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[大众健康] 【科普】12种错误节食法 12 Diet Mistakes and How to Avoid Them

[大众健康] 【科普】12种错误节食法 12 Diet Mistakes and How to Avoid Them

Diet Mistakes Can Influence Weight
Simple diet mistakes can derail your best efforts to get back into that favorite pair of jeans. If the scale seems stuck, or your weight drops off only to bounce back up, there’s a chance you could be making one of these 12 weight loss blunders.


1、
Relying on Crash Diets
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.


2、Skipping Breakfast
Skipping breakfast seems like a simple way to cut calories, but the result can be insatiable hunger the rest of the day. This may lead to unplanned snacking at the office and eating a super-size portion at lunch, making calorie counts soars. But breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.



3、Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite.


4、Not Snacking at All
While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Nuts are a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who don't.


5、Loading Up on Low-Fat
Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.


6、Sipping Too Many Calories
When counting calories, many of us tend to overlook what’s in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What’s worse is that liquid calories don’t curb hunger. You’re not going to eat any less after a high-calorie drink.


7、Drinking Too Little Water
This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags -- and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.


8、Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.


9、Taking the Drive-Through Bait
The drive-through is convenient after a hectic day, and you can always order the salad or other healthier option. But once you’re there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.


10、Weighing Yourself Every Day
Weighing yourself daily is a recipe for frustration and doesn’t yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.


11、Setting Unrealistic Goals
Telling yourself you’ll lose 20 pounds your first week is probably setting yourself up for failure. If you know you won’t be able to do it, you may never start your diet in the first place. If you do diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you didn’t reach your goal. A realistic goal is vital to successful dieting. If you’re not sure what your goal should be, talk to a dietitian.


12、Avoiding Exercise
When you don’t exercise, you place the entire burden of weight loss on your diet. If you become more active, you can eat more of the things you like -- and still lose weight. The key is finding an exercise you enjoy. If the treadmill seems tedious, try swimming, ballet, biking, or Ping-Pong, all of which burn more calories than walking. Spend time at different activities until you find one you want to do on most days.


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丁香园翻译:
12种错误节食法及如何避免


错误节食法可能影响体重
一些幼稚的错误节食法可能使你为了套上你所喜欢的牛仔裤的努力变得白费。如果磅秤的指数没有变化,或你原先已减掉的体重又反弹了回来,那么就预示着你有可能采用了以下12种错误的减肥方法中的一种。

1、依靠快速节食
为了减掉10磅脂肪,你开始快速节食。也许你的计划不需要什么东西,除了每天吃点葡萄柚或卷心菜汤。你使每天吸收的卡路里大幅度地降低至1000以下,并确信这样就能够减肥了。但当你摄入这么少的卡路里时,你体内的代谢也会随之减慢。一旦节食结束,你的身体燃烧卡路里的速度将会比节食前的更慢,而体重的增加则会更快。

2、不吃早餐
不吃早餐看上去似乎是减少摄入卡路里的简单途径,但这可能导致一天中的其他时间更易感到饥饿。并会导致在办公室里吃点心以及在午餐时吃的更多,从而造成卡路里的摄入急剧增加。而拥有高蛋白和高纤维的早餐则会减少整个一天的饥饿感。事实上,研究显示每天早上吃早餐的人更易维持一个健康的体重。

3、忽视对一些小点心的热量记录
可能你会在每次进餐时都会认真地计算卡路里,但两餐之间的那些点心会有多少卡路里呢?在你的书桌上可能放着一包饼干或是一小块在办公室聚会上吃剩下来的蛋糕,或是尝一口你儿子吃的冰激凌甜筒。所有这些不经意地小吃加起来就会破坏你的节食计划。如果你对计算卡路里很关注,你可以使用一个笔记本来保持对每次吃东西进行热量记录。

4、不吃点心
尽管不经意地多吃点心会使你的腰围变粗,但有计划地吃些点心则可能会起到相反的效果。一天分几次吃少量食物和点心的人更容易控制饥饿和减肥。吃点心有助于使你体内的代谢保持在高水平,尤其当你吃的那些点心富含蛋白质的时候。坚果类食物是一种很好的、高蛋白的选择,并且研究表明把坚果类食物作为点心的人比不吃这些东西更易保持健美的身材。

5、多吃低脂肪的食物
低脂肪的食物可能会在你的食谱中占有重要角色。但要记住,低脂肪并不等同于低卡路里,并且也不是多吃的“许可证”。如果你在盘子里堆满了低脂肪蛋糕,最终有可能比吃一小块普通蛋糕所摄入的热量更多。了解你摄入了多少脂肪、糖和卡路里的最好途径是查看营养成分表。

6、喝入过多的卡路里
当我们在计算卡路里时,其中许多人容易忽视我们所喝的东西。其实这是一个很大的错误,一些可口的咖啡和酒精性饮料含有的卡路里大于500。即使在水果汁和汽水中的卡路里也会快速累积。更糟的是液体卡路里并不能抑制饥饿。在喝完了一杯高卡路里的饮料后,并不会使你吃得少一些。

7、几乎不喝水
这是最幼稚的错误节食法之一。水是燃烧卡路里的必要物质。如果你使自己变得脱水,那么你体内的代谢就会减慢,从而意味着体重降低的速度随之减慢。研究表明每天喝8杯及以上的水的成年人,与那些喝水较少的人相比,所燃烧的卡路里更多。所以,请在每次吃饭和吃点心时加喝一杯水吧。

8、不吃乳制品
牛奶、奶酪和冰激凌对许多节食者而言是禁忌的,但不吃乳制品可能会适得其反。一些研究表明,当人体摄入足够的钙时会燃烧更多的脂肪,而当钙不足时则会生成更多的脂肪。钙补充剂未显示可产生相同的好处,因此,乳制品可能含有其他也参与人体代谢的物质。多数营养学家建议可吃一些脱脂或低脂的牛奶、奶酪和酸乳酪。

9、到免下车服务餐厅就餐
在经过忙碌的一天后,到免下车服务餐厅(drive-through)吃点东西是很方便的一件事,而且你经常会叫一份色拉或其他更为健康的食物。但当你真到了那儿,你能抵抗得住来一杯奶昔或其他热情的款待吗?一旦有一次允许了自己吃一些快速食品的话,那么这就会成为一种习惯。根据一项长期研究,每周2次以上吃快速食品的人比那些每周吃1次或几乎不吃的人要多增加10磅体重。

10、每天称体重
每天称体重容易让人感到受挫,并且不会提供有用的信息。通过每周称一次体重来观察长期趋势更重要。如果你的目标是一周减掉1~2磅,那么当你按计划一步步做下来时看到真的减掉了这么多后,你会有种满足感。与每天称体重可能引起情绪不稳定相比,每周称一次体重更能激发人的减肥积极性。

11、设置不切实际的减肥目标
在开始减肥计划的第1周就告诉自己要减掉20磅,这很有可能会使你的减肥失败。一旦你知道自己无法做到时,则可能从一开始你就不会开始实施你的节食计划。如果你开始节食并在一周内减掉了5磅,你可能不会感到高兴,相反你可能会因为没能达到目标而感到泄气。为自己设立一个切实的目标是成功节食的关键。如果你不确定应该设立怎么样的目标的话,可以向营养师咨询。

12、不做运动
当你不运动时,你就会把减肥的全部重担都压在了控制饮食上。如果你活动得比较多,那么你就能够吃更多你喜欢吃的东西——并且仍能减肥。关键是要找到你所喜欢的运动。如果骑健身车令你厌烦,那么就尝试游泳、跳舞、骑自行车或打乒乓,全部这些运动所燃烧的卡路里都要比走路的多。花点时间多尝试一些不同的运动,直到发现你的最爱。(


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