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大吃大喝后不要做的5件事
Overdid it , and think it might happen again? Before you start feeling guilty, know that taking a too-strict approach after a binge will most certainly backfire. One of the biggest mistakes I see ispeople beating themselves up and then trying to "undo the damage" too fast. Here, the habits guilt-trippers get trapped in, and better ways to get on track。
吃多了，擔(dān)心會(huì)再吃多?在你有負(fù)罪感之前，還是了解一下大吃大喝后哪些過(guò)分嚴(yán)格的控制行為可不可取，這些只不過(guò)是事后諸葛亮，毫無(wú)用處。我發(fā)現(xiàn)人們最大的錯(cuò)誤就是立即運(yùn)動(dòng)起來(lái)，試圖迅速?gòu)浹a(bǔ)大吃大喝帶來(lái)的“傷害”。下面是一些有負(fù)罪感的吃貨們經(jīng)常做的事情，我們?yōu)榇颂岢隽烁玫亟鉀Q方案。
1. Mistake: Skipping breakfast
錯(cuò)誤一：不吃早餐
Still stuffed? Don’t blow off breakfast—if you do, I can pretty much guarantee you’ll have a bigger lunch or dinner than you want. Ample research shows 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 queasy, have a little fruit and cottage cheese, a piece of toast with a light coating of peanut butter, or a small bowl of oatmeal and berries。
還不餓?那也不能不吃早飯。如果不吃，我保證你在午餐或晚餐時(shí)會(huì)吃的更多，大量研究表明比起不吃早餐的人來(lái)，按時(shí)吃早餐的人體重較輕，且飲食更健康。如果早上吃太多會(huì)覺(jué)得不舒服，那就吃點(diǎn)水果，一些白軟干酪，一片涂了花生醬的烤土司，或一小碗漿果燕麥。
2. Mistake: Skimping on sleep
錯(cuò)誤二：少睡覺(jué)
A new Columbia University study found that people are more likely to crave junky food, like pepperoni pizza, cake, and cheeseburgers, on four hours of sleep than they are on eight hours. Why? Possibly because your brain craves a quick energy boost from these foods to help it fire on all cylinders. Don't cave in. Get a good night’s snooze the night of and after you overeat, to avoid getting in a bad eating cycle。
哥倫比亞大學(xué)新的研究表明，和那些每天睡眠8小時(shí)的人相比，那些只睡4小時(shí)的更喜歡吃垃圾食品，比如意式辣腸披薩，蛋糕，芝士漢堡等。為什么呢?有可能是因?yàn)槟愕拇竽X希望能夠快速的攝取能量。千萬(wàn)別上當(dāng)。如果你吃多了，就好好地睡一覺(jué)，補(bǔ)充睡眠，防止陷入惡性的飲食循環(huán)。
3. Mistake: Saying "I'll Never Eat ____ Again"
錯(cuò)誤三：說(shuō)“我再也不吃____了”
One of the worst things after a day of less-than-ideal eating is to make any absolute food promises. Swearing off carbs (or fried food, or sweets) may last for a few days or even a few weeks, but research shows that the best weight-loss plans allow for some indulgence in moderation. Don’t make any quick decisions or resolutions! The best thing you can do is just get back to your usual eating M.O。
亂吃一天之后最怕的就是胡亂說(shuō)出某些保證。也許，你可以堅(jiān)持幾天(甚至幾個(gè)星期)不碰任何淀粉類(lèi)食物(或油炸食品，甜食等)，但研究表明最好的減肥計(jì)劃是要攝入這些食品的。所以千萬(wàn)別輕易下決定!最好的方法就是回歸到你正常飲食規(guī)律中來(lái)。
4. Mistake: Going crazy at the gym
錯(cuò)誤四：在健身房瘋狂運(yùn)動(dòng)
If your usual workout routine is 20 minutes on the elliptical, don't sign up for back-to-back Spinning, Zumba, and Ultimate Abs in an effort to torch off every last crumb. Jumping into a too-intense workout can raise your risk of getting injured. But don't loaf around either: A brisk walk can help with digestion and soothe that bloated belly feeling。
如果你平時(shí)只是在橢圓機(jī)上運(yùn)動(dòng)20分鐘，那就千萬(wàn)不要為了燃燒脂肪而去參加諸如動(dòng)感單車(chē)、尊巴舞，或終極腹肌訓(xùn)練這種高強(qiáng)度的運(yùn)動(dòng)。突然增大運(yùn)動(dòng)強(qiáng)度很有可能會(huì)讓你受傷。但也別偷懶，快走可以幫助消化，還能減小吃脹的大肚子。
5. Mistake: Weighing yourself
錯(cuò)誤五：稱(chēng)體重
You know that your weight can fluctuate a lot from day to day—two pounds from water weight alone is totally normal. So if you ate too much last night, especially salty foods that can cause water retention, your scale will reflect it the next morning. Don’t subject yourself to unnecessary angst! Steer clear of the scale and focus on having a healthy day instead. (If you wait 48 hours to hop on the scale, your temporary water weight may well disappear by then。)
要知道，人的體重每天變化是十分反復(fù)的——光喝水就能增加2磅體重，這是十分正常的情況。所以如果你昨天晚上吃的太多，尤其是吃了太咸的東西導(dǎo)致大量飲水，第二天早上你的體重便會(huì)增加。別讓自己陷入不必要的焦慮!不要把注意力放在秤的數(shù)字上，不如想想如何健康度過(guò)每一天。(過(guò)48小時(shí)后再稱(chēng)稱(chēng)看，你會(huì)發(fā)現(xiàn)，那些暫時(shí)囤積的水的重量已經(jīng)消失了。)
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