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14条忠告，让你轻松减肥(2)
5. Learn to eat until satiated.
Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You'll just keep cramming food into yourself until you've eaten too much. We've all felt the pain of being overstuffed. Don't allow that to happen - be mindful of your eating, and of your hunger.
5.吃到满足为止。
再说一次，吃东西的时候，留意一下你身体的感觉。你要是盲目地吃，很可能会吃得过多。你只是在不停地往嘴里填东西，直到你吃得胃胀。胃胀的痛苦我们都知道。不要只是为了吃而吃--吃的时候想想自己是在怎么吃，吃得有多饱了。
A good habit to build is to eat slowly ... and take pauses, so you can think about whether you're really still hungry ... and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated (when your hunger is satisfied, not when you're stuffed) and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.
要养成细嚼慢咽的习惯--吃一吃再停一停，这样你就能想一下是不是还觉得饿--同时多多地喝水。这样吃饭就能让你在觉得满足的时候，停止继续吃下去（这里是指当你饥饿感得到满足的时候，而不是当你吃到撑的时候），这样吃饭还能让你吃得更少但觉得满足。我知道这不是一件简单的事，但一旦你试着这样做了一到两周以后，你的饭量就会有一个很大的变化。
Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.
还有，在你第二次回去吃饭之前，停下来几分钟，喝点水，和别人说说话，或者去做点别的什么事情，比如把厨房清理一下--不管做什么都行。通常情况下，你会发现你不会再想继续吃饭了。这么一来，你就又少摄入了几百卡的热量。
6. Drink lots of water.
I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You'll still need to eat, but if you stay hydrated you'll get hungry less. Keep a bottle of water with you at all times.
6.多喝水。
上面提到过这一点，但是每天不停地喝水确实能让你吃得少些，因为水占据了你原来放食物的那部分位置。你还是得吃饭，但是如果你多喝水的话，你就不会经常觉得饿。所以，时刻在你身边放上一杯水。
7. Keep healthy options available.
A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you're hungry, you'll eat the unhealthy stuff much, much less.
7.保持良好的习惯。
有一个很不错的小技巧，就是把你柜子和冰箱里的不健康的零食什么的都清理掉。对，把它们扔掉。然后再做个健康的早餐、午餐、晚餐以及零食清单，最后去把它们都买回来。不管是在工作时还是别的任何时候，都把健康的食物带着。别让你的身边少了像水果、坚果这类健康的东西。如果你这样做了，然后饿的时候就吃，那你会少吃很多很多不健康的东西。
8. You gotta log.
This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop ... but it's really not that hard once you get used to it. And if you use a very easy log (and one that's accountable - see next item), it's even easier. The reason you need to log is because most people underestimate the amount of calories they're taking in. They don't think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you'll really see how much you're taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.
8.写减肥日志。
对于那些讨厌写日志，或者写几天就停下来的人来说，这一点听起来很难--但只要你形成习惯，它就真的没有那么痛苦。如果你用的是一个很简单的日志软件的话（而且还很有效的--看下一条），事情就更简单了。之所以要记日志，是因为大多数人低估了他们摄入的卡路里的量。他们不知道甜饮料和小零嘴之间的区别，但实际上它们差很多。把你吃的每种东西都写下来，你就会知道你到底吃了多少。记日志能让你更明白，从而进一步让你吃得更少、更健康。
9. Be accountable.
Perhaps the greatest motivator of all is allowing others to see your log. That's why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. Get a partner or a small group that monitors each other's logs, and you'll be very motivated to eat well and exercise.
9.让别人来监督你。
也许最大的动力，就是让别人看你的减肥日志。这也就是我用PeerTrainer这个软件的原因，虽然别的软件（像Fit Day，Spark People，Calorie Count等等）用着也不错。找几个减肥的伙伴，或者加入某个减肥小组，然后彼此互相监督，这样你会有更大的动力去吃得更合理、锻炼得更努力。
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5. Learn to eat until satiated.
Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You'll just keep cramming food into yourself until you've eaten too much. We've all felt the pain of being overstuffed. Don't allow that to happen - be mindful of your eating, and of your hunger.
5.吃到满足为止。
再说一次，吃东西的时候，留意一下你身体的感觉。你要是盲目地吃，很可能会吃得过多。你只是在不停地往嘴里填东西，直到你吃得胃胀。胃胀的痛苦我们都知道。不要只是为了吃而吃--吃的时候想想自己是在怎么吃，吃得有多饱了。
A good habit to build is to eat slowly ... and take pauses, so you can think about whether you're really still hungry ... and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated (when your hunger is satisfied, not when you're stuffed) and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.
要养成细嚼慢咽的习惯--吃一吃再停一停，这样你就能想一下是不是还觉得饿--同时多多地喝水。这样吃饭就能让你在觉得满足的时候，停止继续吃下去（这里是指当你饥饿感得到满足的时候，而不是当你吃到撑的时候），这样吃饭还能让你吃得更少但觉得满足。我知道这不是一件简单的事，但一旦你试着这样做了一到两周以后，你的饭量就会有一个很大的变化。
Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.
还有，在你第二次回去吃饭之前，停下来几分钟，喝点水，和别人说说话，或者去做点别的什么事情，比如把厨房清理一下--不管做什么都行。通常情况下，你会发现你不会再想继续吃饭了。这么一来，你就又少摄入了几百卡的热量。
6. Drink lots of water.
I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You'll still need to eat, but if you stay hydrated you'll get hungry less. Keep a bottle of water with you at all times.
6.多喝水。
上面提到过这一点，但是每天不停地喝水确实能让你吃得少些，因为水占据了你原来放食物的那部分位置。你还是得吃饭，但是如果你多喝水的话，你就不会经常觉得饿。所以，时刻在你身边放上一杯水。
7. Keep healthy options available.
A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you're hungry, you'll eat the unhealthy stuff much, much less.
7.保持良好的习惯。
有一个很不错的小技巧，就是把你柜子和冰箱里的不健康的零食什么的都清理掉。对，把它们扔掉。然后再做个健康的早餐、午餐、晚餐以及零食清单，最后去把它们都买回来。不管是在工作时还是别的任何时候，都把健康的食物带着。别让你的身边少了像水果、坚果这类健康的东西。如果你这样做了，然后饿的时候就吃，那你会少吃很多很多不健康的东西。
8. You gotta log.
This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop ... but it's really not that hard once you get used to it. And if you use a very easy log (and one that's accountable - see next item), it's even easier. The reason you need to log is because most people underestimate the amount of calories they're taking in. They don't think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you'll really see how much you're taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.
8.写减肥日志。
对于那些讨厌写日志，或者写几天就停下来的人来说，这一点听起来很难--但只要你形成习惯，它就真的没有那么痛苦。如果你用的是一个很简单的日志软件的话（而且还很有效的--看下一条），事情就更简单了。之所以要记日志，是因为大多数人低估了他们摄入的卡路里的量。他们不知道甜饮料和小零嘴之间的区别，但实际上它们差很多。把你吃的每种东西都写下来，你就会知道你到底吃了多少。记日志能让你更明白，从而进一步让你吃得更少、更健康。
9. Be accountable.
Perhaps the greatest motivator of all is allowing others to see your log. That's why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. Get a partner or a small group that monitors each other's logs, and you'll be very motivated to eat well and exercise.
9.让别人来监督你。
也许最大的动力，就是让别人看你的减肥日志。这也就是我用PeerTrainer这个软件的原因，虽然别的软件（像Fit Day，Spark People，Calorie Count等等）用着也不错。找几个减肥的伙伴，或者加入某个减肥小组，然后彼此互相监督，这样你会有更大的动力去吃得更合理、锻炼得更努力。
关键字:双语阅读
生词表:
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