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“不健身星人”减肥指南

火星翻译

2016-05-25

导读：没时间健身，又想减肥，真是愁得不要不要的。小伙伴们别捉急，小译为你来支招~1Eating habits饮食习

没时间健身，又想减肥，真是愁得不要不要的。小伙伴们别捉急，小译为你来支招~

Eating habits

饮食习惯

If you want to lose weight quickly but healthily without exercise, drop the following:

• Rice

• Sugar

• Potatoes

• All wheat in all forms

• Corn

如果你想不运动，却又想快速而健康地减肥，那么远离以下这些食物：

• 米饭

• 糖类

• 土豆

• 各种类型的全麦食品

• 谷物

Don't be afraid of fats.

不要害怕脂肪。

Animal fats (in whole milk, butter and meat) and coconut oil are incredibly satiating and will give you better energy than sugar. The thinking that fats are the culprit in heart disease and obesity has been debunked. Inflammation (with a strong nod toward genetics, and possibly even epigenetics) is the cause of heart disease.

全脂牛奶、黄油和肉类中所含有的动物脂肪以及椰子油能够令人获得一种难以置信的饱腹感，而且比起糖分，动物脂肪所带来的能量对身体更好。认为“油脂是造成心脏病和过度肥胖的罪魁祸首”这一想法也已经被证明并不属实。炎症才是引起心脏病的原因（和基因有很大的关系，甚至可能和表观遗传学有关）。

Eat vegetables.

多吃蔬菜。

Wrap your sandwiches in large Romaine leaves. Roast cauliflower, broccoli, beets, parsnips (not all together...or all together, if that's your jam, but maybe leave the beets separate). Eat huge salads of leafy greens with hard-boiled eggs and nuts and strips of meat or fish on top. Shop for your produce daily or every other day so it's nice and fresh and tastes good. When you are hungry, eat vegetables more than anything. Fruits very selectively.

用莴苣叶卷三明治吃。把花椰菜、西兰花、甜菜、防风草烤着吃（并不是要把所有的蔬菜都放在一起烤，如果做成酱的话倒是可以都放在一起，但可能需要把甜菜单独留出来）。你还可以选择吃一大份绿叶蔬菜沙拉，上面放上煮鸡蛋、坚果以及肉丝或鱼肉。每天或者隔天就去买你需要的东西，这样才能保证菜品又好又新鲜，吃起来味道也好。在你饿的时候，尽量多吃蔬菜而非其他食物。吃水果时要非常“挑剔”。

Consider a "fast" window.

制定一个“节食”计划。

Note: I am not advocating not eating when you feel genuine hunger! Also, ignore this if you have any history of disordered eating. But I feel optimal if I stop eating by 7:00 at night. I resume eating around 11am or when I feel hungry. As you get leaner that doesn't feel in any way like deprivation, but narrow that window to what is comfortable as you start. You could start by stopping your eating at 8pm and not eating til 9. Most of that time will be spent asleep. This is called "intermittent fasting" and it can be useful. Again, don't abuse that and if you are hungry, for the love of god, eat. The quickest way to go off track is to feel deprived.

注意：我并不提倡，在真地感觉非常饥饿时不吃东西。如果你曾经有饮食失调的情况的话，请忽略这一建议。但对我而言，如果在晚上7点之后就停止进食，我会感觉很不错。我会在早上11点左右或者有饥饿感时恢复进食。当你变得越来越瘦，你并不会感觉自己进食的权利遭到了剥夺，但刚开始时，将“节食”计划调整到一个自己舒服的程度。你可以在晚上8点停止进食，一直持续到第二天早上9点，这期间大部分的时间我们都在睡觉，我们把这叫做“间歇性禁食”，而且这种方法是有用的。再次强调，如果你很饿的话，就不要滥用此条建议了，看在上帝的份还是吃吧。半途而废最快的方式就是让你觉得自己被剥夺了饮食的权利。

Sleep enough.

充足睡眠。

Also extremely important: sleep enough. Not sleeping and being very stressed will completely block weight loss. That's because cortisol floods you, adrenaline levels rise, and your body—as it was programmed to do from back in the day when stress meant "holy shit, lions!"—will begin to "hold" calories (store fat), entering into starvation mode. Good sleep (very dark room, no light) and some form of stress management (even just 20 minutes of exercise? I know you can find that?) are vital or all your great eating may be for naught.

此外，非常重要的一点：保证足够的睡眠。不睡觉或者压力过大都是减肥的极大阻碍。因为这会导致皮质醇分泌过多，肾上腺素水平升高。你的身体本来应该将一整天存储的卡路里消耗掉，但当你压力爆棚时，身体反倒会开始“保存”卡路里(储存脂肪)，进入到饥饿状态。良好的睡眠（在黑暗的房间里，没有灯光）以及一些缓解压力的方式（就算是仅仅20 分钟的运动也可以，我相信你们可以找到合适的方式）都是非常关键的，否则你所有的饮食习惯都是无用功。

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火星翻译火星翻译（MarsTranslation），隶属深圳火星语盟科技股份有限公司（证券代码：874408）旗下基于人工智能技术创新的语言服务领军品牌，汇集全球 30000+ 母语认证译员，致力于为全球行业大客户提供多语言本地化解决方案。

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