减肥过程中最常见的7大误区

7 Common Mistakes Most People Make In Losing Weight

Do you feel like you’re continually running on the treadmill, but not going anywhere? Weight loss is a lucrative industry and we are constantly presented with quick fix solutions that we desperately want to believe. According to data by Marketdata Enterprises, Americans spend over $60 billion dollars a year trying to lose weight. Before you empty your wallet to decrease your dress size, are some common mistakes to avoid

你是否感觉自己老在跑步机上锻炼，但是却毫无成效？减肥行业是一个利润丰厚的行业，对于那些快速减肥法，我们常常抱着绝望的心态去相信。根据市场调查数据显示：每年用于减肥的钱超过600亿美元。在为了减肥打算掏空口袋之前，看看以下这些你常犯的错误吧。

You think there’s a quick way to lose weight.

认为可以短期减肥成功

If there were a pill that magically took off the pounds, we’d be living in a world without super-sized chairs in waiting rooms and seat belt extenders. The truth is, weight loss is hard. It takes determination, focus, and commitment to making healthier choices, even though it is often the less convenient or less enjoyable option.

要是减肥药能让你一下子就减肥成功，那么等候区就不会有超大号的椅子，安全带也不会有多余的部分。事实是，减肥是个艰难的过程。即使这样会有些不方便，有些不情愿，但是减肥需要有决心、要坚持、还要有健康的生活方式。

You assume all carbs are bad for you.

认为所有的碳水化合物都不利于减肥

Carbohydrates are your body’s main source of energy. In recent years, “low-carb” diets have grown in popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have dangerous side effects, including heart problems, osteoporosis, an increased risk of cancer, impairment of physical activity, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.

碳水化合物是身体能量的主要来源。近几年来，食用碳水化合物含量很低的人越来越多，最后还会人的寿命降低。2003年发表在《亚太临床营养学杂志》上的一篇文章提到：碳水化合物含量低的食物根本无法和营养均衡的传统饮食相比，长期食用碳水化合物含量很低的食物会对身体产生不良影响，包括易患心脏疾病、骨质疏松症、增加癌症的发病率、身体运动力的下降、体质异常、甚至还会引起猝死。实际上食用复合碳水化合物也能通过增加饱腹感帮你减肥，也能消耗较少的热量。

You think “low-fat” or “fat-free” means fewer calories.

认为“低脂肪”或者“不含脂肪”的食物所含的热量就更低。

Often these options mean just that: less fat. They do not mean fewer calories. To compromise for the missing fat, manufactures will add sugar in order to make the product taste just as good. Don’t be fooled by good marketing.

通常的选择就是：低脂。但是低脂并不表示低热量。为了降低食物中脂肪的含量，保持食物原本的口感，生产厂家通常会用糖来补充。不要被这些高超的营销手段迷惑，

You believe eating healthy costs more money.

认为健康的饮食就得多花钱

While eating healthy may seem more costly, there are a lot of factors to consider. It is cheaper and easier to grab a burger and fries from a local fast food establishment, but investing in your health can save you costly medical bills in the future. In addition, there are more affordable ways to make healthy food. Furthermore, a lot of people believe that raw vegetables provide more nutrients than frozen or canned ones.

尽管要吃的健康，花得似乎是要多一点，但是也有很多值得考量的地方。当地快餐店出售的快餐汉堡和薯片似乎更方便、更便宜，但是吃得健康能够为日后省下一大笔的药费。另外，想要吃的健康也有很多种我们能够承受的方式呀。况且，很多人都相信没有经过处理的蔬菜要比冰冻的、罐装的食物更有营养。

You skip meals.

认为不吃东西能减肥

You may think that one less meal equates to fewer calories consumed, but skipping meals may just make you eat larger portions later in the day. Research has shown that people who eat breakfast weigh less than those who skip the first meal of the day.

你认为少吃一餐就等于少消耗，但是这餐不吃只会让你在下一餐吃得更多。研究发现吃了早餐的人的体重要低于不吃早餐的人的体重。

You disregard the calories that come from liquids.

忽视了液体类食物所含的热量

According to a recent study, 21 percent of calories in an American diet come from liquids. Consider the following 16 ounce drinks—a Starbucks Hot Chocolate is 370 calories, a 16 ounce Dunkin’ Donuts Vanilla Bean Coolatta is 630 calories, and Jamba Juice Aloha Pineapple Smoothie is 290 calories. Even orange juice is 190 calories for 12 ounces. By swapping these beverages for water, you significantly reduce caloric intake.

最近的研究表明，在美国的食物中的液体类食物的热量大约占了21%。以下的这几种饮料中每16盎司中：星巴克热巧克力咖啡含的热量是370卡路里，邓肯甜甜圈香草豆含有630卡路里，而结巴果汁夏威夷菠萝奶昔含有290卡路里。12盎司的橙汁里也含有190卡路里。喝水来代替喝饮料也能减少卡路里的摄入。

You don’t count the little things.

不注重细节

The little things include “add-ons” such as salad dressings, coffee creamer, guacamole, and croutons. Just 2 tablespoons of Wishbone Chunky Blue Cheese has 160 calories and 17 grams of fat.Being aware of the ingredients in your food can help eliminate these hidden sources of calories and saturated fat.

这些小细节就包括“食物的配料”，像是沙拉酱、咖啡奶油,鳄梨沙拉酱和油炸面包丁等。2茶匙的叉骨厚实蓝奶酪就含有160卡路里的热量，17克的脂肪。注意食物中的配料也能帮你减少热量以及饱和脂肪的摄入。

The formula for weight loss is simple: the amount of calories burned has to be greater than the amount of calories consumed. Benefits of maintaining a healthy weight include: increased energy, higher self esteem, and a lower risk of heart disease, high blood pressure, diabetes, gallbladder disease, sleep apnea, and certain cancers. The best way to accomplish your weight loss goals is by old fashioned diet and exercise.

减肥的公式很简单：燃烧的热量大于消耗的热量即可。保持健康的体重的好处包括:增加精力,提高自信,减少心脏病、高血压、糖尿病、胆囊疾病、睡眠不佳、呼吸问题以及某些癌症的发病率。实现减肥目标的最好方法就是用最传统的健康饮食法加上常锻炼。