這絕對是你減肥時最不該犯的錯誤

這絕對是你減肥時最不該犯的錯誤

You've got slimming down on the mind, and youalready know that eating veggies is the number onething you should be doing to lose weight. But ifyou're new to this healthy lifestyle, you'll also needto know what mistakes you absolutely should notmake - they could end up causing you to gainweight!

你已經(jīng)下定決心要減肥，并且知道吃素是你減肥要做的首要事情。但是如果你對這種健康的生活方式還很陌生，那么你還需要知道一些千萬不要犯的錯誤——他們最終可能會導致你更胖。

So we asked certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition to sharethe biggest mistake she sees people making when trying to drop pounds. Her answer? "Cuttingout too much." Some people feel like they need to stop eating everything that's "bad" forweight loss, like bread or all carbs (even fruit), sweet treats, alcohol, meat, and/or dairy. Whiledoing a diet reset by ditching processed and nutrient-void foods and switching completely towhole foods definitely has its benefits, "limiting to protein shakes and cutting out all carbs"doesn't work for long-term weight loss. Sure, a person will lose weight, but that kind of diet isimpossible to sustain. As soon as you go back to eating all those delicious off-limit foods likecookies, ice cream, wine, and pasta, the weight will come back on, and the cravings and binge-eating can also come on strong.

因此我們詢問了權威的營養(yǎng)學家Leslie Langevin什么是人們減肥時最大的問題，Leslie是整體健康營養(yǎng)學的理科碩士，研發(fā)工程師和創(chuàng)意總監(jiān)。她的回答是什么呢?“過猶不及。”有些人以為他們需要停止一切對減肥“不好”的東西，像面包或零食(甚至水果)，甜的東西，酒精，肉或乳制品。當調(diào)整飲食時，拋棄加工過和沒營養(yǎng)的食物，然后完全換成全食絕對有好處，但“只吃蛋白奶昔，停止所有零食”對于長期減肥是不利的。當然了，減肥的效果是可以達到的，但是這種飲食很難維持。一旦你再次開始吃這些美食比如餅干，冰激凌，葡萄酒和意面，體重會恢復，同時貪吃的欲望還會更加強烈。

Another form of this is eating super restrictive all week, and then once the weekend comes,going crazy and eating whatever you want. Leslie says, "A starved body during the week willhoard calories on the weekend if it is a normal pattern." If you try to be "good" all week byeating a diet that is completely deficient in all things tasty, you'll feel so deprived anddepressed about it that you won't be able to control those natural cravings, forcing you tooverindulge. You'll end up consuming way more calories than you would normally, which canmake the scale numbers go up.

另一種形式是一周都吃的非常有節(jié)制，然后一到周末就瘋狂且隨心地吃。Leslie說，“如果這成了常態(tài)，平日里饑餓的身體將會在周末儲備卡路里。”如果你嘗試每天都節(jié)制，不再吃任何好吃的東西，你將會感到缺少營養(yǎng)，精神不振，你會難以控制內(nèi)在的欲望，逼你放縱自己。最終會比平時吃更多的卡路里，導致體重攀升。

Eating healthy shouldn't be so black and white. Leslie suggests moderation, also known as the80/20 rule. It involves eating clean and healthy 80 percent of the time, and then 20 percent ofthe time, you have the freedom to indulge a little. For those who eat three meals a day, itworks out to about three "cheat" meals a week. This eating lifestyle works because as JessicaAlba's trainer Yumi Lee says, "You can't be 100 percent all of the time, but you can be 80percent all of the time." Allowing you to satisfy cravings during the week translates to greatersuccess in the long run, so this is a great way to have your cake, and lose weight, too.

健康的飲食不應是極端的。Leslie建議緩和節(jié)制，又叫二八定律。它指有80%的時間食用干凈且健康的食物，20%的時間可以自由放縱自己。對那些一天吃三頓飯的人，這意味著一周有三頓“作弊”餐。這種飲食方式是有效的，因為就像Leslie的教練Yumi說的，“你不能做到100%，但你可以做到80%。”滿足你的渴望有助于在長期取得更大的成功，所以這是一個吃蛋糕同時又能減肥的好方法。