Don

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Overdid it， and think it might happen again？ One of the biggest mistakes I see is people taking exercise immediately1 and then trying to“undo the damage” too fast. Here， we have better ways to do with it.

吃多了，担心会再吃多？我发现人们最大的错误就是立刻运动起来，试图迅速“弥补大吃大喝带来的伤害”。为此，我们提出了更好地解决方案。

1. Mistake One： Weighing yourself 错误一：称体重

You know that your weight can change from day to day—two pounds from water weight alone is quite normal. So if you ate too much last night， especially salty foods that can make you drink much water， you will put on much weight next morning. Dont subject yourself to unnecessary anger！Dont focus on the numbers on the scale instead of having a healthy day. （If you wait 48 hours to stand on the scale， your temporary2 water weight may disappear by then.）

要知道，人的体重每天都会变化的——光喝水就能增加2磅体重，这是十分正常的情况。所以如果你昨天晚上吃得太多，尤其是吃了太咸的东西导致大量饮水，第二天早上你的体重便会增加。别让自己陷入不必要的焦虑！不要把注意力放在秤的数字上，不如想想如何健康度过每一天。（过48小时后再称称看，你会发现，那些暂时囤积的水的重量已经消失了。）

2. Mistake Two： Skipping3 breakfast 错误二：不吃早餐

Still not hungry？ Dont skip breakfast—if you do， Im sure youll have a bigger lunch or dinner than you want. A lot of studies show that people who eat breakfast weigh less and eat healthier than people who skip it. If the thought of a big morning meal makes you uneasy， have a little fruit， a piece of bread with a light coating of peanut butter， or a small bowl of oat4 meal and berries.

还不饿？那也不能不吃早饭。如果不吃，我保证你在午餐或晚餐时会吃得比你想吃的还多。大量研究表明与不吃早餐的人相比，按时吃早餐的人体重较轻，且饮食更健康。如果早上吃太多会觉得不舒服，那就吃点水果，一片涂了花生酱的面包，或一小碗燕麦和浆果。

3. Mistake Three： Going crazy at the gym 错误三：在健身房疯狂运动

If your daily exercise is 20 minutes workout on the running machine， dont do any high-strength sports for burning up fat. Jumping into an intense5 workout can raise your risk of getting injured. But dont be lazy either. A fast walk can help with digestion6 and reduce the belly7.

如果你平时只是在跑步机上运动20分钟，那就千万不要为了燃烧脂肪而去进行高强度的运动。突然进行剧烈运动很有可能会让你受伤。但也别偷懒，快走可以帮助消化，还能减小肚子。

4. Mistake Four： Skimping on sleep 错误四：少睡觉

A new Columbia University study found that people are more likely to eat junk food， like pizza， cake， and cheeseburgers， on four hours of sleep than they are on eight hours. Why？ Possibly because your brain wants a quick energy boost8 from these foods. Dont fall for it. Get a good sleep that night after you overeat and avoid getting in a bad eating cycle.

哥伦比亚大学新的研究表明，和那些每天睡眠8小时的人相比，那些只睡4小时的更喜欢吃垃圾食品，比如披萨、蛋糕、芝士汉堡等。为什么呢？有可能是因为你的大脑希望能够快速地摄取能量。千万别上当。如果你吃多了，就好好地睡一觉，补充睡眠，防止陷入恶性的饮食循环。

5. Mistake Five： Saying “Ill never eat... again.” 错误五：说“我再也不吃……了。”

One of the worst things after a day of overeating is to make any absolute food promises. Getting rid of starchy9 food （or fried food， or sweets） may last for a few days or even a few weeks， but a study shows that the best weight-loss plans allow for such food. Dont make any quick decisions！The best thing you can do is just get back to your usual eating menu.

大吃大喝一天之后最怕的就是说出任何绝对的保证。也许，你可以坚持几天甚至几个星期不碰任何淀粉类食物（或油炸食品、甜食等），但研究表明最好的减肥计划会考虑摄入这类食物。所以千万别轻易下决定！最好的方法就是回归到你正常的饮食规律上来。endprint