你肯定了解飽和脂肪和精制糖會導(dǎo)致肥胖。不良的飲食習(xí)慣加上久坐不動的生活方式是導(dǎo)致體重增加的主要原因，還會增加你患糖尿病、癌癥和心臟病等疾病的風(fēng)險。
但你知道嗎？你可能會因?yàn)闊o意中的一些行為而增重。事實(shí)證明，有很多習(xí)慣表面上看起來無大礙，但實(shí)際上卻偷偷地增加了你的體重。
避免以下9個習(xí)慣，不用采取嚴(yán)格而痛苦的節(jié)食也可以讓你收獲健康體重。
For years we have all been buying low fat foods because they are marketed as healthy, but the truth is quite the opposite.
多年來，我們一直在購買低脂食品，因?yàn)樗鼈儽粯?biāo)榜為健康食品，但事實(shí)恰恰相反。
Foods that have had their natural fat removed may have fewer calories, but that fat is replaced with sugar and other chemical additives that are actually way worse.
去除食物中的天然脂肪可能減少了食物的熱量，但這些脂肪會由糖和其他化學(xué)添加劑所取代，這實(shí)際上會帶來更糟糕的后果。
All that sugar gets used or stored by the body quickly, leaving you hungry again in short order.
糖分會很快被身體消耗或儲存，讓你很快就會再次感到饑餓。
Ironically, if you had just eaten a meal with a good amount of healthy, unsaturated fat, you would likely eat fewer total calories throughout the day because you'd stay full longer.
具有諷刺意味的是，如果你剛吃的食物中含有大量健康的不飽和脂肪，就可以在更長時間內(nèi)保持飽腹感，因而你吸收的總熱量反而會更少。
Surely it doesn't matter how fast we eat our food, if it turns out to be same amount of food overall, right?
如果我們總進(jìn)食量是一樣的，那么我們的進(jìn)食速度就無所謂了，這種想法對嗎？
Well, yes, that's true.
是對的。
But the problem lies in the fact that it takes our stomachs about 20 minutes to signal to the brain that we're full.
但問題在于，我們的胃需要大約20分鐘才能向大腦發(fā)出吃飽的信號。
That means that when you shovel in your food, you don't realize that you're overeating until it's too late.
這意味著，當(dāng)你狼吞虎咽地吃東西時，你不會馬上意識到其實(shí)已經(jīng)吃飽了，直到吃得太多。
It never does turn out to be the same amount of food overall.
這樣就導(dǎo)致總進(jìn)食量是不一樣的。
Take your time – at least 20 minutes – to finish each meal.
慢慢吃——至少用上20分鐘——吃完每頓飯。
A study out of the University of Rhode Island found that people who ate slowly and savored their food actually took in 1/3rd less than those who crammed their meals.
羅德島大學(xué)的一項(xiàng)研究發(fā)現(xiàn)，細(xì)嚼慢咽的人實(shí)際上比狼吞虎咽的人少攝入三分之一的食物。
One good strategy for slowing down is to cut your food into smaller bites.
慢下來的一個好方法就是把食物切成小塊。
It seems like skipping a meal or two would mean fewer calories consumed in a day. And after all, taking in fewer calories than you burn is the whole goal.
不吃飯似乎就意味著減少了攝入的熱量。畢竟，攝入的熱量少于消耗的熱量才會避免增重。
Unfortunately, this practice has been proven to put on, rather than take off, weight.
但是這種做法被證明會導(dǎo)致增重，而不是減重。
The reason is two-fold.
有雙重原因。
First, your metabolism slows down when you skip meals, which means it takes longer to burn calories when you do eat.
首先，當(dāng)你不吃飯時，新陳代謝會減慢，這意味著當(dāng)你吃東西時，消耗同等熱量的時間會更長。
And second, you are much more likely to overeat when you come to the table starving.
其次，當(dāng)你餓著肚子來到餐桌前時，更有可能吃撐。
The American Journal of Epidemiology published research which found that people who skip breakfast are a shocking 4.5 times more likely to obese.
《美國流行病學(xué)雜志》(American Journal of Epidemiology)發(fā)表的一項(xiàng)研究表明，不吃早餐的人肥胖的可能性是吃早餐的人的4.5倍。
It's human nature, really.
這真的是人的本性。
When we are in a social group that supports certain behavior, we are more likely to engage in that behavior.
當(dāng)我們處在一個支持某種行為的社會群體中時，我們更有可能參與到這種行為中去。
So whether your friends are overweight or not, if they overeat, you are about 57% more likely to do the same.
因此，無論你的朋友是否肥胖超重，如果他們暴飲暴食，你有57%的可能性也會如此。
Interestingly, studies have also shown that eating in the presence of an overweight person may lead you to overeat even if the other person does not.
有趣的是，研究還表明，在一個超重的人面前吃東西可能會導(dǎo)致你吃得過多，即使對方?jīng)]有這樣做。
This is not to say that you should cut out friends who are overweight.
這并不是說你應(yīng)該遠(yuǎn)離超重的朋友。
Instead, plan different activities that burn calories in a fun way.
相反，計(jì)劃一些不同的活動，以一種有趣的方式燃燒熱量。
Use that human tendency to do what your friends are doing to your advantage.
利用人性的這種特點(diǎn)去和你的朋友們一起做他們正在做的對你有利的事情。
Sleep and weight gain don't seem like they can possibly be linked, but they are.
睡眠和體重增加似乎是沒有關(guān)聯(lián)的，但其實(shí)是有聯(lián)系的。
Chemically speaking, missing out on too much slumber spikes your level of the stress hormone cortisol, which in turn messes with the body's ability to process sugar via insulin.
從化學(xué)角度來說，睡眠時間過長會使你體內(nèi)的壓力荷爾蒙皮質(zhì)醇水平升高，進(jìn)而降低身體通過胰島素分解糖分的能力。
All that excess sugar turns to fat.
所有多余的糖都會轉(zhuǎn)化為脂肪。
But in a behavioral sense, being exhausted leads to poor choices because we just don't have the energy to shop for and cook healthy meals.
但是從行為的角度來看，疲憊也是糟糕的，疲憊讓我們沒有精力去購買和烹飪健康的食物。
We'll just grab some fast food and skip the gym, creating a vicious cycle in which there is never enough energy to take the healthy actions necessary to turn the tide.
我們只會吃點(diǎn)快餐，不去健身房，這樣就形成了一個惡性循環(huán)，沒有足夠的能量采取必要的健康行動來扭轉(zhuǎn)局面。
Again, you may be wondering how this can possibly make a difference.
你可能會好奇這怎么還會有影響。
The fact is that we unconsciously use the ratio of food to plate diameter to judge whether our portions are sufficient.
事實(shí)上，我們會在無意中用食物的多少與碗大小的比例來判斷食物的份量是否足夠。
When you have a large plate, the right amount of food is going to look like nothing but table scraps.
當(dāng)你用大碗吃飯時，適量的食物看起來也像殘羹剩飯。
On a smaller plate, a reasonable portion fills it up, making us feel satisfied because we ate a full plate.
用小碗吃飯時，合理的食物分量就把它填滿了，讓我們有滿足感，因?yàn)槲覀兂粤藵M滿一碗。
And indeed, you will feel full – just not overfull.
事實(shí)上，你會感到吃飽了——只是不會太飽。
Incidentally, a study out of Spain determined that people tend to eat less from red plates, so bear that in mind when you go shopping for new dinnerware.
順便說一句，西班牙的一項(xiàng)研究表明，人們傾向于少吃紅色盤子里的食物，所以當(dāng)你去買新餐具時要記住這一點(diǎn)。
Things like soda and juice don't really make people feel full, at least not for long, but just one single-serving bottle contains as much sugar as we should get in a whole day.
像蘇打水和果汁這類飲料并不能真正讓人有飽腹感，至少不會讓人有持續(xù)很長時間的飽腹感，但是僅僅一瓶的含糖量就抵得上我們一整天需要攝入的糖分。
Beer and wine can both be quite high in calories too, especially since folks seldom stop at just one.
啤酒和葡萄酒的熱量含量也很高，而且人們很少只喝一種酒。
But when we think about what we consumed during any given day, what we drank is seldom considered.
但是，當(dāng)我們回想到一天都攝入了哪些食物時，很少考慮我們喝進(jìn)去的東西。
Sorry, but those calories do count.
但“喝”進(jìn)去的熱量也是很算數(shù)的。
Drinking mostly water is your best bet, but very lightly sweetened tea and coffee are also great choices that can stave off boredom without adding a ton of calories to your day.
多喝水是最好的選擇，但是很淡的加糖茶和咖啡也是不錯的選擇，可以避免單調(diào)，也不會增加你一天攝入的熱量。
One of the worst times to eat is when you're watching television, because statistics show that you are likely to eat 5-10 x more than you would if you weren't distracted.
最不適合吃東西的時間就是看電視的時候，因?yàn)榻y(tǒng)計(jì)數(shù)據(jù)顯示，比起不分心的時候，看電視時你可能會多吃5-10倍的食物。
It's not just TV, though.
而且不僅僅看電視的時候。
Eating lunch at your desk or in the midst of an emotional discussion can also create just enough distraction to overeat without realizing it.
在辦公桌上吃午飯，或者在一場情緒激動的討論中吃午飯，也會分散你的注意力，讓你在不知不覺中吃得過多。
If you wait until you are starving to decide what to cook, that decision is going to be way harder.
如果你等到特別餓的時候才決定做什么菜，這個決定將會困難得多。
We literally cannot think straight when we're hungry.
饑餓會影響我們思考。
And honestly, when was the last time you were ravenous and grabbed a piece of fruit instead of a cookie for a snack?
老實(shí)說，你上次餓的時候拿起一塊水果而不是餅干點(diǎn)心是什么時候？
Our brains are hardwired to want instant gratification.
我們的大腦天生就想要即時的滿足。
If you take the time to plan your meals in advance, there is less thinking to do when it's time to cook.
如果你花時間提前計(jì)劃好你的飲食，那么當(dāng)你做飯的時候，你就不會糾結(jié)那么多了。
If you really do need a snack, make sure your kitchen is stocked with things that feel a little indulgent while still offering solid nutrition, like whole wheat pita chips dipped in hummus or guacamole.
如果你真的想吃零食，確保你的廚房里有一些讓你可以稍微放縱的、同時還能提供固體營養(yǎng)的食物，比如蘸著鷹嘴豆泥或鱷梨色拉醬全麥皮塔餅。
Were you surprised by any of these bad habits?
你會對這些壞習(xí)慣中的任何一個感到驚訝嗎？
While we tend to think about weight as a body issue, our brains are much more involved in our diets than we think.
雖然我們傾向于認(rèn)為體重是一個身體問題，但我們的大腦在飲食中起的作用比我們想象中的要多得多。
But one of the nice things about being human is that we are self-aware enough to recognize and confront the messages we get.
但是作為人類，我們有足夠的自我意識來識別和面對我們所得到的信息。
Putting your mind to shifting away from these 9 bad habits is a really great start to a healthier life.
注意避免這9個壞習(xí)慣，是健康生活的一個良好開端。
英文來源：FitnessEngage
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