯
OK, or a bowl. "It'll help you better monitor how much you're eating," says Rebecca Lewis, R.D. for popular meal-kit delivery service HelloFresh. "It's much harder to know exactly how many calories you're consuming when you're eating right out of the jar or the bag."
好吧，也可以用碗。"這有助于更好的監(jiān)控自己吃了多少，"熱門餐飲服務HelloFresh的注冊營養(yǎng)師麗貝卡·劉易斯說道。"當你吃罐裝或袋裝食物時，很難確切掌握自己的卡路里攝入量。"
4) Sit Down
4）坐著吃
When you sit down to a plated meal, you'll see and process exactly how much you're consuming. In fact, recent research has even found that eating while standing or on-the-go can lead to gaining weight (scientists believe the distraction of being on the move, just like eating in front of the TV, can inhibit your ability to process the sensation of fullness).
當你坐著吃飯時，你會清楚的知道自己攝入了多少食物。事實上，最近的研究已發(fā)現(xiàn)站著吃或邊走邊吃會導致人們體重增加（科學家認為邊走邊吃會分散人們的注意力，就像邊看電視邊吃飯一樣，這會延緩人們對飽腹感的處理）。
5) Hold the Salt
5）控制鹽的攝入
"A healthy diet should contain no more than 2,300 milligrams of sodium, which is about a teaspoon," says Lewis. (Americans consume approximately double this amount, which is just one of our bad eating habits.) "Sodium is often responsible for water retention and bloating." Add a burst of flavor with fresh herbs, citrus zest, or spice blends when cooking in lieu of sprinkling on the white stuff.
"一頓健康的飲食不該含有2300毫克以上的鈉，也就是一勺的分量，"劉易斯說道。（美國人的攝入量大概是兩湯匙，這也是我們不良飲食習慣之一。）"碘元素通常會導致水分保持和腹脹。"做菜時，不要再放這些白色調味料了，放些新鮮香草、柑橘皮或其它香料吧。
