天气渐渐转暖，又到了一年一度的减肥季，你有没有科学减肥呢？营养学家Rob Hobson说，我们大多数人都在减肥餐饮方面步入了误区。
许多人为了减肥干脆不吃脂肪和碳水化合物，这只会让你更加饥饿，从而导致下一餐的暴饮暴食。还有些人喜欢吃花生瓜子等坚果，坚果虽然对人体有益，但也要适量，因为其中含有的卡路里可是非常之高的。
Come January, the number on the scales has crept up and most of us are looking to slim down.
According to nutritionist Rob Hobson, most of us are jeopardising our dieting efforts by making simple mistakes.
Some of us give up fat and/or carbs, but this means we often feel unsatisfied and overeat later, he says.Or we eat bagfuls of nuts and seeds, when just a handful is recommended - causing our calorie count to soar.
1. Eating too many nuts and seeds 吃大量的坚果
永远记住营养丰富的食物通常也伴有大量的卡路里，所以在食用坚果，油类，干果和牛油果时一定要控制量。
Remember that most healthy, highly nutritious foods are high in calories so watch your portion sizes of foods such as nuts, seeds, oils, dried fruit and avocados.
2. Skipping carbs totally 完全不吃碳水化合物
不要少量，甚至不摄入任何碳水化合物。把碳水化合物当做一道正菜来看待会让你的身体吸收更少的热量。
Add your carbohydrates to dishes rather than treating them as an accompaniment to help reduce your calorie intake.
3. Eating too many snacks 吃太多零食和加餐
许多减肥食谱都倡导少量多餐，一日5到6餐等。加餐是防止饥饿和暴食的很好方法，但是不要在不饿的时候加餐，这只会让你适得其反。
Many dietary regimes advocate a number of meals and snacks throughout the day.
Snacking is great to avoid hunger pangs but if you’re not hungry then leave them out as it’s just another opportunity to overeat.
健康的零食包括：白煮蛋、蔬菜蘸酱、西红柿、味增汤、小把坚果或干果、低脂酸奶加树莓、瘦肉切片比如火鸡、金枪鱼沙拉等等。
Healthy snack ideas include:Boiled eggs，Dips with chopped veggies，Tomato, stock or miso-based soups，Small handful of nuts, seeds or dried fruits，Low fat natural yogurt topped with berries，Lean sliced poultry such as turkey，Canned tuna with a handful of pulses or salad。
4. Weighing yourself too much 频繁地称体重
每周只称一次体重或者为自己喜爱的裤子或裙子设置目标是一个好的方法。不要因为短时间体重没有下降就灰心丧气，你只要坚持下去就可以！
Weigh yourself weekly or set yourself a goal such as getting back into a favourite pair of jeans or dress.
Try not to get disheartened if it takes a little longer than you hoped and don’t beat yourself up over the odd relapse, just pick up where you left off the following day.
5. Avoiding fats 不吃任何脂肪
要记住一点，摄入脂肪并不一定会导致肥胖。吃过多的蛋白质或碳水化合物一样会让你的体重增加。适量摄入脂肪比如，鱼类，坚果，牛油果或者橄榄油，椰子油都是对身体有益的。
Fat doesn’t necessarily make you fat and although higher in calories than protein or carbohydrates, eating too much of any food will promote weight gain.
Choose small servings of healthy fats such as oily fish, nuts, seeds, avocados and oils such as extra virgin olive and coconut.
6. Being unrealistic 不切实际
有些人喜欢遵循一些死板的减肥计划，其实无论什么计划，适合自己的才是最好的。坚持下来，控制总卡路里的摄入，多多运动才是减肥的关键。
Some people prefer to embark on a diet that has a structure and rules to follow.
If this is your thing then pick one you can stick to and remember to think about how you’re going to keep the weight off once the diet ends.
The bottom line is you need to reduce your overall calorie intake and partner this with an increase in activity.
7. Relying on diet meals 依靠减肥食谱
网络上有不少的减肥食谱，这些经验之谈看起来很美。但是它们也可能暗藏玄机，多盐多糖的食谱也许并不那么健康。
所以还是自己动手，丰衣足食最靠谱。你不必成为一个大厨，只要简单的做一点，就会发现这才是最快乐的减肥之路。
When dieting some people rely on calorie-controlled diet meals or 'healthy products'.But these can be a false friend - containing a lot of sugar and salt that leaves us hungry afterwards.
Try cooking from scratch, as this is the easiest way to control what goes into the food you eat.
You don’t need to be the best cook, keep it simple and try cooking a little extra for the following day to save time.
8. Always have a strategy if you know you are not going to be eating at home
永远都有一个后备方案
无论何时，突发情况都有可能发生。比如同事叫你出去吃饭，家庭聚餐等等。当这些不可预知的事件来临时，你要时刻做好准备，比如绝对不空着肚子去吃自助餐，大份和小份永远选择小份。
同时也别忘了，一杯红酒就含有130卡路里，一扎啤酒含有215大卡。如果你真的想喝。你可以在酒里兑上苏打水。
Never turn up hungry at a buffet event and eat something before you go out.Seek out raw foods such as crudités and dips (small serving).Make socialising the focus of your event, not the food.Limit your intake of foods from buffets to a few handfuls or count the cocktail sticks.
And don’t forget the booze. A glass of wine (175ml) contains 130 calories and a pint of beer adds 215 calories to your daily intake.
You can make your glass of wine last longer by adding soda water. Avoid binge drinking as it adds a huge amount of calories to your diet as well as encouraging you to eat unhealthy foods.
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