Lose Weight What Actually Works II
MYTH #7: IF YOUR PROGRAMME IS WORKING, YOU SHOULD STEADILY LOSE WEIGHT
誤區七：如果你的計劃有效，你應該穩步減肥
The number you notice at the scales isn’t simply indicative of body fats degrees. Body mass includes your bones, muscle mass, internal organs and numerous other tissues. It additionally includes the weight of any meals to your digestive machine and fluids in your frame. It is regular for frame weight to change through small amounts from each day. This is particularly actual for women whose water weight may additionally exchange substantially in the course of their menstrual cycles.
您在體重秤上看到的數字不僅表明身體脂肪水平。體重包括您的骨骼、肌肉、內臟器官和各種其他組織。它還包括消化系統中任何食物的重量和體內液體的重量。體重每天有少量變化是正常的。對於在月經週期中水分重量可能發生顯著變化的女性來說尤其如此。
This is why it’s often no longer a excellent concept to get caught weighing your self all of the time. Many human beings are clearly discouraged while after every week of sticking to a programme, they see the variety on the scale move up one day, down the next, up day after today and so on. Instead of just using the scales, are searching for other methods of monitoring your development, including taking your measurements or keeping track of “non-scale victories.”
這就是為什麼總是被困在稱重自己並不是一個好主意。很多人在堅持一個星期後，突然看到秤上的數字一天上升，第二天下降，第二天上升等等，自然會灰心喪氣。不要僅僅使用天平，而是尋找其他方法來跟踪您的進度，例如進行測量或跟踪“非天平的勝利”。
MYTH #8: YOU CAN’T LOSE WEIGHT WITHOUT FEELING HUNGRY
誤區八：不餓就不能減肥
Depriving yourself of meals to the factor that you’re beginning to assume your co-workers appearance tasty isn't an amazing way to slender down. Eventually, your excessive hunger will pressure you to the closest merchandising gadget or takeaway, and you aren’t possibly to make healthy choices whilst you are famished.
剝奪自己的食物到你開始認為你的同事看起來很好吃的地步並不是減肥的好方法。最終，你強烈的飢餓感會將你驅趕到最近的自動售貨機或外賣店，而你在飢餓時不太可能做出健康的選擇。
Instead of residing with extreme hunger, eat a wholesome snack or small meal between your most important meals. Snacking is one hundred% best if it’s controlled and/or planned. If you find that nothing healthful seems attractive, you are probably experiencing cravings instead of actual starvation.
與其忍受強烈的飢餓感，不如在主餐之間吃點健康的零食或小餐。如果零食是受控和/或計劃的，那麼零食是 100% 沒問題的。如果您發現沒有什麼健康的東西看起來很吸引人，那麼您可能正在體驗渴望而不是真正的飢餓。
MYTH #9: CUTTING OUT GLUTEN WILL HELP YOU WITH WEIGHT LOSS
Supermarkets are full of gluten-free products and there was a time when the gurus were making all sorts of claims that everyone should be eating them and ditching anything with a smidgen of gluten.
超市裡到處都是無麩質產品，曾經有一段時間，大師們提出了各種各樣的主張，即每個人都應該吃它們，並放棄任何含有少量麩質的東西。
While avoiding gluten is necessary for people with celiac disease or an intolerance, it isn’t necessarily if none of these conditions apply to you.
雖然對於患有乳糜瀉或不耐受的人來說，避免麩質是必要的，但如果這些條件都不適用於您，則不一定。
However, if someone were to eat fewer biscuits, cakes, white bread or other nutritionally poor, gluten-rich foods, and instead ate more fresh fruit, vegetables etc then they would likely experience health benefits from doing so and in many cases would lose weight too. But this isn’t specifically because they’re eating less gluten, it’s down to the food choices as a whole.
但是，如果有人少吃餅乾、蛋糕、白麵包或其他營養不良、富含麩質的食物，而是多吃新鮮水果、蔬菜等，那麼他們可能會因此而受益於健康，並且在許多情況下會減輕體重也。但這並不是特別是因為他們吃的麩質較少，這取決於整體的食物選擇。
MYTH #10: IF IT TASTES GOOD, IT’S PROBABLY UNHEALTHY
誤區十：如果味道好，可能不健康
Much of what human beings think about the flavours and textures of foods is discovered. This is why certain foods are cuisine in parts of the arena or maybe in exceptional social or regional businesses of people, while different human beings find the ones same meals disgusting.
人們對食物的味道和質地的很多看法都是經過學習的。這就是為什麼某些食物在世界部分地區甚至在不同的社會或地區人群中是美味佳餚，而其他人則認為這些相同的食物令人作嘔。
If you observed all healthful food tastes terrible, then it is probably due to the fact you have got end up used to eating processed ingredients which are full of sugar and salt to decorate flavour. If you give your tastebuds a hazard to regulate and attempt some new recipes to learn how to enhance the flavours of wholesome foods with out taking shortcuts, you may discover that wholesome foods taste delicious.
如果您認為所有健康食品的味道都不好，那可能是因為您已經習慣食用含有糖和鹽以增加風味的加工食品。如果你給你的味蕾一個調整的機會，嘗試一些新的食譜，學習如何在不走捷徑的情況下增強健康食品的風味，你可能會發現健康食品的味道很好。
MYTH #11: YOU HAVE TO DO A LOT OF EXERCISE TO LOSE WEIGHT
誤區十一：你必須做很多運動才能減肥
Some human beings think that weight loss is all approximately doing a hardcore exercise. However, studies have proven that combining a mild quantity of exercising and calorie restriction is 5 times more effective than simply looking to exercise away excess body fat.
有些人認為減肥就是進行核心鍛煉。然而，研究表明，將適度的運動和卡路里限制相結合，比僅僅嘗試鍛煉身體多餘的脂肪要有效五倍。
The contemporary NHS guidance recommends adults get at the least a hundred and fifty mins of physical hobby each week.
目前的 NHS 指南建議成年人每周至少進行 150 分鐘的體育鍛煉。
MYTH #12: YOU CAN SPEED UP YOUR METABOLISM BY EATING CERTAIN FOODS
誤區十二：你可以通過吃某些食物來加速你的新陳代謝
Your metabolic fee is determined by using physiological factors which includes age, sex, frame size and genetics.
您的新陳代謝率由年齡、性別、體型和遺傳等生理因素決定。
While it's far actual that a few meals affect metabolism due to the fact they require greater electricity to digest than others, it’s one of these teeny tiny impact that is quite tons insignificant and surely no longer capable of be measured out of doors of a lab. Therefore, maximum products or meals marketed as being “metabolism-boosting” don't have any clinical backing for his or her claims, and in pretty tons one hundred% of cases are whole horse sh*t.
雖然有些食物確實會影響新陳代謝，因為它們比其他食物需要更多的能量來消化，但它的影響是如此微小，幾乎是微不足道的，而且肯定無法在實驗室之外進行測量。因此，大多數標榜為“促進新陳代謝”的產品或食品都沒有科學依據支持他們的說法，而且在幾乎 100% 的情況下，它們完全是胡扯。
To be continued....
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