吃出窈窕

Ｅｌｉｚａｂｅｔｈ　Ｆｉｓｃｈｅｒ

编者按：

减肥是每个女人都关心的话题，当然还有很多男性朋友对此也是热衷不已，看看健身房里就知道了。而“如何减肥”也名列网友搜索最多的话题之一。春节期间走亲访友，无非就是吃喝，而且都是高热量的食物，等到假期结束你回家站在健康称上时就会发现原先所做的努力都浪费了，这时很多人就会暗下决心，采取一些极端办法，比如绝食、过午不食等等来找回原先的身段，但毕竟健康是最重要的，下面我们就一起来看看如何让自己在重获美丽的同时又保持健康的方法吧！

So, youve finally hit your perfect weight. All those weeks of watching your diet, of going to the gym everyday, of turning down chocolates and ice cream, have paid off. You can fit into the dress you brought in a moment of optimism, your friends are all jealous, and you look great. But when you go to the scales a few days later, you can already see the dial creeping back up! Whats a girl to do?

那么你最终达到了你的完美体重。那些严格控制饮食、整天泡在健身房、拒绝巧克力和冰激凌的日子是值得的。你可以穿上那些你怀着侥幸心理（在你肥胖的时候购买很多当时穿不下的衣服，总想着等自己瘦的时候穿）而买的衣服，你的朋友们都非常嫉妒，你看起来棒极了。但是一段时间后你再站上健康称，你看见指针朝以前的位置移动！作为一个女孩，接下来你会怎么做？

The Biggest Enemy of Weight Loss

减肥的大敌

One of the problems is that when you lose weight quickly, your body starts to respond. Weight loss during a diet largely comes from your body burning off its fat to generate the energy you need to keep going. When that happens, your cells start to lay in fats in order to respond. As a result, if youve lost weight fast, youre likely to put it back on fast too. This is especially the case if youve been on a very specific diet, like Atkins or similar, where certain types of food have been eliminated or restricted from your meals entirely.

其中一个问题是，当你体重迅速减轻时，你的身体会开始做出回应。控制饮食减肥在很大程度上是由于你的身体通过燃烧脂肪来产生身体正常运行所需要的能量。这个过程一旦开始，你的细胞便开始储存脂肪以便做出回应。因此，如果你体重迅速下降，那么你也会迅速恢复原形。尤其是当你严重依赖特制食谱时，像著名的艾特金斯减肥食谱或者类似的东西，这种情况就更严重，在这些食谱中，一些特定的食物被排除在你的三餐外。

This is the reason, too, why its very important not to drop beneath a certain food intake – most experts recommend about 1300 calories as a very minimum – when dieting, or your body will drop into ‘starvation mode, conserving fat and instead burning through muscle, which is not only bad for your health but will slow down your weight loss. ‘Crash diets, which set very low food intake with no regard for nutrition, are an extremely bad idea, as is excluding certain elements – fats, carbohydrates, or whatever – from your diet entirely. Rapid weight loss and weight gain is known as ‘yo-yo dieting. and its bad both for your physical and psychological health.It weakens your immune system, can cause loss of muscle tone, and does very little for your appearance or weight in the long run.

这也是为什么要保持一定食物摄取量的原因——大部分专家都建议最低为1300卡路里——否则你的身体就会形成“饥饿模式”，保存脂肪并燃烧肌肉，这不仅仅对你的健康有害也会延缓你的减肥速度。“快速减肥膳食”制定非常少的食物摄取量，完全不考虑营养吸收，将一些营养元素像脂肪、碳水化合物等等完全排除在外，这是很不健康的做法。快速减肥和增肥就是所谓的“溜溜球膳食”，不利于你的生理和心理健康。它会降低你的免疫系统，减低肌肉弹性，从长远来看对改变你的外表和体重的效果也是微乎其微。

You should think carefully about the weight you want to aim for, and find a level that you feel comfortable with. There are no set ‘healthy or ‘unhealthy weights; every individual is different.The BMI (Body Mass Index), pushed by many as a ‘scientific measure of weight, is no such thing,but a largely arbitrary invention, and many doctors consider it dangerously weighted towards unhealthily low weights; in the USA, mortality rates for people classified ‘overweight by the BMI is ‘lower than for those considered ‘average weight, suggesting they have better health overall.

你必须要仔细研究你的目标体重，然后确定一个能让你接受和适应的数字。没有什么标准的“健康”或者“不健康”的体重，这要因人而异。BMI指数（身体质量指数）被很多人奉为“科学”的体重标准，但完全不是这么回事，在很大程度上这是一种主观的捏造，很多医生认为在其标准下的健康体重的人都偏瘦而且不健康。在美国，BMI所认为的 “超标”人群的死亡率要低于那些“平均体重”的人群，这说明前者的身体要更健康。

Theres no guarantee that you can keep the weight you lost from sneaking back on, of course, but there are some sensible tips you can follow. One of the first is that you shouldnt celebrate the end of a diet by binging on all the good foods you havent been allowed to eat! Instead, you should keep the amount of food you eat roughly the same, but diversify the types of food, gradually introducing a wider range back into your everyday meals.

当然，没有任何方法能够完全保证你可以保持瘦下去的体重而不会悄悄回复到原来的体重，但还是有一些科学合理的小窍门可以遵循。第一点就是你不能在减肥计划结束时大吃大喝，将节食时不允许吃的东西都吃个遍来庆祝减肥结束。相反，你还是要保持大致相同的食物量，但可以增加食物的种类，慢慢扩大每天的饮食种类。

Most of all, you cant maintain your new diet-induced weight just through food choices alone.Sport and exercise have to be part of your lifestyle. Perhaps you dont have time to go to the gym everyday, but a few simple changes can make a big difference. Walking or bicycling instead of taking the car or the bus is a good start, so are regular dancing or yoga classes, if you find traditional exercise boring. Doing exercise as part of an organized group, whether its a formal class or simply a gaggle of friends, is a nice way to structure it. If your time is pressed, remember its just as effective to exercise in short bursts, several times a day, as to do it all in one go; learn some simple exercises to do at home.

最重要的是，你不能在仅仅依靠食物的选择来保持你节食减肥后的体重。运动和健身必须是你生活的一部分。可能你没有时间每天去健身房，但是一点点的改变就可以起到很大的效果。不再坐车或者乘公交，而改成步行或者骑自行车，这是一个好的开始，如果你觉得传统的锻炼方式很枯燥，那么可以定期去跳舞或者练习瑜伽。锻炼时最好要加入一个有组织的小组，它可以是正式课程，也可以是几个朋友组成的简单小团队，这是一个绝佳的办法来帮助你锻炼。如果你时间有限，记着，一天之内多做几次简短的运动和一次性做剧烈的运动是一样有效的；也可以学着在家做一些简单的锻炼。

Psychological factors are very important in keeping weight off as well. It doesnt matter how much you starve yourself unless you can help change your underlying attitude towards food as well, otherwise any kind of stress or emotional trauma can drive you back to binge eating. People often eat sweet, unhealthy things because they remind them of childhood days, and so they resort to them when adult life is too hard to cope with. Others have a love-hate relationship with food, which becomes a taboo object when dieting, and then find themselves breaking that taboo and gorging themselves. Remember that food isnt your enemy; its a great pleasure in moderation and you should always be trying to enjoy your meals even when youre dieting. If you know you are prone to binging, try not to keep chocolate or sweets in the house. Fruit is a good substitute for candy if you have a sweet tooth that just has to be satisfied.

减肥时心理作用也很重要。这和你怎么使自己挨饿无关，除非你从根本上改变自己对食物的态度，否则任何压力或者情绪创伤都可能导致你又开始大吃大喝。人们喜欢吃甜食和垃圾食品是因为这会让他们回想起童年时光，因此当成人生活太过艰辛而无力应对时他们就会寄希望于这些来寻求安慰。还有一些人对食物是爱恨交加，在节食时避之唯恐不及，可不久后就控制不住自己，暴饮暴食起来。记着，食物不是你的敌人，饮食有度就会是一种享受，而且在你节食时你要学会享受你的每一餐。如果你发现自己有大吃大喝的倾向时，不要在家里放置巧克力和甜点。水果是甜食的绝佳替代品，如果你喜欢吃甜食，它肯定能够满足你。

Steady, regulated meals are very important, especially if you reduced your normal number of meals while dieting – not a good idea to begin with! Establishing a routine around food helps you regulate what you eat, and lets your body know when it should be hungry. You should be trying to eat at roughly the same time every day, and to avoid eating, except for very light snacks such as pieces of fruit, outside of those times. The Chinese habit of early suppers and then late midnight snacking isnt a good one, although late meals themselves can be ok with the right routine.

稳定、规律的饮食很重要，尤其是你在节食期间减少了用餐次数——不是个好的开始！形成一个规律的进食量有助于控制你的饮食，也会让你的身体适时地产生饥饿感。你应该试着每天在同一时间进食，其它时间就不要吃东西，除非一些小点心，像水果之类的东西。中国人早饭吃得早，夜间还要吃夜宵，这并非健康的饮食习惯，但如果形成规律，晚饭吃得比较晚也无妨。

Changing your diet should be about changing your lifestyle, not just adopting new eating habits for a few weeks or months. With these tips in mind, we hope you can keep yourself healthy, steady, and slim!

改变你的饮食也就是改变你的生活方式，不要仅仅是选择一种新的饮食习惯，却只维持了几个星期或者几个月。记着这些小建议，我们希望你能够保持健康、规律的生活还有苗条的身段！

Delicious Diet Recipes

美味节食菜单

All of these taste great, and keep meal times enjoyable, but are also low in calories, fats, and sugars. Enjoy!

这些味道都很棒，也能够让你愉快地进餐，并且还是低热量、低脂肪、低糖。尽情享受吧！

Mushroom and Cheese Frittata (180 calories per serving, serves 4)

蘑菇奶酪煎蛋饼（每人180卡路里，4人餐）

6 egg whites

六个蛋清

3 whole eggs

三个鸡蛋

2 tablespoons milk

两大勺牛奶

1/4 teaspoons salt

四分之一小勺糖

1/4 teaspoons freshly cracked black pepper

四分之一小勺新鲜粗黑胡椒

nonstick cooking spray

不粘锅食用喷雾剂

8 oz mushrooms, sliced

8盎司蘑菇，切成薄片

1/2 small onion, chopped

二分之一洋葱，切成块

1 medium zucchini, sliced into rounds

一个中等大小的美洲南瓜，切成圆片

2 oz cheese, grated

两盎司奶酪，碾碎

3 teaspoons parmesan, grated

一小勺芝士粉，碾碎

1 teaspoons chopped fresh thyme

一小勺新鲜百里香

Preheat the broiler.

将烘烤机预热。

Whisk egg whites, eggs, milk, salt, and pepper in a mixing bowl until well blended.

将蛋白、鸡蛋、牛奶、盐还有胡椒在碗里使劲搅拌，直到充分混合在一起。

Heat a 9 inch nonstick oven-proof skillet over medium heat. Spray with cooking spray and add the mushrooms and onions; saute until softened and juices evaporate. Add the zucchini and saute until tender, about 5 minutes, stirring well. Decrease heat to medium low. Pour the egg mixture over the mushroom and zucchini mixture. Sprinkle with the cheeses and thyme. Cover and cook until the frittata is almost set but the top is still runny. Place the skillet, uncovered, under the broiler and cook until golden brown on top, about a minute or two. Remove from oven, then loosen from skillet with a spatula and slice it onto a plate. Cut into 4 wedges and serve.

用中火将9英尺大小的耐热小煎锅预热。喷上烹饪雾，放入蘑菇和洋葱；不停翻炒，直到它们变软，有汁液流出。再加上美洲南瓜，翻炒直至变软，大约5分钟左右，然后搅拌好。将火量关小。然后将搅拌好的鸡蛋汁倒在蘑菇和南瓜上。撒上奶酪和百里香。盖上锅盖，焖煮直至煎饼成型，但表层还是液体状。揭开锅盖，将煎锅放在烘烤机上，直到煎饼上层变成棕黄色，大概一到两分钟时间。然后将锅拿下，用抹刀将煎饼取出，切成四份放在盘子里，分给大家。

Apple and Spinach Salad (60 calories per serving, serves 4)

苹果菠菜沙拉（每人60卡路里，4人份）

2 tablespoons fresh lime juice

两大勺新鲜酸橙汁

2 tablespoons fresh orange juice

两大勺新鲜橘汁

2 teaspoons mustard

两小勺芥末

2 teaspoons honey

两小勺蜂蜜

1/4 teaspoons salt

四分之一小勺盐

freshly ground black pepper to taste

黑胡椒粉，供食用者随意添加

1/2 cup thinly sliced red onion

二分之一杯红洋葱片

8 cups fresh baby spinach (about 8 ounces)

八杯新鲜菠菜（大概8盎司）

1 large apple, cored and thinly sliced

一个大苹果，去核、切成片

1/4 cup (1 ounce) crumbled blue cheese

四分之一杯（一盎司）蓝纹奶酪，磨成粉状

Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.

将果汁、芥末、蜂蜜、盐还有黑胡椒放进一个小碗搅拌。将洋葱还有菠菜放进一个大碗。撒上调料使劲搅拌。最后在上面加上蓝纹奶酪。

Pumpkin Soup (104 calories per serving, serves 6)

南瓜汤（每人104卡路里，6人份）

2 tablespoons olive oil

两大勺橄榄油

2 medium onions, sliced

一个中等大的洋葱，切成片

2 medium carrots, cut into 1/4-inch-thick slices

两个中等大小的胡萝卜，切成四分之一英尺厚长条

1 tablespoon finely chopped peeled fresh ginger root

一大勺鲜姜，去皮、切碎

3 cups water

三杯水

1-3/4 cups nonfat chicken broth

一杯或者四分之三杯脱脂鸡肉汤

2 cups canned pumpkin

两杯罐装南瓜

Pinch nutmeg

微量豆蔻

1/2 cup light sour cream

半杯清淡的酸奶油

Heat olive oil in a stockpot over medium heat until hot, but not smoking. Add onions, carrots, and ginger; cook until golden, stirring constantly. Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

将橄榄油放进汤锅，用中火加热，但不要有油烟。放入洋葱、胡萝卜还有鲜姜，加热直至变成金黄色，不停搅拌。再加入水、鸡汤、南瓜还有豆蔻搅拌。将火调小，炖5分钟左右，不时搅拌。然后将锅从火上拿开。

Pure soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pured soup into a soup tureen or back into stock pot. Season with salt and pepper if desired. Serve each bowl of soup with a dollop of sour cream, and sprinkle with additional nutmeg to garnish.

将汤倒入搅拌机中过滤，要注意每次只能过滤一小部分。每次搅拌机容量不能超过二分之一。然后将过滤的汤倒进汤碗或者倒回汤锅中。如果喜欢的话可以加上盐还有胡椒调味。每个汤碗里都加上一块酸奶油，再撒上少许豆蔻做点缀。

Tips

Six Good Tips for Losing Weight

6个减肥要点

＊每天运动30到60分钟；

＊每天三餐要吃得健康，尤其是早餐；

＊多吃水果和蔬菜；

＊经常衡量体重；

＊不要在家里放方便的即食食品；

＊组织家庭活动。

A List of Fruits and Vegetables For Losing Weight

减肥水果和蔬菜排行榜

紫菜

芝麻

香蕉

苹果

红豆

木瓜

西瓜

竹笋

西柚

魔芋

菠菜

西芹

花生

奇异果

菠萝

鸡蛋

陈皮

西红柿

Six Sports for Girls

六项适合女生的运动

滑冰 脂肪燃烧值：420卡/小时；

自行车 脂肪燃烧值：240卡/小时；

慢跑/散步脂肪燃烧值：慢跑：420卡/小时，散步：240卡/小时；

高尔夫脂肪燃烧值：约270卡/小时；

骑马脂肪燃烧值：240卡/小时；

排球脂肪燃烧值：180卡/小时。

Notes

1. lay in

To store for future use。意为“贮存、储备以备将来之用”。

例句：Peter is laying in good red wine for his wedding party.

彼得正为他的婚礼储备红葡萄酒。

2. food intake

意为“食物摄取量”。

3. immune system

意为“免疫系统”。

4. no such thing

意为“没有的事、完全不对”。

例句：There is no such thing as something for nothing!

天下是没有不劳而获这回事的!

5. in one go

意为“一口气、一下子”。

例句：He can eat four hamburgers and a fried chicken leg in one go.

他一口气可以吃4个汉堡包和一个炸鸡腿。

6. resort to

意为“诉诸于、采取、求助于”。

例句：Many people resort to the beaches when it gets too hot.

天热时，很多人到海滨去。

They had to resort to various devices for raising money.

他们采取各种不同的方法募款。

7. love-hate relationship

意为“爱恨交加的关系”。

8. prone to

意为“倾向于……、易受到……、有……倾向”。

例句：Children in poor health are very prone to colds in winter.

体弱的孩子在冬天易患感冒。

9. have a sweet tooth

即A fondness or craving for sweets。千万别以为这个词组的意思是“我有颗甜牙”或“我有颗吃甜东西就倒的牙”，它的真正意思是“爱吃甜食”。

例句：He has a sweet tooth and often spends money on chocolates and cakes.

他喜欢吃甜食，常花钱买巧克力和糕点吃。

Links

1. Atkins Diet艾特金斯减肥食谱

也就是低碳水化合物饮食法。Atkins是一个人名，叫做艾特金斯，是低碳水化合物饮食法的主要倡导人之一，所以以他的名字命名。另类理论“艾特金斯食谱”认为，肉类等高脂肪食品并不是肥胖元凶，真正的罪魁祸首是碳水化合物。所以想要减肥尽可以享用高脂肪食品，但对碳水化合物则定要拒之门外。低碳水化合物饮食法的原理是这样的：通过控制碳水化合物的摄入以抑制胰岛素的分泌来达到减肥的目的。（胰岛素是促进脂肪合成的激素）这样的饮食法提倡更多地摄入蛋白质和脂肪，较少地摄入碳水化合物。不过医学已经证明长期过少的摄入碳水化合物对身体有害。所以还是要适量地摄入碳水化合物以满足身体的需要。

2. Yo-yo Effect溜溜球效应

最传统的减肥方法是以吃很少的食物甚至是不吃食物来减肥，所以身体没有足够的热量来应付基本生理机能所需要的能量。身体为了保持足够能量来应付所需，体内会自动地降低基础代谢率，并且会保存脂肪，先消耗瘦肌肉来供给基本生理机能。而热量的代谢主要是由瘦肌肉来消耗，所以瘦肌肉的减少会使得基础代谢率越来越低。相对地，由于瘦肌肉的减少，使脂肪所占比例越来越高，形成恶性循环，这就是所谓的“溜溜球效应”。所以常听说有人节食好几次却越减越肥，基础代谢率降低就是问题所在。除此之外，长时间的饮食不均衡，容易造成健康上的损害，并且在中断节食后，体重很容易又回升。

3. Body Mass Index身体质量指数

BMI指数即身体质量指数，简称体质指数，英文为Body Mass Index，简称BMI，是用体重公斤数除以身高米数平方得出的数字，是目前国际上常用的衡量人体胖瘦程度以及是否健康的一个标准。主要用于统计用途。而这个概念是由19世纪中期的比利时通才凯特勒最先提出。

BMI值原来的设计是一个用于公众健康研究的统计工具。当我们需要知道肥胖是否是某一疾病的致病原因时，我们可以把病人的身高及体重换算成BMI值，再找出其数值及病发率是否有线性关联。不过，随着科技进步，现时BMI值只是一个参考值。要真正衡量病人是否肥胖，还需要利用微电力以推断病者的脂肪厚度。因此，BMI的角色也慢慢改变，从医学上的用途，变为一般大众的纤体指标。

由于BMI没有把一个人的脂肪比例计算在内，所以一个BMI指数超重的人，实际上可能并非肥胖。