减肥最好的方法是什么（一）
What are the best ways to lose weight?
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网友：使用腰部训练器减肥的技巧，腰部训练器最近很流行。它们不仅用于改善你的体形，还可以减肥。如果你也想减肥，那么最好使用腰部训练，因为它有助于减少身体脂肪和改善新陈代谢。你不需要进行任何饮食或锻炼计划；只要穿上腰部训练器，就看看它在你身上的效果如何.......
正文翻译
What are the best ways to lose weight?
减肥最好的方法是什么?
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Tips On Using Waist Trainer For Weight Loss
Waist trainer has become very popular these days. They are not only used to improve the shape of your body but also for weight loss purposes. If you too want to lose weight, then it is better that you use waist training as it can help in reducing body fat and improving metabolism. You need not go through any diet or workout plan; just wear a waist trainer and see how it works on your body!
Using a waist trainer can help in weight loss by suppressing appetite and increasing sweating.
Waist trainers are known to help in weight loss by suppressing appetite and increasing sweating. When a waist trainer is worn, it compresses the stomach, which helps in reducing the amount of food you eat. The compression also works as an anti-inflammatory agent that can reduce swelling in tissues surrounding your body, thus helping you burn fat more easily.
Waist trainers are specially designed undergarments that are used to shape the waist and abdomen.
Waist trainers are specially designed undergarments that are used to shape the waist and abdomen. These garments can be worn daily, and multiple times a day, depending on personal preference. Waist trainers will help support your back muscles as well as reduce your waist size by compressing excess fat in this area. Waist training has been shown to improve posture while also improving confidence levels when wearing the garment out in public.
Waist training is not just for women! Men can also benefit from waist training with improved posture, less back pain and better overall health!
使用腰部训练器减肥的技巧
腰部训练器最近很流行。它们不仅用于改善你的体形，还可以减肥。如果你也想减肥，那么最好使用腰部训练，因为它有助于减少身体脂肪和改善新陈代谢。你不需要进行任何饮食或锻炼计划；只要穿上腰部训练器，就看看它在你身上的效果如何!
使用腰部训练器可以通过抑制食欲和增加出汗来帮助减肥。
众所周知，腰部训练器通过抑制食欲和增加出汗来帮助减肥。当穿上腰部训练器时，它会压缩胃，这有助于减少你吃的食物量。这种压缩也可以作为一种抗炎剂，减少身体周围组织的肿胀，从而帮助你更容易燃烧脂肪。
腰部训练器是专门设计的内衣，用于塑造腰部和腹部。
腰部训练器是专门设计的内衣，用于塑造腰部和腹部。根据个人喜好，这些服装可以每天穿，也可以一天穿几次。腰部训练器将有助于支撑背部肌肉，并通过压缩该区域的多余脂肪来减小腰部尺寸。腰部训练已被证明可以改善姿势，同时也提高了在公共场合穿着衣服时的自信水平。
腰部训练不仅仅针对女性！男性也可以从腰部训练中受益，改善姿势，减少背部疼痛，改善整体健康！
It is very important that you choose the right size of waist trainer that fits your body well. A good fit will enhance the effectiveness of waist training and help you achieve faster results.
Make sure that it is not too tight or too loose. Your garment should be firm, but not so tight as to cause discomfort. If it’s too loose, the garment will not hold its shape properly, which means that all you are doing is wearing an oversized piece of clothing around your waist in order to have an hourglass figure.
Choose one that is neither too big nor too small for your body type and measurements. Don't wear a size larger than what's recommended by manufacturers because this may lead to discomfort
Start using the waist trainer with low compression and gradually increase it as you get used to wearing it.
It is advisable that you start wearing your waist trainer with low compression and gradually increase it as you get used to it. While this will help you treat your body well, it is important not to overdo the process.
If you feel uncomfortable or have any kind of uneasiness while using your waist trainer, stop using it at once and seek medical attention immediately. Also, avoid wearing the waist trainer for long periods of time as this can cause health problems in the future.
选择适合你身体的合适尺寸的腰部训练器。
选择适合你身体的合适尺寸的腰部训练器非常重要。合适的尺码可以提高腰部训练的效果，帮助你更快地达到效果。
确保它不会太紧或太松。你的衣服应该结实，但不要太紧，以免引起不适。如果太宽松，衣服将无法保持正确的形状，这意味着你所做的就是在腰间穿一件超大的衣服，以获得沙漏形的身材。
根据你的体型和尺寸选择一件既不太大也不太小的衣服。不要穿大于制造商建议尺寸的衣服，因为这可能会导致不适。
开始使用低压缩力的腰部训练器，当你习惯后逐渐增加压缩力。
建议你开始穿低压缩力的腰部训练器，随着你的习惯逐渐增加压缩力。尽管这将有助于你善待自己的身体，但重要的是不要过度。
如果你在使用腰部训练器时感到不舒服或有任何不舒服，请立即停止使用，并立即就医。此外，避免长时间佩戴腰部训练器，因为这可能会导致未来出现健康问题。
Waist trainers have become very popular these days for their effectiveness in weight loss. They are made of cotton, latex or polyester and they are designed to shape the waist and abdomen. These garments work by compressing the waist and abdomen, thereby reducing its size to give a slimmer appearance. In addition, they can help in weight loss by suppressing appetite and increasing sweating which will reduce fat storage in your body.
However, before you buy yourself one of these garments it is advisable that you consult your physician first so that he/she can advise on its use or recommend alternative methods for losing weight if he/she feels that using a waist trainer might not be suitable for you.
With these tips, you can use a waist trainer to lose weight. The best part is that it doesn't cost you much and is easy to get started with. So, what are you waiting for?
如今，腰部训练器因其减肥效果而变得非常流行。
如今，腰部训练器因其减肥效果而变得非常流行。它们由棉花、乳胶或聚酯制成，设计用于塑造腰部和腹部。这些服装通过压缩腰部和腹部来工作，从而减小尺寸，使其看起来更苗条。此外，它们可以通过抑制食欲和增加出汗来帮助减肥，从而减少储存在体内的脂肪。
然而，在购买这些服装之前，建议先咨询医生，以便在他/她的建议下使用这些服装，或者如果他/她觉得使用腰部训练器于你可能不适合，建议采用其他减肥方法。
有了这些建议，你可以使用腰部训练器来减肥。最棒的是，它不需要花很多钱，而且很容易就开始。那么，你还在等什么？
I’ve been working with Toptal for almost 8 years and I’ve had nothing but a great experience so far. I’ve been able to take control of my career and work on my own terms and schedule, something that would have been impossible when I worked for someone else.
I’ve tried freelancing independently without a platform, but having to chase invoices and clients became a drag that ate up nearly all my time, preventing me from really enjoying the work I was doing. With Toptal that’s a thing of the past, with them I get a regular income with more security than straight freelance, and the ability to choose the work I want to do.
If you’re the kind of software engineer who doesn’t want to sit in a cubicle for the rest of your life, who has a more entrepreneurial and business-minded streak, and who is highly skilled, then I cannot recommend Toptal enough. It will definitely improve your quality of life.
Work to live, don’t live to work.
我已经和Toptal（全球精英自由职业者平台）合作了近8年，到目前为止，我的经历非常棒。我已经能够掌控我的职业生涯，按照我自己的方式和时间表工作，这在我为别人工作时是不可能的。
我试过在没有平台的情况下独立做自由职业者，但不得不追逐发票和客户成了一种拖累，几乎吞噬了我所有的时间，让我无法真正享受我正在做的工作。加入Toptal，这已经是过去的事了，与他们一起，我获得了比直接自由职业者更稳定的固定收入，并且有能力选择我想做的工作。
如果你是那种一生都不想坐在小隔间里的软件工程师，有着更具创业精神和商业头脑的特质，而且技术娴熟，那么我推荐的Toptal是再好不过了。它肯定会提高你的生活质量。
工作是为了生活，不要为了工作而活着。
Basically all depends upon the calorie intake…….initially i used to take around 5000+ calories in a day in form of biscuits,namkeens, kachori,momos etc.
And the end result was my weight which came around 100 kg.
But then i started cycling with strict ban on my sugar and fast food intake and also few changes such as
I used to drink warm water throughout the day
Green tea in morning,around 4 pm in evening
No sugar instead jaggery some day is allowed
No refined flour like maida etc.
2 chapatis with curd in lunch and some salads
5 egg whites around 8 pm/oats also you can take
Cycled for around 1 hour daily(indoor cycling)
All this started on 5 april during lockdown and i significantly reduced my weight from 100 to 68 kg in span of 4 months
基本上都取决于卡路里摄入量。起初，我每天摄入大约5000多卡路里的热量，比如饼干、馕饼、卡其里、莫莫等。
最终结果是我的体重达到了100公斤左右。
但后来我开始骑自行车，严格禁止我的糖和快餐摄入量，对此计划很少做出改变，比如
我过去整天喝温水；
早上喝绿茶，晚上4点左右喝；
不允许吃糖，而允许吃粗糖；
没有像玉米粉之类的精制面粉。
午餐里有两份奶油馅饼和一些沙拉；
晚上8点左右吃5个蛋白/燕麦也可以；
每天骑行1小时左右(室内骑行)。
所有这些都是从4月5日禁闭期间开始的，在4个月的时间里，我的体重从100公斤显著减轻到68公斤。
Take stairs wherever you go.
Drink lemon water each day after waking up. Lemon water is low in calories and it can increase metabolism.
Never skip meals. When you skip, your body goes into energy saving mode where it actually slows down your metabolism. In addition, you are likely to intake more calories in next means when you skip one meal. So, eat smaller portions in regular intervals.
Replace sugar with jaggery. People say sugar will make you gain weight. But how? Sugar is a substance which is high in calorie and contains nothing except carbohydrates. Excess carbohydrates in body are stored as fat. So, if you take some other food of same calories, it can give fiber, protein and other nutrients which are helpful for body and there is no way for that to get stored as fat.
Carry a water bottle everywhere you go. Not because you don't get water in public places, but a water bottle of your own will remind you to drink water consistently and it will remind you your goal to lose weight.
People say it so correct that 20% of weight loss is done through exercise, but the major 80% is only through diet. What you eat is far important than how much time you exercise.
Drink water 30 minutes before and an hour after your meal. Trust me, this trick helps a lot. Immediately drinking water after meals will dilute digestive juices and makes digestion difficult.
Fill your plate will veggies. If not more veggies, at least keep veggies and carbohydrates(rice, roti, bread) in equal ratio.
Having egg in breakfast will do wonders. Not only because egg is rich in protein, but egg keeps you full. If you take 2–3 eggs in mornings, you won't feel hungry for next few hours.
无论你走到哪里，都要走楼梯。
每天醒来后喝柠檬水。柠檬水热量低，可以促进新陈代谢。
永远不要不吃饭。当你不吃饭，身体会进入节能模式，实际上会减缓你的新陈代谢。此外，当你不吃饭，你很可能会在接下来摄入更多的卡路里。所以，每隔一段时间吃一小份。
用软糖代替粗糖。人们说糖会使你体重增加。但怎么做呢？糖是一种热量很高的物质，除了碳水化合物以外什么也不含。体内多余的碳水化合物以脂肪的形式储存。所以，如果你吃一些其他热量相同的食物，它可以提供对身体有益的纤维、蛋白质和其他营养素，而这些营养素不可能作为脂肪储存起来。
无论你走到哪里，都要带一个水瓶。不是因为你在公共场所没有水，而是你自己的一个水瓶会提醒你坚持喝水，它会提醒你还有减肥的目标。
人们说，20%的减肥是通过锻炼完成的，这是非常正确的，但主要的80%只是通过饮食。你吃什么远比你锻炼的时间重要。
饭前30分钟和饭后1小时喝水。相信我，这个技巧很有用。饭后立即喝水会稀释消化液，使消化变困难。
把你的盘子装满蔬菜。如果没有更多的蔬菜，至少要保持蔬菜和碳水化合物（大米、萝卜、面包）的比例相等。
早餐吃鸡蛋会产生奇迹。不仅因为鸡蛋富含蛋白质，而且鸡蛋能让你保持饱腹感。如果你早上吃2到3个鸡蛋，在接下来的几个小时里你不会觉得饿。
Drink 3–4 liters of water everyday. Do not drink much water at once just to complete the 4 liter target. Drink in regular intervals. Like for every 40 minutes or for every hour. Drinking water can improve metabolism, suppress your unnecessary appetite, and make exercising easy. In all these ways, it will help you shed your weight.
Avoid processed foods. I stopped eating snacks like Maggie, biscuits and all. Instead, I eat boiled green peas, boiled brown peas, sprouts in my snacks time.
Do not fry your veggies, every time boil them and eat. Because boiling will help you retain anti-oxidants and the water content in those veggies will do a lot good for your body.
Eat fruits. Don't drink them. I mean no juices. When you drink one glass of orange juice, it's a mixture of 4–5 oranges, sugar, and water. So with one glass of juice, you are getting sugar of 5 oranges. And also a glass of juice will not make you full. Instead, eat two oranges in fruit form. It will make you full, and also the sugar intake will be minimal.
Do not take oily foods. Oil contains more calories. When you eat small amount of oil, it will give you sufficient calories but it won't make you full, as a result you will eat more and gain more calories. But when you eat vegetables, eggs, and other nutrient sources, it will make you full and also gives you sufficient calories.
间歇性禁食。这对我很管用。我说的间歇性禁食是指，我会做的是，我在晚上7点前吃饭，早上8点后吃第一顿饭。当你每天禁食10-12小时时，你的身体可以将储存的脂肪转化为能量，这将使减肥过程变得非常容易。
每天喝3-4升水。不要为了完成4升的目标而一次喝很多水。定期喝水。比如每40分钟或每小时。喝水可以促进新陈代谢，抑制不必要的食欲，让锻炼变得容易。在所有这些方面，它将帮助你减肥。
避免食用加工食品。我不再吃麦琪、饼干等零食。相反，我在零食时间吃煮熟的绿豌豆、煮熟的棕色豌豆和豆芽。
不要油炸蔬菜，每次都要煮着吃。因为煮能帮助你保留抗氧化剂，蔬菜中的水分对你的身体有很多好处
吃水果。不要打汁。我的意思是不要喝有果汁。当你喝一杯橙汁时，它是4-5个橙子、糖和水的混合物。因此，一杯果汁，你就得到了5个橙子的糖。而且一杯果汁也不会让你饱。相反，吃两个水果状的橙子。它会让你饱腹，而且糖分的摄入量也会很小。
不要吃油腻的食物。油含有更多的卡路里。当你吃少量的油时，它会给你足够的热量，但不会使你饱腹，因此你会吃得更多，获得更多的热量。但当你吃蔬菜、鸡蛋和其他营养来源时，它会让你饱腹，也会给你足够的热量。
A few days ago I saw something that looked like a reality show on a television channel. Some kind of terrorist attack was simulated and the only way out was the roof of the building, where rescue helicopters were supposedly waiting for them. The elevators were off, so the only way to get to the top was the stairs. A surprisingly large number of people failed to cope with all 22 floors. It's really sad that someone misses out because they're overweight and totally unprepared physically.
According to statistics, in most countries of the world, more than 50% of the population has weight problems. And that percentage grows from year to year. Today, people eat a lot of high-calorie foods, move less, and create ideal conditions for the formation of fat deposits. After realizing that their health is at risk, they start using fat burners or resort to irregular diets. Almost everyone's goal is to lose a few pounds.
obesity and laziness
Research has shown that it is very rare for someone to gain 10 kilograms in a year. The fattening process is generally slower and lasts longer. Without realizing that they are consuming more calories than they need, people begin to see obesity as a greater force. The same feeling occurs when it comes to a cold, baldness or, God forbid, some unpleasant illness.
I have good news. It is not like this. Obesity and fat deposits are something you can really influence. Your stomach and fat deposits on your arms, legs, and face are not something you have to live with for the rest of your life. In this article, I will give you guidelines on how you can easily lose 10 kilograms of fat.
几天前，我在电视频道上看到了一个看起来像真人秀的节目。模拟了某种恐怖袭击，唯一的出路是大楼的屋顶，据说那里有救援直升机在等着他们。电梯已经被关闭，所以到楼顶的唯一途径就是楼梯。令人惊讶的是，大量的人无法应付22层楼。真的很遗憾，有人因为超重和身体完全没有准备而因错过机会。
据统计，在世界大多数国家，超过50%的人口有体重问题。这一比例每年都在增长。今天，人们吃很多高热量的食物，减少运动，并为脂肪沉积的形成创造理想的条件。在意识到自己的健康面临风险后，他们开始使用脂肪燃烧器或采取不规则饮食。几乎每个人的目标都是减掉几磅。
肥胖和懒惰
研究表明，一个人一年内体重增加10公斤是非常罕见的。育肥过程通常较慢，持续时间更长。人们却没有意识到他们摄入的热量超过了所需，开始将肥胖视为一种更大的力量。同样的感觉也会发生在感冒、秃头或(上帝保佑不要这样)一些让人不舒服的疾病上。
我有个好消息，这一切其实不是这样的。肥胖和脂肪沉积是你真正可以影响的东西。你的胃和手臂、腿和脸上的脂肪沉积不是你余生必须忍受的东西。在这篇文章中，我将为你提供如何轻松减掉10公斤脂肪的指南。
How to change the ratio of calories consumed and consumed? There are two ways. Reducing calorie intake, a popular diet, or increasing calorie intake, which is only possible through physical activity.
Let's clarify the concept of diet. A diet does not imply a total change in the way of eating and going from the foods that we usually eat to something that we have never eaten. It is enough to continue eating the foods that you like the most, but reduce the quantity. It's not so much what you eat as what you don't eat. It is not the specific type of food that makes you fat, but the quantity. We lose weight not because of the food we eat, but because of the food we don't eat. This approach to diet is good for the psyche because there is no sense of sacrifice, suffering and great sacrifices.
Psyche is very important in weight loss, because the lack of visible results from the diet, coupled with a great feeling of food sacrifice, leads to a loss of faith and abandonment.
我将从脂肪沉积的形成机制开始。我们吃的食物是身体需要的燃料。摄入的食物的能量值是用卡路里来衡量的。消耗的热量被用来维持内部器官的工作和身体的生理过程，以及运动和所有其他身体活动。未使用的热量以脂肪的形式储存在体内作为储备燃料。因此，当摄入的热量大于消耗的热量时，就会形成脂肪。由此可以得出一个简单的结论，只有消耗的热量比摄入的热量多，才能融化脂肪， 这看起来很简单。
如何改变摄入和消耗的卡路里比例？有两种方法。减少卡路里摄入量，一种流行的饮食，或增加卡路里消耗量，这只有通过体育活动才能做到。
让我们澄清一下饮食的概念。节食并不意味着彻底改变饮食方式，从我们通常吃的食物转变为我们从未吃过的食物。继续吃你最喜欢的食物就足够了，但要减少数量。与其说是你吃什么，不如说是你不吃什么。让你发胖的不是特定类型的食物，而是数量。我们减肥不是因为我们吃的食物，而是因为我们不吃的食物。这这种饮食方式对精神是有好处的，因为没有牺牲、痛苦和巨大牺牲的感觉。
心理在减肥中非常重要，因为缺乏可见的减肥效果，再加上对食物的巨大牺牲感，会导致丧失信心和放纵。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
An active approach involves consuming calories that have been stored as reserve fuel in the form of fat. Any physical activity burns calories. Walking, dusting, working in the garden, vacuuming carpets,... It is important that we constantly strive to do some physical activity that maintains the level of calorie burning.
Here is the solution
I will suggest a simple way to lose 10kg of fat deposits. Let me start with a bit of math and physics.
For starters, we shortened each of the three daily meals we usually eat by 100 calories, that's the caloric value of two thinly sliced slices of bread. Then we throw away two cans of Coke, which are 140 calories each. Add to that half an hour, up to an hour of brisk walking, which can consume between 300 and 50 calories depending on intensity, body weight, age... And let's have a 50% level of discipline, which means that we reduce every other food or diet every other day. Maybe we miss a can of Coca-Cola while walking every day for half an hour. Even with half the discipline, we are still about 400 to 500 calories in a deficit every day compared to our previous habits.
Daily but disciplined enjoyment of your favorite meal, along with a little walk, will inevitably make you look better in the long run. And 10 kg of fat deposits is 77,000 calories, which can be melted in 5-6 months with our moderate but disciplined way.
I didn't say it was easy, but it was simple.
这份菜单似乎是为了扰乱我们的生活而拼凑起来的。有时候，在我看来，那些制定饮食计划的人故意去买一些恶心的和/或难以获得的展品和食物，以便在他们失败时有一个潜在的托辞。每天减少卡路里摄入量的任何饮食方式都是好的。当然，不可能在一生中都保持热量不足，与其节食并等待脂肪沉积消失，还必须采取其他措施。
一种积极的方法是消耗以脂肪形式储存的储备燃料的卡路里。任何体育活动都能燃烧卡路里：散步、除尘、在花园里干活、用吸尘器清扫地毯，重要的是，我们要不断尝试做一些体育活动，以保持卡路里燃烧的水平。
这是解决方案
我将建议一个简单的方法，以减少10公斤脂肪沉积。让我从一些数学和物理理论开始。
首先，我们每天吃的三顿饭每顿都减少了100卡路里的热量，这是两片薄片面包的热量。然后我们扔掉两罐可乐，每罐140卡路里。再加上半小时的快走，最多可达一小时，这可以消耗300到50卡路里，取决于强度、体重和年龄，让我们有50%的自律水平，这意味着我们每隔一天减少其他食物或饮食。也许我们在每天步行半小时的时候错过了一罐可口可乐。即使有一半的训练，与我们以前的习惯相比，我们每天仍然少摄入400到500卡路里。
每天都有规律地享用你最喜欢的食物，并散步，从长远来看，这将不可避免地让你看起来更好。10公斤脂肪沉积量为77000卡路里，用我们适度但有规律的方法可以在5-6个月内给消耗掉。
我没说这很容易，但确实很简单。
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Fat burners
Finally, let me address the myth of the magic pills from which fat burners are hit, or "fat burners" in English. I will be clear. Those pills don't work. Why? Everything we eat is intended to provide enough calories, that is, fuel to maintain our vital functions and activities. Unused calories ingested through food are stored as fat deposits. Therefore, we can consider adipose tissue as a form of energy reserve in the body. It takes more than 100 kilometers of brisk walking to burn a kilogram of fat. Is it possible for a magic pill to burn off the energy of walking more than 100 kilometers? It is not! All that fat must be used by physical activity and will not burn itself
所以饮食很简单。我们吃我们最喜欢的东西，我们只在数量上节俭。我们避免每小时饮用碳酸果汁、果汁、咖啡和甜茶。尽可能经常地进行体力活动。除了走路，避开电梯，步行上班，自己洗车，我们需要不断地做一些事情，迫使我们的身体燃烧卡路里和燃烧脂肪。
脂肪燃烧器
最后让我来谈谈关于燃烧脂肪的神奇药丸的神话，或者用英语叫“燃烧脂肪”。我会澄清的，那些药丸不起作用，这是为什么？我们吃的一切都是为了提供足够的热量，也就是说，燃料来维持我们的重要功能和活动。通过食物摄入的未使用的卡路里以脂肪沉积的形式储存。因此，我们可以将脂肪组织视为体内能量储备的一种形式。燃烧一公斤脂肪卡路里的需要100多公里的快步走。一颗神奇的药丸能消耗走100多公里的能量吗？不可能的！所有这些脂肪的卡路里都必须通过体力活动燃烧，而且不会自行燃烧。
1. Do as much physical activity as possible. Whenever possible, instead of driving a car, walk, do light exercises in the workplace, take the stairs instead of the elevator, play more with your children...
2. Opt for aerobic training. Half an hour of brisk walking or slow jogging isn't much of a sacrifice, and the benefit is primarily a better appearance and better health.
3. Lifting a little weight doesn't hurt. Exercising at the gym burns calories and increases muscle mass, which leads to a stronger metabolism and even higher calorie consumption.
4. Watch your diet. Eat what you want but in moderation. Eat slowly because the feeling of fullness is delayed by 15 minutes.
减肥的原则是：
1.尽可能多地进行体力活动。只要有可能，不要开车、要走路、在工作场所做轻度运动、爬楼梯而不是坐电梯、多和孩子玩。
2.选择有氧训练。半个小时的快步走或慢跑并不是很大的牺牲，其好处主要是有更好的面貌和更健康。
3.举一点重物不会造成伤害。在健身房锻炼可以燃烧卡路里并增加肌肉质量，从而带来更强的新陈代谢和消耗更多的卡路里。
4.注意饮食。想吃什么就吃什么，但要适度，慢慢吃，因为饱腹感会延迟15分钟。