饮食减肥法：改善三餐饮食懒人也能瘦_BEC初级作文

饮食减肥法：改善三餐饮食懒人也能瘦

这不难吧。你要做的主要的事情就是添加蛋白质——专家都非常认同要增加饱腹感，而且尽可能在上午的中间时段不要吃零食——还有水果和蔬菜。两个荷包蛋加一点菠菜就非常完美了。没时间/没钱吃这些？即使一个苹果配上一勺果仁奶油也比吃谷类要好——尤其是因为绿苹果里不易消化的成分可以有减肥功效。

Rethink drinks.

再想一想喝什么。

If you make only one change to your diet, cutting out calories from fizzy drinks is the easiest. Swap them for sparkling water with lemon or lime: there’s some evidence that they blunt the insulin spike that usually happens after a big meal, meaning you’re less predisposed to store food as fat.

如果你只想从一个方面改变你的饮食，不喝高卡路里的汽水最容易不过了。用柠檬或者青柠的苏打水代替吧：有一些证据显示吃完大餐后，它们会让胰岛素升高，意味着你较不容易储存食物堆积脂肪。

Use if-then planning

使用假设计划

Any plan that relies on having a stack of broccoli-loaded Tupperware on hand at all times is doomed to failure. Instead, use if-then planning and work out your worst-case dietary backup plans right now. Good examples would be: “If I miss breakfast, then I’ll grab a bag of beef jerky and an apple, not a croissant.” There’s mounting evidence that having pre-programmed behaviours can keep you on track when you’re at your weakest.