不花錢的減肥方法

不花錢的減肥方法

Step 1:Start a Food Diary

第一步:開始飲食記錄

A food diary is an excellent fiirst step to losing.weight. Not only does it show you what you eat, it can also help you understand why you eat the way you do,which is often just as important when it comes to long-term weight management.(For example, if you find that you always hit the vending machine after your afternoon meeting, you may eat in response to stress.)

減肥記錄是重要的減肥第一步。不僅記錄下你吃了什么，而且還能幫助你明白為什么這么吃，這是長期減肥計劃的重要一點。(例如，如果你發(fā)現總是在下午會議后去自動販賣機買東西，你可能是為了緩解壓力而吃的。

Simply pick up a spiral notebook that’s lying around the house and record everything you eat and drink for at least one week. The most important factor in keeping an effective food diary is to keep it honest. That includes recording "tastes" and samples as well as unexpected treats (like a "free" donut from the break room!).Many of us eat and drink without being truly conscious of it Keeping a food diary is the only way to get an accurate idea of what you take in to your body.

選一本筆記本放在屋子里，每周至少一次記錄下你吃、喝的每一樣東西。有效的飲食日記最重要的一點就是誠實的記錄，包括“口味”和樣品，還有出乎意料的招待(像休息室里“免費的”甜甜圈)。我們中的很多人沒有準確地記得吃喝過什么，保持飲食記錄有助于了解自己的飲食方式。

Step 2: Learn to Read Nutrition Labels

第二步:學會讀營養(yǎng)成分標簽

The next step to lose weight without spending money is to educate yourself on how to read nutrition labels. Nutrition labels appear on packaged foods under the heading of "Nutrition Facts" in a rectangular box. These labels include information on the amount per serving of fat and calories, as well as saturated fat,cholesterol, dietary fiber, and other important nutritional information. If you cannot locate a nutrition label on the packaging of a certain food, try searching online.

不用花錢減肥的下一步是訓練自己學會讀食品包裝上的營養(yǎng)成分標簽。在食品包裝的背面，營養(yǎng)成分標題下的表格就是營養(yǎng)成分標簽。這些標簽內包括脂肪和卡路里，還有飽和脂肪、膽固醇、飲食纖維和其他重要營養(yǎng)成分的信息。如果你找不到食物包裝上的標簽，可以上網搜索一下。

One of the key areas of a nutrition label is where "Serving Size" and "Servings Per Container" are listed. If you decide to start tracking your daily calorie intake, you will look at this information in conjunction with the number of calories. Only with the serving size can you accurately assess the number of calories you consume when you eat a food or drink a beverage.

營養(yǎng)標簽中重要一點是區(qū)分“分量大小”和“凈重量”。如果你決定開始記錄每日卡路里攝入量，就應該注意與卡路里有關的信息。根據分量大小能準確地判斷出當你吃東西或者喝飲料時消耗的卡路里量。

Here is an example: The label on your bag of chips says they provide 160 calories per serving. Unless you take note of the fact that 14 chips constitutes a serving, you might assume the amount of chips you can fit into a bowl is a serving.That’s probably a lot more than 14 chips, and therefore a lot more than 160 calories.

以下是一個例子:一袋薯片上表明一份含有160卡路里，如果你沒看清一份指的是14片薯片，誤以為一份是一碗薯片那么多，那你就會吃下遠遠大于160卡路里的食物了。

Step 3: Start Measuring Serving Sizes

第三步二計量食量

The next step to losing weight without spending money is to control portions.In the previous step, you learned about serving size (the recommended single portion of a particular food or beverage). From now on, take a moment to look at the serving size on the nutrition label and measure out (or count out if the serving is a number, such as "three pieces") controlled portions of foods and beverages.

Try this experiment: Tomorrow morning at breakfast, pour your usual bowl of cereal without any measuring (Don't add milk yet!).Then, check the nutrition label for serving size and measure out that amount with a measuring cup. Pour that portion into another bowl. Compare the two portions side by side. You may be surprised at how much more than a recommended serving you are accustomed to eating.

不用花錢減肥的下一步是控制量。之前一步讓你了解了食量(被推薦的一份特別食物或飲料)，從這之后，要關注營養(yǎng)標簽上的食量并且量出(或者如果食物量是數字就數出，例如“三片”)食物和飲料的規(guī)定份數。

For a few foods, such as meat, you can't really use a measuring cup, but you don't have to buy a scale to control your portions of those foods. Picturing the size of everyday items can help you to estimate serving size. (For example, a serving of meat is about the size of a deck of cards.)

做一下這個實驗:明天早晨的早餐，在一只碗中放人你平時一餐吃下的谷物(不加牛奶)，在另一只碗中稱量出標簽上的標準量，對比兩份早餐，結果會讓你非常吃驚:你多吃下了很多很多!

It may seem daunting at first to measure your food, but doing so really is the only way to get a true concept of what normal servings look like. Intime, when you have adjusted to seeing what standard servings really are, you will be able to "eyeball" a serving without measuring your food.

對少數食物，例如肉，不可能真用器具去量，你不用為了控制那些食物的量而買稱。測量每天的食物有助于你估計食物量(例如，肉的量是一副撲克牌的大小)。

And here’s a bonus for budget-watchers一when you use smaller portions,everything you buy will last longer. That box of cereal in the example will be around days longer than it would have been if you’d continued eating oversized servings. So, controlling portions can save you major cash!

一開始稱量可能非常繁瑣，但是這么做是攝人正常食物量的唯一方法。以后等適應了食物量標準，不用稱量你就能目測出食物量了。

Step 4: Sign Up for a Free Calorie Count Membership
第四步:使用免費卡路里計算系統

還有一個對省錢觀察家來說的好處，當你吃更小一份時，每份食物都能吃更久。以麥片為例，同樣一盒麥片控制食量后就比之前吃更多天。因此控制食量能幫你省一大部分錢!

Your next step to lose weight without spending money is to sign up for a membership at About.com’s Calorie Count. Calorie Count is a free service that allows you to calculate your daily caloric needs, track your calorie intake, search the calorie count of foods, browse for nutritional information, and much more.

After you answer a few questions about yourself, you will be provided a number of calories you should eat each day if you want to lose weight at a healthy rate. The "eat meter"and "burn meter" bath allow you to track your calorie use and your calorie burn.

不用花錢減肥的下一步是在about.com網站上的卡路里計算系統申請一個會員。卡路里計算系統可以免費幫助你計算每天要攝人的卡路里量、追蹤你的卡路里攝入量、搜尋食物卡路里含量和提供您隨意翻看營養(yǎng)信息等等。

Here’s how it works: Let's use a half-cup ofi 2% milk as an example of a food !want to track. First, I visit Calorie Count and log into my account. Then, I will either browse the category of Dairy and Egg Products until I locate milk, or I will simply type "milk" in the search box. Using search I quickly find the entry for reduced-fat milk. Since I measured my portion, I select a half-cup from the drop down menu as my serving size. Then, i click the "Add to Food Log" button.

當你回答了自身的幾個問題后，如果你想健康減肥的話，系統會提供你每天應攝人的卡路里量。“攝人量”和“消耗量”可以追蹤你的卡路里攝人和消耗。

Since using Calorie Count means there is record of what I have eaten,keeping my food diary becomes "automatic" and I have an accurate idea of how many calories I am consuming. Calorie Count subtracts these calories from my "Eat Meter" and I instantly see how many calories I have used throughout the day and my remaining "balance".

下面是它的工作原理:把半杯含量為2%的牛奶當做我想追蹤的樣品食物。首先，我登錄卡路里計算系統并且進人我的賬戶。然后，我隨便翻閱乳品和蛋制品的種類直到選擇牛奶，或者我會直接打出“milk”單詞在搜索欄，快速地搜索出牛奶。計算出我的分量后，我從數量遞減菜單中選半杯作為我的食量，然后點擊添加到食物日志的按鈕。

Simply log your food and beverages with Calorie Count, stay within your calorie goals, and get some activity in on the "burn meter'，一you are virtually guaranteed to lose weight.

應用卡路里計算系統就有了我所吃食物的記錄，這使我的食物日記變成“自動日志”，并且對我消耗了多少卡路里了如指掌。卡路里計算系統從我的“攝人量”追蹤那些卡路里，我可以了解一天中我消耗了多少卡路里和我維持的“平衡”。

Step 5: Cut Liquid Calories
第五步:減少攝人飲料熱量

用卡路里簡單地記錄你的食物和飲料，堅持你的卡路里目標，在“消耗量”上得到信心，你肯定能瘦身成功。

Cutting liquid calories from your diet is one of the easiest and most "painless" ways to lose weight, Once you start keeping a food diary, measuring servings, and tracking your caloric intake, you may be surprised at the number of calories you consume in the form of beverages. The good news is you may not need to cut as many food calories once you realize how many liquid calories you can cut

And since we all want to lose weight without spending money, consider this:Buying fewer beverages can save you a lot of cash over time (especially if those beverages are coffee drinks or wine!).

從你的食譜中減少攝人飲料熱量是最簡單、最“無痛”的減肥方法。既然你開始記錄食物日記、測量食物量、追蹤卡路里攝入，那么你消耗的飲料中的卡路里量也會使你大吃一驚。好消息是當你減少飲料熱量之后，你可能都不需要進行節(jié)食了。

既然我們都希望不花錢就能減肥，少買飲料能幫你省不少錢(尤其是咖啡或酒類)。