1、You Can Eat After 8 P.M. 晚上八点后也能吃东西
It doesn't matter what time of day you eat. It is what and how much you eat
and how much physical activity you do during the whole day that determines
whether you gain, lose, or maintain your weight. No matter when you eat, your
body will store extra calories as fat. If you want a snack before bedtime,
think first about how many calories you've eaten that day.
2、There Are No Negative-Calorie Foods 没有所谓的负热量食品
You may have heard that some foods, because they are difficult to digest,
will make you lose weight. Dubbed "negative-calorie foods," citrus fruits and
celery have both basked in this flattering light in fad diets over the years.
The problem is that it's not true. The calories your body burns in fueling the
digestive cycle are minuscule compared with the calories in the food itself.
Although chewing celery might seem like a strenuous activity, it burns about
the same amount of calories as watching grass grow.
3、Liquid Calories Count 饮品也有热量
If and when you tally up your calories at the end of a meal or a day, do
your calculations take into account what you drank? Do you remember to include
that can of soda, smoothie, cup of latte, or cocktail? People tend to guzzle
their calories and it really adds up, often more than they realize. For
example, that can of soda you drink each morning is the calorie equivalent of a
piece of fruit and a slice of toast, about 150 calories. A smoothie can run up
to an extra 500 to 1,000 calories despite all the good stuff added in, and a
16-ounce latte with whole milk packs 260 calories. The average margarita — my
favorite — has more than 500 calories. What's more, the brain doesn't seem to
register liquid calories as accurately as calories that are chewed, and it
doesn't send stop-eating signals to keep you from eating more food. If you're
taking in only 1,200 to 1,500 calories a day, save those calories for food.
Liquid calories add up quickly, so stick with water and calorie-free beverages,
and you could lose a pound or more a week. I lost 5 pounds last month because I
decided not to have a cocktail periodically with friends.
4、Dessert Can Be Dinner 甜点也能做正餐
Don't call the food police on me for this one, but I say you can enjoy a
Rocky Road ice-cream dinner "now and then," which means as an occasional deal
and not a steady routine. Don't deny yourself certain cravings. Make a meal out
of a favorite treat and you'll be less tempted to overindulge on your splurge
foods. Just swap the steak out for the sundae and know that this tactic is for
the occasional treat, not the everyday occurrence — and it may help you be
more successful in controlling your weight over the long term.
5、Moderately Overweight Kids Shouldn't Be Put on Restrictive Diets
If you have kids who are 10 to 15 pounds overweight, the current thinking
is that they should not be put on restrictive diets. Instead, it's better to
help them make basic improvements in their diets, ramp up their activity, and
give up some TV and computer time. Perk up your kids' diet by adding more
fruits, vegetables, and whole grains while cutting back on the junk foods. That
way, you'll automatically slow the rate of their weight gain while they
continue to grow in height. Children go through dynamic phases of growth, and a
low-calorie diet is not what they need. They need nutrients and activity.
6、Calorie-Free Soft Drinks May Make You Fat 无热量饮料也可能让你发胖
I've never been a big fan of diet drinks (I prefer good old water), and now
I'm glad. A study conducted by the University of Texas Health Science Center at
San Antonio followed over six hundred people ranging from twenty-five to sixty
-four years old for up to eight years and found that those drinking diet soda
— even as little as one can or bottle a day — did not lose weight and were
significantly more likely to become overweight than those who drank regular
soft drinks or none at all. How can this be? No one knows for sure, but
scientists think that artificial sweeteners, perhaps even the caramel coloring,
may muddle brain chemistry. The brain in a sense gets a reward, and the desire
for more sweets is intensified. The more of these fake sweet products you eat
or drink, the more sweets you want.
7、You Can Lose More in Cold Weather 冷天让你减更多
Some people swear they gain more weight in the wintertime. Frankly, I think
it's because we're not quite as active in winter. But the reality is, your
metabolism revs up to keep your body warm in cold temperatures. This may mean
marginally more calorie expenditure each day.
8、Yo-Yo Dieting Won't Wreck Your Metabolism 急速减肥不会破坏新陈代谢
Because of all the ups and downs I've experienced with my weight through
the years, I was afraid that dieting might have messed with my metabolism. Now
I've learned I don't have anything to worry about. While extremely low-cal
diets temporarily lower your metabolism, recent studies suggest that the
effects don't last. Researchers in Canada looked at fifty-two overweight women
who'd been dieting on and off for an average of eighteen years. They measured
the women's resting metabolic rate, then compared those numbers with what their
metabolism was expected to be based on their weights, heights, and ages. The
result: There was no difference between actual and predicted metabolic rates in
all but four dieters. So even if you've lost and regained weight countless
times, don't give up. Yo-yo diets don't hurt you; they just don't get you
9、There's No Need to Shun Red Meat on a Low-Fat Diet 不用为了节食戒红肉
While it's true that prime and choice grades of meat are high in fat, lean
cuts with fewer than 30 percent calories as fat are available. When buying
meat, it's best to look for "select" grades of lean cuts like top round and
tenderloin as well as extra-lean ground beef. They are among the lowest in fat.
10、Diets Do Work 节食是有用的
The phrase diets don't work has been drummed into us by book titles,
advertising slogans, and other such mantras. But the truth is, you can lose
weight following pretty much every diet on the bookstore shelf. The problem is
that unless the diet fits your lifestyle, it's bound to fail, and your weight
will creep back on. You want a diet you can live with. If you like sandwiches
for lunch, for example, you'll have trouble sticking to a low-carb diet. If you
hate counting calories and find it much easier to follow rules — like avoiding
carbs — Atkins may be for you. And if you really love your olive oil, the
Mediterranean diet is more appealing than a true low-fat diet. If you're trying
to lose weight, you have to exercise your options.