十个贴士让减肥变得更快更容易（双语）

　　10 Weight Loss Tips to Make Things Easier and Faster

　　十个贴士让减肥变得更快更容易

　　#1.Eat a high-protein breakfast.

　　Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day .

　　吃高蛋白早餐。有研究已经表明吃一顿高蛋白的早餐可以减少一天内对食物的渴望以及卡路里的摄入量。

　　#2.Avoid sugary drinks and fruit juice.

　　These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

　　远离含糖饮料和果汁。这些是让你的身体最增肥的东西，并且远离它们会帮助你减肥。

　　#3.Drink water a half hour before meals.

　　One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .

　　在饭前半小时喝水。有一项研究表明饭前半小时喝水能在三个月减重百分之四十四。

　　#4.Choose weight loss-friendly foods .

　　Certain foods are very useful for losing fat like brocolli and other vegetables.

　　选择减肥友好食物。有些食物对减肥很有帮助，比如西兰花和其他蔬菜。

　　#5.Eat soluble fiber.

　　Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.

　　研究表明可溶性纤维也许可以减掉脂肪，尤其是腹部区域的。像葡甘露聚糖这样的纤维补充剂也能产生帮助。

　　#6.Drink coffee or tea.

　　If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.

　　喝咖啡。如果你是一个喜欢喝咖啡或茶的人，那么你就敞开了喝因为咖啡因可以促进你的新陈代谢，可以提高百分之三到百分之十一。

　　#7.Eat mostly whole, unprocessed foods.

　　Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

　　吃尽量纯一点未加工的食物。把你的饮食尽可能建立在全食食品的基础上。它们更健康，更饱腹并且更不可能造成你饮食过度。

　　#8.Eat your food slowly.

　　Fast eaters gain more weight . Eating slowly makes you feel more full and boosts weight-reducing hormones .

　　慢慢地吃。吃的快的人会增加更多体重。吃的慢会让你觉得更饱而且促进你的减肥荷尔蒙。

　　#9.Weight yourself everyday

　　Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.

　　每天都要上称。研究表明每天给自己称重的人会更容易减肥并且会长时间不反弹。

　　#10.Get a good night's sleep, every night.

　　Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

　　每晚都睡个好觉。质量差的睡眠是增肥的最强风险因素之一，所以好好睡个觉是很重要的。