上班白領(lǐng)如何減肥

　　1. 每天做戶外運(yùn)動：

　　Try to get some exercise (even if it's just 15 minutes) every day to improve your mood and reboot your brain. Even better, try to exercise outside if possible most days of the week. Exercise can help reduce feelings of stress, anxiety and improves your mood and self-esteem.

　　堅(jiān)持每天做點(diǎn)運(yùn)動(就算只做15分鐘)，可以調(diào)整你的心情，讓大腦重新充滿活力。如果可以每天都到戶外去運(yùn)動就更好了。運(yùn)動有助于舒緩壓力和焦慮，讓你心情變好，增強(qiáng)自尊心。

　　2. B.Y.O.B.

　　2. 自備食物

　　When I worked in a NYC office, you'd think I probably ate out every day. No. I actually brown bagged it almost every day. Start with bringing your own lunch at least three days a week and work up to five days a week. You’ll save tons of money while peeling off pounds.

　　你可能會以為我在紐約辦公室工作的時候每天都在外面吃飯。但其實(shí)我?guī)缀趺刻於甲约簻?zhǔn)備好食物。試試自己帶午飯吧，一開始至少每周三天，然后增加到每周五天，你會在減肥的同時省下一大筆錢。

　　3. Make Office Kitchen and Vending Machines Off Limits:

　　3. 遠(yuǎn)離辦公室廚房和自動售賣機(jī)：

　　Vending machines rarely offer any nutritional options, and the food that's left in office kitchens is usually doughnuts, desserts or candy. Steer clear!

　　自動售賣機(jī)很少會賣有營養(yǎng)的東西，而放在辦公室廚房的食物通常是甜甜圈、甜點(diǎn)心或者糖果。碰都不要碰!

　　4. De-Stress With Deep Breathing (Not Food):

　　4. 用深呼吸降壓(不要用食物)：

　　Since many women crave comfort (read: high-calorie) foods when they're stressed, learn how to practice deep breathing to relax yourself and practice mindful eating techniques to help separate emotional hunger from physiological.

　　很多女性壓力大的時候喜歡吃很多安(gao)慰(ka)食物，所以學(xué)會深呼吸放松和謹(jǐn)慎地進(jìn)餐有助于把情感饑餓和生理饑餓區(qū)分開來。

　　5. Be a Mindful Eater:

　　5. 吃飯要走心

　　If you eat when your body is truly hungry and stop before you’re stuffed, you can more easily manage your weight. Most women, however, eat for emotional (I’m anxious) or environmental (my husband always wants dinner at 6:30 p.m.) cues rather than physical hunger.

　　如果你在正真感到餓的時候才吃東西，吃到八分飽，那控制體重就會變得更容易。但是，大多數(shù)女性是受情感(我心煩)或者環(huán)境因素(我老公總是想在6點(diǎn)半吃晚飯)驅(qū)使下吃東西的，而不是因?yàn)槎亲羽I。

　　6. Get Your Zzzs.

　　6. 多睡覺

　　If you're getting less than seven hours of sleep a night, you'll have a harder time resisting tempting foods. Adequate sleep helps keep our hunger hormones in check all day long.

　　如果你每天晚上的睡眠時間不足7小時，你就會更加難以抵抗食物的誘惑。充足的睡眠能幫我們?nèi)旌蚩刂起囸I激素。

　　7. Put the Brakes on Booze:

　　7. 對酒說不：

　　Alcohol consumption is consistently linked to being overweight and is a triple threat to your diet. Alcohol is high in calories (7 calories per gram), and it stimulates your appetite while reducing your resolve to eat well.

　　喝酒和超重一直有很大聯(lián)系，而且酒精會從各方面影響你的飲食。酒精熱量很高(每克含有7卡路里)，它會激起你的食欲，但同時又會影響你健康飲食的決心。