20个导致你肥胖的习惯

原作者：
来源20 Habits That Make You Fat
译者刘文盛

Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.

在几十年前，一个彻头彻尾的错误开始流行于美国的餐桌之上：食用脂肪会让你发胖。

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.

错！使用脂肪不会比吃钱更让你发胖。是卡路里让你变胖，大多数道标有“低脂肪”和“无脂肪”的食品实际上与富含脂肪的食物一样会让你发胖，这是因为这些食品中添加了许多糖和化学添加剂。一个毫无争议的事实是：自从我们在大约三十年前我们提出“减少脂肪的”的饮食风暴中开始，美国的肥胖率增加了一倍。而在儿童中，已经增加了两倍。这是有史以来最为糟糕的食品策略。

But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.

但这只是诸多可以转变成让你苗条而却让你发胖的饮食习惯之一。你所需要的是一个全新的解决方法。下面的20个习惯是你现在需要改变的。不要在抱怨吃这个，而不吃那个！不存在减肥食谱！

FAT HABIT #1: Eating "low-fat"

习惯1：吃“低脂食品”

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

这听起来很疯狂，但是我要求你从现在开始停止购买标有“低脂”或者“无脂肪”的食品。通常而言，它们只能为你节省很少的脂肪，并且这样做这些无害的脂肪被一些低聚合的碳水化合物所取代，而这些碳水化合物会消化的很快，从而导致你随即即感到饥饿。伯明翰Alabama大学的研究者发现含有43%碳水化合物的食物相较于含有55%碳水化合物的食物有更好的果腹感并且对于血糖的影响更为温和。这意味着你将储存更少的脂肪，并且在今后会吃的更少。

FAT HABIT #2: Not seeking nutrition advice

习惯2：不要寻求营养咨询

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the felt-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine—and lose your belly without ever dieting again.

好消息：通过阅读，你已经形成了帮助你减掉脂肪的习惯。当加拿大学生派发饮食和运动建议给超过1000个人时，他们发现接受者开始更为聪明的饮食并且在日常生活中进行更多的体育锻炼。毫无疑问，没有接受建议的人们习惯依旧。我每天都会在微博上遇到男性健康杂志主编的有关减肥的小贴士，这些会帮助你减少腹部的赘肉，而不需要节食。

FAT HABIT #3: Sleeping too little or too much

习惯3：睡得太少或者太多

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

根绝Wake Forest研究者的报告，那些睡眠时间少于5个小时的节食者发胖的概率是平均的2.5倍，而那些睡眠超过8个销售的人发胖概率仅仅略少于睡眠少者。平均睡眠6到7个小时是控制体重的最佳策略。

FAT HABIT #4: Eating free restaurant foods

习惯4：吃餐厅的免费食物

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

油条、饼干、薯片以及沙拉在餐厅种可能是免费提供的，但并不意味你不需要为他们付费。每次当你吃这些免费的饼干或者油条的时候，你就多摄入了150卡路里。如果在晚餐中吃超过3种，那就是450卡路里。这大概相当于你在当地的墨西哥餐厅吃一篮子玉米片所摄取的热量。更为糟糕的是，这些卡路里本身基本没有任何营养。他们是一种类固醇的垃圾食品。

FAT HABIT #5: Drinking soda—even diet!

习惯5：饮用苏打水

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.  

美国人平均每周要喝掉1加仑的苏打水。为什么这如此之糟呢？因为一项2005年的研究表明，每天饮用1到2杯苏打水将会增加你33%超重以及肥胖的概率。即使是无糖苏打也是如此。圣安东尼奥的研究者对一项老人项目进行了10年的追踪调查，他们发现相比于不喝苏打的人，喝苏打的人的腰围要增加快5倍。他们推理人造的甜味剂诱发人们的食欲，使得你在不知不觉中过多饮食。

FAT HABIT #6: Skipping meals

习惯6：绝食

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

在2011年的卡路里控制委员会的一项全国报告中，17%的美国人承认他们通过绝食来减肥。问题是绝食只会增加你肥胖的几率，特别是不吃早餐。一项来自于美国流行病学杂志的研究表明不吃早餐的人肥胖的概率是其他的人的4.5倍。为什么？绝食降低了你的新陈代谢速率并且增加了你的饥饿感。这使得你的身体处于一种脂肪储存模式，并且增加了下一餐暴饮暴食的概率。

FAT HABIT #7: Eating too quickly

习惯7：饮食过快

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

如果在你的身体里有一个严重的缺陷，那就是：你的胃需要20分钟的时间来告诉你的脑子它已经饱了。一份刊载于美国饮食协会杂志的文章表明慢餐者每吨少摄取66卡路里相较于那些快食者，慢餐者感觉他们已经吃了很多。你也许会问66卡路里意味着什么？如果你每餐少摄取66卡路里，那么你一年将减少20磅！

FAT HABIT #8: Watching too much TV

习惯8：看太多电视

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

Vermont一所大学的研究发现超重者每天减少看电视50%会平均多消耗119卡路里。一年积累下来会减少12磅。当然通过在你看电视的时候做一些其他的运动，哪怕是最为轻微的家务劳动也会燃烧更多的卡路里。此外，如果你的手上有一些餐盘或者衣服需要洗，你将避免另一种危害你体重的行为——毫无目的的吃零食。

FAT HABIT #9: Ordering the combo meal

习惯9：点优惠套餐

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

公共政策与市场研究杂志中的一项研究表明相较于点普通的菜品，如果你点的是优惠套餐，将可能会多摄入100乃至更多的卡路里。为什么？因为如果你点的餐品是捆绑在一起的，你倾向于选择比你所需要的更多的食品。最好在点餐的时候需要什么点什么。这样你将避免受到那些通过组合套餐优惠来从你口袋里骗取更多钱的伎俩。

FAT HABIT #10: Facing the buffet

习惯10：自助餐

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

康奈尔大学的研究者发现当你吃自助餐的时候，肥胖者比普通人更有15%的倾向于坐在可以直接看到食物的座位上。你的行动：选择一个背对食品的座位，这将由于于你避免直面食物。

FAT HABIT #11: Eating off larger plates

习惯11：选用更大的碟子

One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.  

一项研究表明，当允许选择的时候高达98.6%的肥胖者选择更大的餐碟。解读：更多的食物，更多的卡路里，更加肥胖的身体。应该选择相对较小的餐碟，如果有需要的话，你可以多盛取几次。

FAT HABIT #12: Putting serving dishes on the table

习惯12：将盛取餐碟放在桌子上

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

避免自助式或者家庭式的就餐方式，而选择从厨房直接盛取的方式。肥胖杂志上的一篇文章表面如果食物直接从你的餐桌上盛取，人们会相较于通常多消费35%。将食物远离桌子另一项辅助的功能是需要你离开桌子，人们会更加犹豫是否要盛取。

FAT HABIT #13: Choosing white bread

习惯13：选择白面包

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.  

美国临床营养杂志的一篇文章称，当肥胖者使用五谷杂粮时，在为期12周的时间中他们减掉了腹部的多余脂肪。这里有多种因素在起作用，而其中最为重要的是：全麦食品相较于细粮含有更多的纤维成分。

FAT HABIT #14: Taking big bites

习惯14：大快朵颐

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

美国临床营养杂志发现大快朵颐的人比起小口吃饭的人平均多摄入52%的卡路里。通过将食物切成小块，你将增加果腹感并且更加充分享受你的食物。这难道不是一个不错的规律吗？越小的食物，越苗条的身材。

FAT HABIT #15: Not drinking enough water

习惯15：饮水偏少

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

足够的水分是确保身体功能正常的基础，并且饮用更多的水，你将约有可能苗条。犹他大学的一项研究表明，减肥者中那些在每餐前饮用两杯水的人相较于其他人多减掉了30%的体重。你可以加入冰块以扩大效果。德国研究者发现每天饮6杯冰水将提升你的新陈代谢水平，每天多消耗掉50卡路里。这足够每年减掉5磅。

FAT HABIT #16: Having overweight friends

习惯16：有肥胖者的朋友

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)

新英格兰医学杂志中的一篇文章指出：如果你的朋友成为肥胖者，那么你有57%的可能性也成为肥胖者。这与你的社会接触关系有关。当然不是要你把肥胖的朋友仍在一边，而是建议他和你一起去进行运动，而不是让你陪着他们一起暴饮暴食。

FAT HABIT #17: Eating too late

习惯17：就餐过晚

Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

在睡眠过程你的身体也会燃烧脂肪，除非它被忙于处理一个填饱的胃。最近一期的肥胖杂志中表明在观察52人德饮食和睡眠习惯后，发现晚上8点以后进餐的人摄入了更多的卡路里并且有更高的BMI值。

FAT HABIT #18: Not using a scale

习惯18：饮食不规律

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.

关注你的体重使得你强化自己的减肥目目标，并且让你难以欺骗自己的饮食。明尼苏达大学的研究者发现，饮食规律的人相较于那些饮食不规律的人减掉的体重多了1倍。所以想要减肥成功，就需要每天在固定的时间就餐。

FAT HABIT #19: Drinking fruity beverages

习惯19：饮用果汁饮料

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

大多数的餐馆和酒吧都推荐新鲜水果所酿的果汁，并且其中添加了许多的增甜剂和增稠剂。通常而言，引入更多的添加剂，将会让你的腰围变得更粗。

FAT HABIT #20: Eating when emotional

习惯20:在情绪中饮食

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

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