英語演講稿5分鐘：有效減肥妙招(2)

　　Avoid Eating in Your Pajamas

　　According to research, the comfier you are while you eat, the more you tend to overeat. That doesn't mean that you should wear a three-piece suit while having your meals, but choose clothing that is a bit more form-fitting than pajamas, like yoga pants, leggings, tank tops etc. These clothes are comfortable, and also allow you to feel your waist expanding.

　　Include More Bacteria Into Your Diet

　　Our metabolism and appetite are both largely affected by bacteria. Therefore, you should consider increasing the amount of probiotic-rich foods. This will allow you to lose weight without cutting calories.

　　不要穿著睡衣吃東西

　　根據(jù)調(diào)查，吃東西的時候穿的越舒服，就越容易吃的多。這并不讓你在吃飯的時候穿著西服三件套，但可以選擇穿比睡衣更緊身的衣服，如瑜伽褲，打底褲，背心等。這些衣服足夠舒適，而且也可以讓你覺察到腰圍的增大。

　　多服用益生菌

　　我們的新陳代謝和食欲都很大程度上受到益生菌的影響。因此，需要多食用富含益生菌的食物。這樣的話，不用減少卡路里也能減肥。

　　Increase Your Spice Intake

　　Recent studies have revealed that consuming food that is high on spices like cayenne peppernot only increases your metabolism significantly, but also slows down the growth of fat cells.

　　Drink More Wine

　　It is said that drinking one or two glasses of wine a day makes you less susceptible to putting on weight. Remember to keep it to not more than two glasses a day to reap the health benefits.

　　多吃辣的

　　最近的研究表明，攝入重辣食物如辣椒不僅大大促進(jìn)了新陳代謝，而且可以減緩脂肪細(xì)胞的增長速度。

　　喝一點酒

　　據(jù)說，每天喝一到兩杯的酒會不容易發(fā)胖。記住，為了保持健康，每天的飲酒量不可以超過兩杯。

　　Stop Feeling Guilty

　　Go a little easy on yourself if you have cheated on your diet and had an unhealthy meal. Research has revealed that dieters respond to stress like guilt about the meals they consume by further overeating.

　　Eat Off Smaller Plates

　　The smaller the plate, the less you will eat - it's that simple! One Cornell University study set up an ice cream buffet for grad students and nutrition professors, who were given 17 or 34 ounce bowls and two or three ounce scoops. Those people who had oversized bowls served themselves about 31% more. In addition to that, those people who had both big bowls and big scoops, served themselves 57% more than those with the small versions.

　減少負(fù)罪感

　　如果你在節(jié)食時不小心多吃了或吃了不健康的東西，也別跟自己過不去。研究表明處于壓力(如吃多了產(chǎn)生負(fù)罪感)下的節(jié)食者以后更容易暴飲暴食。

　　用小餐盤吃

　　餐盤越小，吃的會越少，就是這樣簡單!康奈爾大學(xué)為畢業(yè)生和營養(yǎng)學(xué)教授安排了一場冰淇淋自助餐，畢業(yè)生和教授分別拿到17盎司和34盎司大小的碗還有2盎司和3盎司大的勺子。那些使用超大碗的人會比其他人多攝入31%的冰淇淋。 而那些既有大碗又有大勺的人攝入冰淇淋的量，會比那些使用小碗小勺的人多57%。

　　Eat Bread Last

　　A 2011 study entailed 100 obese people going on a diet of about 20% protein, 30% fat, and 50% carbohydrates. While the first group consumed starches throughout the day, the second group saved most of their carbohydrates for dinner. The second group lost more body fat, weight and abdominal inches than the first group after six months, and also reported feeling fuller during the day.

　　Sleep In A Colder Room

　　It has been found that a chillier bedroom can not only improve your sleep, but also yourmetabolism. During the past few decades, the average indoor temperature has increased. In addition to that, we tend to set the temperature in our homes at a steady rate, preventing our body from experiencing too many drops in temperature. This also prevents it from regulating its own calorie-burning properties. When you sleep in a colder room, you are forcing your body to heat itself up for hours, and therefore burn more calories in the process.

　　Check Your Allergy Medication

　　Weight gain is as common a complaint amongst allergy sufferers, as itchy eyes or a running nose. People who use antihistamines are known to be about five kilos heavier than those who don't. This could be because H1-type antihistamines may be blocking the histamines of the immune system, which play a vital role in breaking down fat. Possible alternatives arecorticosteroids or allergy shots. But people who only find relief with antihistamines may have to exercise or adjust their diet to compensate.

　　　最后吃面包

　　在2011年的一項研究中，100名肥胖者分別攝入20%的蛋白質(zhì)，30%的脂肪和50%的碳水化合物進(jìn)行節(jié)食。第一組一天內(nèi)消耗了全部淀粉，而第二組在晚餐時間仍留有大部分碳水化合物。六個月之后，第二組的人比第一組減少了更多的脂肪，重量和腰圍，而且據(jù)說白天會有飽腹感。

　　在冷一點的屋子里睡覺

　　人們發(fā)現(xiàn)，在一間冰冷的屋子里睡覺不僅有助于提升你的睡眠質(zhì)量，而且可以促進(jìn)新陳答謝。在過去幾十年間，室內(nèi)的平均氣溫升高了。而且，我們往往會使家里維持穩(wěn)定的溫度，以免身體遭受大幅降溫，但同時也阻止了自身調(diào)節(jié)卡路里的性能。當(dāng)你在寒冷的房間睡覺時，你會不斷的迫使自己捂熱身體，因此，在這個過程中會燃燒更多的卡路里。

　　檢查抗過敏藥

　　過敏者如眼睛發(fā)癢，或鼻涕不停的人常會抱怨體重增加了。眾所周知，使用抗組胺藥品的人會比那些沒有使用的人重個5公斤左右。這可能是因為H1型抗組織胺會阻止免疫系統(tǒng)組織胺的釋放，而這些組織胺正是分解脂肪的重要因素。可行的替代藥品為皮質(zhì)類固醇或過敏疫苗，但那些只會使用抗組胺藥緩解癥狀的人們也可以通過運(yùn)動或調(diào)解飲食配合治療。