避免假日發福的小貼士

Did you know that eating just one extra cookie every day during the holiday season could cause you to gain one pound? That may not sound like much, but 10 years from now you would weigh ten pounds more than you do right now -- that is, if you keep the rest of your diet the same, and that is asking a lot during the holiday season. Many people gain four to five pounds this time of year because of the temptation of delicious treats and extravagant dinners。

你知道嗎？假日每天多吃一塊餅乾會使你的體重至少增加一磅！這也許 聽上去不多，但是想想十年後你將比現在重十磅。而這也是在你不增加其他食物的前提下，這在假日期間是很難做到的。所以大部分人因爲抵制不住美食的誘惑， 每年這個時候體重會增加4到5磅。

The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays. If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season。

節日總是充滿了聚會、家庭聚餐以及無數的食物，但是隻需要一點點技巧，你就能夠阻止自己陷入假日發福的危機。如果你的食譜健康又營養，那你也會有更多的精力來享受假期。

1、Don't Skip Meals

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day。

Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day。

1、別遺漏正餐

許多人相信，如果他們不吃早餐或午餐，哪怕當晚的聚會吃的再多，卡路里也不會增加太多。這聽起來像一個好主意，但是不吃飯可以使你暴躁，疲倦，甚至可能頭痛，也許會毀了你當晚的活動。此外，當你真的餓了，在高熱量的節日美食包圍之下，你可以很容易地會瘋狂地進食，最終吸收比你跳過那些在當天早些時候更多的卡路里。

不要遺漏正餐，要理智的安排。一碗全穀物及一杯低脂牛奶的早餐，上午10時左右吃些葡萄乾和堅果等零食，午餐吃一個大沙拉或全麥麪包做的三明治，健康的午餐將有助保持您的身材，同時提供整個大腦一天的能量。

2、Eat High-Fiber Foods Before the Party

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal。

2、聚會前吃一些高纖維食物

如果你要參加聚會，之前吃一些纖維豐富的食物，會讓你有飽腹感，從而控制你聚餐時的食量。這些食物包括低熱量的蔬菜、一小盤沙拉，新鮮水果，或者一小碗燕麥片。

3、Eat Small Amounts of the Foods You Love

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie -- but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats。

3、喜歡的食物要吃"一點"

不要剝奪自己吃喜愛的食物的權利，吃些喜愛的派或者餅乾，但別兩者都吃。在吃自助餐的時候，挑一樣自己最喜歡的，剩下的可以吃一些健康的蔬菜水果，全麥餅乾，乳酪和瘦肉。

4、Don't Hang Around the Buffet

It isn't easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again。

4、不要在自助餐前徘徊

在聚會時，自助餐上美味的食物的誘惑是非常難以抵擋的，所以最好離桌子遠一點。選好食物飲料之後就去別的地方。俗話說，眼不見心不煩，起碼在吃東西之前你必須得先想一想。

5、Pace Yourself

When friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings。

Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don't need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest。

5、掌握好吃的節奏

當朋友或者親人聚餐時，每個人的盤子都是堆的滿滿的，狼吞虎嚥地吃完一盤，另一盤馬上裝滿了。

慢 點吃，因爲人的腦子要過好幾分鐘才能從胃部得到“吃飽了”的信號，那幾分鐘足夠你多吃好多食物。你的盤子裏面不要放太多的食物，放一小盤就好。時不時的停 下喝些水，放鬆一下，細細品味每一口。吞嚥之前記得要好好咀嚼。好好品味與家人朋友的聚會，記住這只是一頓飯而已，並不是在比賽誰吃得快。6、Drink Plenty of Water

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption

as well. (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you're eating。)

6、多喝水

很 多人相信，哪怕是輕微的缺水也會讓人感到飢餓，最好的辦法就是多喝水。而吃東西的時候停下喝一小口水，也會減慢進食速度。在喝含酒精的飲料之前，喝一兩杯 水爲好，每兩杯酒之前最好也要喝一杯水，減少你的酒精攝入。(不僅僅是因爲雞尾酒有極高的熱量，而且醉酒之後你常常會意識不到自己已經吃飽了)

7、Keep Healthy Snacks at Work

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it's not an everyday add-on。

7、在辦公室放一些健康的零食

在辦公室放一些健康的零食，因爲節日之後同事會帶來不少好吃的，而這些食物好吃有餘，健康不足。堅果類、葡萄乾或者新鮮水果等補充能量的食品，點心也很有營養。如果你想把自己放縱在節日的糖果裏，最好確定不要每天多吃一點。

8、Keep Exercising

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscles and bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again -- nevermind the weight you can gain from taking a hiatus。

8、堅持鍛鍊

體育鍛煉是很好的控制體重的辦法，並且有助於減壓和保持體型。雖然節日很忙碌，但也別忘了堅持鍛鍊，哪怕小肚子和腿上多了一些”小肉肉“，也能讓它們及時消 失。如果太忙，就把鍛鍊時間減半，起碼可以保持鍛鍊的好習慣。一旦停止鍛鍊，再想開始就難了，更別說一停下來你的體重就會增加。

9、Decide What to Buy Before You Go Into That Shop

You know how tempting it is to walk into a coffee or candy shop. That temptation seems to double itself during the holiday season. You may think you are going into the coffee shop for a cup of coffee, but when you see that delicious mocha with whipped cream and peppermint sprinkles, you suddenly decide you need that one instead。

When you go into a coffee shop, decide what you want before you go in and stick to it. Just order your coffee and get out of there -- fast. Same thing goes for the candy shop. Do you really want a small square of dark chocolate? That's fine, just go into the shop, buy one and enjoy it. Don't go in and buy three truffles, a peanut butter cup and two caramel and pecan turtles。

9、進店之前列好清單

你 知道，進入一家咖啡店或者糖果店是多大的誘惑。節日期間，這種誘惑似乎增長了一倍，在進一家咖啡店之前，你也許只是想喝杯咖啡，但是當你看到一杯上等摩 卡，加上奶油和薄荷糖點綴，你會覺得來一杯也不錯。走進咖啡店之前，你最好清楚自己要買什麼，進去後點杯咖啡然後快速離開！進糖果店也是一樣。想吃一小塊 黑森林蛋糕？進店買一塊就好，千萬別順帶着買了三塊，加上奶油花生杯甚至兩塊焦糖和胡桃巧克力。

10、Don't Beat Yourself Up, Just Get Back to Healthy Eating

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one。

10、別灰心，下一頓更健康

節日期間保持健康飲食十分困難，如果你這頓吃多了，別放棄，對自己好一點，要整個假日都保持是需要大量練習的，原諒自己吧，下一頓少吃、吃健康一點就好。