十招教你避免假日发福

杭州泰弗尔英语

Did you know that eating just one extra cookie every day during the holiday season could cause you to gain one pound? That may not sound like much, but 10 years from now you would weigh ten pounds more than you do right now -- that is, if you keep the rest of your diet the same, and that is asking a lot during the holiday season. Many people gain four to five pounds this time of year because of the temptation of delicious treats and extravagant dinners。
9 V( d3 c. o0 B　　你知道吗？假日每天多吃一块饼干会使你的体重至少增加一磅！这也许 听上去不多，但是想想十年后你将比现在重十磅。而这也是在你不增加其他食物的前提下，这在假日期间是很难做到的。所以大部分人因为抵制不住美食的诱惑， 每年这个时候体重会增加4到5磅。
　　The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays. If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season。
. e/ d! j- Q" L- f0 P　　节日总是充满了聚会、家庭聚餐以及无数的食物，但是只需要一点点技巧，你就能够阻止自己陷入假日发福的危机。如果你的食谱健康又营养，那你也会有更多的精力来享受假期。
　　1、Don't Skip Meals
　　Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day。
　　Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day。
, P7 e9 C; b4 e+ E; o- j# v　　1、别遗漏正餐
　　许多人相信，如果他们不吃早餐或午餐，哪怕当晚的聚会吃的再多，卡路里也不会增加太多。这听起来像一个好主意，但是不吃饭可以使你暴躁，疲倦，甚至可能头痛，也许会毁了你当晚的活动。此外，当你真的饿了，在高热量的节日美食包围之下，你可以很容易地会疯狂地进食，最终吸收比你跳过那些在当天早些时候更多的卡路里。
　　不要遗漏正餐，要理智的安排。一碗全谷物及一杯低脂牛奶的早餐，上午10时左右吃些葡萄干和坚果等零食，午餐吃一个大沙拉或全麦面包做的三明治，健康的午餐将有助保持您的身材，同时提供整个大脑一天的能量。
　　2、Eat High-Fiber Foods Before the Party
　　When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal。
3 ~2 O- Z* F% w9 W, S; E8 J　　2、聚会前吃一些高纤维食物
　　如果你要参加聚会，之前吃一些纤维丰富的食物，会让你有饱腹感，从而控制你聚餐时的食量。这些食物包括低热量的蔬菜、一小盘沙拉，新鲜水果，或者一小碗燕麦片。
　　3、Eat Small Amounts of the Foods You Love
0 G8 Y3 e8 m+ s, C$ S1 j9 ?1 G　　No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie -- but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats。
, v1 Y4 o$ Z7 [8 |　　3、喜欢的食物要吃"一点"
# W1 R" X3 I- s" n' Y! M% w9 ?1 d　　不要剥夺自己吃喜爱的食物的权利，吃些喜爱的派或者饼干，但别两者都吃。在吃自助餐的时候，挑一样自己最喜欢的，剩下的可以吃一些健康的蔬菜水果，全麦饼干，乳酪和瘦肉。
　　4、Don't Hang Around the Buffet
　　It isn't easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again。
　　4、不要在自助餐前徘徊
　　在聚会时，自助餐上美味的食物的诱惑是非常难以抵挡的，所以最好离桌子远一点。选好食物饮料之后就去别的地方。俗话说，眼不见心不烦，起码在吃东西之前你必须得先想一想。
　　5、Pace Yourself
5 E# ~, P4 R' c1 Y　　When friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings。
& P9 J- U7 c3 t7 S% s, L　　Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don't need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest。
　　5、掌握好吃的节奏
  Y" a! ]. l9 `+ T  _. l　　当朋友或者亲人聚餐时，每个人的盘子都是堆的满满的，狼吞虎咽地吃完一盘，另一盘马上装满了。慢点吃，因为人的脑子要过好几分钟才能从胃部得到“吃饱了”的信号，那几分钟足够你多吃好多食物。你的盘子里面不要放太多的食物，放一小盘就好。时不时的停 下喝些水，放松一下，细细品味每一口。吞咽之前记得要好好咀嚼。好好品味与家人朋友的聚会，记住这只是一顿饭而已，并不是在比赛谁吃得快。
; Q+ a# q+ @0 \: ]* \- X0 U　　6、Drink Plenty of Water
7 a/ L& E" ?# |+ q　　Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption
　　as well. (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you're eating。)
　　6、多喝水
　　很 多人相信，哪怕是轻微的缺水也会让人感到饥饿，最好的办法就是多喝水。而吃东西的时候停下喝一小口水，也会减慢进食速度。在喝含酒精的饮料之前，喝一两杯 水为好，每两杯酒之前最好也要喝一杯水，减少你的酒精摄入。(不仅仅是因为鸡尾酒有极高的热量，而且醉酒之后你常常会意识不到自己已经吃饱了)
　　7、Keep Healthy Snacks at Work
　　Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it's not an everyday add-on。
　　7、在办公室放一些健康的零食
9 v; q* G/ c; B' f% n　　在办公室放一些健康的零食，因为节日之后同事会带来不少好吃的，而这些食物好吃有余，健康不足。坚果类、葡萄干或者新鲜水果等补充能量的食品，点心也很有营养。如果你想把自己放纵在节日的糖果里，最好确定不要每天多吃一点。
& H" |3 k' U' ]( |. y! x　　8、Keep Exercising
　　Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscles and bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again -- nevermind the weight you can gain from taking a hiatus。
　　8、坚持锻炼
* D5 ?+ }  `& F6 H5 A5 a7 f2 i　　体育锻炼是很好的控制体重的办法，并且有助于减压和保持体型。虽然节日很忙碌，但也别忘了坚持锻炼，哪怕小肚子和腿上多了一些”小肉肉“，也能让它们及时消 失。如果太忙，就把锻炼时间减半，起码可以保持锻炼的好习惯。一旦停止锻炼，再想开始就难了，更别说一停下来你的体重就会增加。
　　9、Decide What to Buy Before You Go Into That Shop
　　You know how tempting it is to walk into a coffee or candy shop. That temptation seems to double itself during the holiday season. You may think you are going into the coffee shop for a cup of coffee, but when you see that delicious mocha with whipped cream and peppermint sprinkles, you suddenly decide you need that one instead。
　　When you go into a coffee shop, decide what you want before you go in and stick to it.  Just order your coffee and get out of there -- fast. Same thing goes for the candy shop. Do you really want a small square of dark chocolate? That's fine, just go into the shop, buy one and enjoy it. Don't go in and buy three truffles, a peanut butter cup and two caramel and pecan turtles。
　　9、进店之前列好清单
& H/ X/ a) n2 S! _; w1 V　　你 知道，进入一家咖啡店或者糖果店是多大的诱惑。节日期间，这种诱惑似乎增长了一倍，在进一家咖啡店之前，你也许只是想喝杯咖啡，但是当你看到一杯上等摩 卡，加上奶油和薄荷糖点缀，你会觉得来一杯也不错。走进咖啡店之前，你最好清楚自己要买什么，进去后点杯咖啡然后快速离开！进糖果店也是一样。想吃一小块 黑森林蛋糕？进店买一块就好，千万别顺带着买了三块，加上奶油花生杯甚至两块焦糖和胡桃巧克力。
　　10、Don't Beat Yourself Up, Just Get Back to Healthy Eating
　　It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one。
　　10、别灰心，下一顿更健康
　　节日期间保持健康饮食十分困难，如果你这顿吃多了，别放弃，对自己好一点，要整个假日都保持是需要大量练习的，原谅自己吧，下一顿少吃、吃健康一点就好。