I've been checking out the recent iVillage challenge about small changes that can make a big difference in your weight loss effort. We all have to fight the urge to do "all or nothing" when it comes to losing weight.
What I LOVE about the iVillage community is the interest and support that keeps people connected. A must-have when it comes to weight management. Here are some of the top changes YOU have found helpful, and I'd like to "weigh in" on those! Let me know more of what you're doing!
CHOOSE LOW-FAT DAIRY PRODUCTS.
Switching from full fat to reduced/low fat products can save hundreds of calories each day, without much of a change in taste. It's not necessary to select fat free dairy - many people don't like the taste or texture of the foods. When it comes to dairy foods, it's not all or nothing - think low fat milk, cheese, and yogurt!
BUY PRE-CUT FRUITS/VEGGIES/SALADS
A BIG reason many of us don't get enough fruits and veggies is lack of convenience. While a little more expensive, it's often worth the convenience to pull out some carrot sticks from the fridge, or some cut-up melon. A bagged salad is ready-to-use, with a little waste and a lot of variety.
SELECT WHOLE GRAINS
The extra fiber in whole grains - from rice to pasta to breads and cereals - helps to keep you more content and full on a smaller serving (and a major calorie saver!). Look for a combo of fiber rich/low calorie products - like the 100 calorie english muffins with 8 grams of fiber (that's a third of your daily requirement!). Aim for 25 grams of fiber a day.
SIT DOWN WHEN YOU EAT
Walking around, and doing other things when you eat is a major cause of mindless overeating. When you make it a point to sit down - even when you're not at home in your kitchen - before you eat, you're more aware of what you're eating, and will often stop and think before you eat.
READ FOOD LABELS
While it seems the package labels are like reading an encyclopedia, there's a two-step process that will help you save hundreds of calories:
- Step 1: check out the calories per serving.
- Step 2: check out the serving size. Don't be fooled by something that looks like it's a serving for one; it's often 2-4 servings so the "calories per serving" can appear low!
There are dozens of other great ideas. Check out the message board for more!
译文:
生活中的小改变，让你轻松减肥！
最近我在iVillage challenge网站上看到了，生活中的小改变如何让你的减肥事业截然不同。每当我们要减肥的时候，我们总是不得已得克制自己去“选择一切或放弃一切”。
iVillage是个有趣的论坛，它让人们相互联系，这正是我喜欢它的原因。要保持体重，绝对缺不了它。一下是一些你会发现很有用的改变，我愿意试试这些改变。让我知道你做到了哪些呢？
1.选择低脂的乳制品
从吃高脂食物到改吃中脂或低脂食物可以让你每天少摄入几百卡路里，同时你也不用改变自己的口味。我们无需选择那些完全没有脂肪的乳制品，有许多人并不喜欢它的口味和口感。所以就选择乳制品来说，你不需要‘选择所有或放弃一切’。想想看那些低脂的牛奶，之士和酸奶吧！
2.买一些事先切好的水果，蔬菜，沙拉
许多人不吃水果或蔬菜的原因是不够方便。想想看，能从冰箱里找出些萝卜条，或切好的瓜，这会多么方便，即使有点贵，这也值了。买一包拆开即食的沙拉，只要稍微多花一点点钱，就能让饮食丰富多彩。
3.选择全谷类食品
在米饭，匹萨，面包和谷物里的全麦物质含有更多的纤维，你只要吃一小份就能感到饱腹，更重要的是卡路里较少。我们应尽量食用高纤维低卡路里的食物，比如100卡路里的英式小松饼，就含有8克纤维，就我们每天应摄入25克纤维来说，这已足以提供我们近三分之一的量。
4.坐下吃饭
一边走动一边吃饭，或在吃饭时做着其它事情，是让我们不经意间过量饮食的主要原因。即使你不是在自家的厨房里吃饭，你也要注意在吃饭前要坐下，这样你才能意识到你在吃什么，这样你在进食之前才会停下来仔细想想。
5.读一下食品标签
读食品包装上的标签有时就像在读百科全书一样。一下有两个简单的步骤能帮你减少几百卡路里：
第一步：查看一下每一份食物的卡路里量
第二步：查看一下每一份食物的大小。不要总愚蠢的认为看上去是一份的食物就是一人份的，有时可能是给二到四个人吃的，这样每一份中的卡路里就会相对低一些。
到我的留言板上来踩踩吧，那儿还有十几种更妙的方法。