减肥最好的方法是什么（二）
What are the best ways to lose weight?
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网友：我们都在为即将到来的家庭聚会做准备。这是我叔叔和婶婶结婚25周年纪念日。由于在加利福尼亚州上课和长时间的学习，我过去常常吃很多东西。那时，吃是我最喜欢的爱好。当时我体重116公斤。就在第二天，我的神经受到了损害，这是一种神经损伤......
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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28th January 2018:-
We , all were getting ready for the upcoming function in our Family. It was the 25th Wedding Anniversary of my Uncle and Aunt. Because of CA course and the long studying hours , I used to hog a lot on food . At that time EATING was my Favourite Hobby . I was 116 Kgs at that time . On the very next day , I got BP attack which was nerve Wrecking. We visited Doctor and he strictly consulted me to reduce weight. He said if you won’t to do now , you will soon get a heart attack.
So I started Working Hard for it!
2018年1月28日：
我们都在为即将到来的家庭聚会做准备。这是我叔叔和婶婶结婚25周年纪念日。由于在加利福尼亚州上课和长时间的学习，我过去常常吃很多东西。那时，吃是我最喜欢的爱好。当时我体重116公斤。就在第二天，我的神经受到了损害，这是一种神经损伤。我们拜访了医生，他严格要求我减肥。他说如果你现在不这样做，很快就会发作心脏病。
所以我开始努力减肥！
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I used to attend early morning classes so I used to wake up and start my day with APPLE CIDER VINEGAR and LUKE WARM WATER. I used to hate it but I had to do it for my Weight loss. I used to Return back home by 10:30 AM and used to have Light Lunch Such as POHA , MUESLI etc. I had strictly Cut down all the fried things and wafers which I used to hog a lot during Morning. It Helped a lot.
My Second meal used to be in the evening 5:30 PM where I used to have 2 Chapatis and Green Vegetables. NO RICE at all. NO junk Food At all . After that I used to drink 2 Full Glasses of Luke Warm Water which helped me a lot to reduce weight. After 2 hours of My Second meal (Type of a brunch) I used to go to Park for running and yoga. REMEMBER Running is the best form of exercise for fat loss.
I used to have COCONUT WATER after returning from Park and used to have my Dinner by Max 9:30 PM . My Dinner Consisted full of Salads , Cereals ,Vitamins and Minerals .
我的饮食计划如下：
我经常参加清晨的课程，所以我常常醒来，用苹果醋和温水开始我的一天。我过去很讨厌它，但为了减肥，我不得不这么做。我过去常常在上午10:30前回家，吃清淡的午餐，如灯笼果、麦片等。我严格控制了早上经常吃的油炸食品和饼干，这对我减肥帮了大忙。
我的第二顿饭过去是在晚上5:30，在那时我吃两份印度薄饼和绿色蔬菜，根本不吃大米。一点也不吃垃圾食品。在那之后，我经常喝两杯温水，这对我减肥有很大帮助。在我吃了第二顿饭（早午餐的类型）的两个小时后，我经常去公园跑步和瑜伽。记住跑步是减肥的最佳运动方式。
从公园回来后，我经常喝椰子汁，通常在晚上9:30之前吃晚饭。我的晚餐包括沙拉、麦片、维生素和矿物质。
One of my resolutions this year had been to focus on fitness. It has been 3 months and I already love the journey.
All you have to do is make healthier foods choices. That is literally 80% of the journey.
Substitute:
Soft drinks with water. Lots and lots of water
Fried products with grilled or roasted products
Unhealthy snacks with salad, fruits or nuts
White rice/ bread with brown rice/ bread
Dairy milk with plant based milk (eg almond milk, soy milk)
Desserts with fruits containing natural sugar
Excess carbohydrates and fats with proteins
Try healthy food for a few months, along with workouts for 4-5 hours a week, and you’ll start noticing the difference!
今年，我的一个决心是专注于健身。已经三个月了，我已经爱上了这段旅程。
你所要做的就是选择更健康的食物。这几乎占据整个减肥过程的80%。
替代方式：
含水软饮料VS大量的水
煎炸产品VS采用烤的方式或烤制品
不利于健康的零食VS含有沙拉、水果或坚果的零售
白米饭、面包VS糙米、面包
含植物基奶的乳制品（如杏仁奶、豆奶）
含天然糖的水果甜点
过量的碳水化合物和脂肪 VS蛋白质
试着吃几个月健康的食物，每周锻炼4-5小时，你就会发现不同了！
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases… but caloric deficit is a must. You have a lot of online diet planners and calculators, like Next Level Diet for example (I have been using it for a long period of time). Losing weight is just a simple math, really… ??
第一件事是有计划和有结构的饮食，因为你的身体燃烧脂肪的唯一方法是把它转为能量。基本上，你需要吃低于能量维持水平的食物(以卡路里计)，你的脂肪细胞会用来补偿丢失的能量(卡路里)。这就是你的身体运转方式。还有其他事情需要考虑，比如荷尔蒙状况、疾病……但热量不足是必须的。你有很多在线饮食计划者和计算器可以利用，例如Next Level diet（我已经使用它很长时间了）。减肥只是一个简单的数学运算，真的是如此！
Lose 5 kilos in a month - the 5 best methods
1. Pay attention to portions
The mainstay of most diets is that they do not allow for the consumption of large amounts of food at once, which modern man today is so accustomed to when he forages. There are different definitions of how much food can be eaten at one time. The easiest way is to eat a palm-sized portion of protein and carbohydrates and a baked potato and apple the size of your clenched fist.
It seems easy to do all this while continuing your old lifestyle and eating fast food, but unfortunately, in more and more places, it is inevitable that you will fill up on degesch. Endless 'all you can eat' cold dishes, pizzas, as well as the refillable box of chips is a great temptation. Many times, unfortunately, he decides that you can't pass up this offer, since you get so much for so little money.
Also, keep in mind that his stomach can hold about twice the amount that his compound palms can hold. Do not exceed this amount at individual meals and, if possible, do not go anywhere near this amount, at the latest at lunchtime, when your digestive juices are strongest.
一个月减掉5公斤的5种最佳方法
注意食物的分量
大多数饮食的主要特点是，它们不允许一次性摄入大量食物，而现代人在觅食时已经习惯了这一点。对于一次可以吃多少食物有不同的定义。最简单的方法是吃一份手掌大小的蛋白质和碳水化合物，以及一份握紧拳头大小的烤土豆和苹果。
在继续你的陈旧生活方式和吃快餐的同时，做这一切似乎很容易，但不幸的是，在越来越多的地方，你不可避免地会吃得饱饱的。无休止的“你能吃多少”凉菜、比萨饼以及一盒又一盒的薯条都是一个巨大的诱惑。不幸的是，很多时候你不能放弃这个提议，因为你用非常少的钱就能得到这么多的食物。
此外，请记住，胃可以容纳大约两倍于手掌所能容纳的量。个人用餐时不要超过这个量，如果可能的话，不要摄入接近这个量的食物，最晚在午餐时间，因为这时候你的消化液最旺盛。
His mother may have taught him to eat everything on his plate, because he was taught the same way. But in some cases, this can lead to unhealthy habits where you can't leave food on your plate.
For many, old habits like three meals a day don't work either. Some people prefer four or five meals a day. Much research has been done on what foods are bad for the body. It can be easy, since your parents use unhealthy fats for baking and cooking, for example. Transform your recipes in a healthier way that suits you.
改掉不健康的习惯
他的母亲可能教他把盘子里的东西都吃了，因为他也是这样被教育的。但在某些情况下，不能把食物留在盘子里会导致不健康的习惯。
对许多人来说，像一天三餐这样的老习惯也不管用。有些人喜欢一天四五顿饭。关于什么食物对身体有害的研究已经做了很多。这很容易，因为你的父母用不健康的脂肪来烘烤和烹饪。以适合你的更健康的方式改变你的食谱。
There are tons of fitness programs that claim to have found the perfect way to get fit and lose weight. The only thing they have in common is that they are all right. You just have to understand that you definitely have to exercise more than you currently do, but this means different things for everyone in practice.
If you currently lead a sedentary lifestyle, don't start moving for an hour a day right away, because that will do more harm than good. If you already lead an active lifestyle, try other forms of exercise and more demanding tasks, especially if you find that you no longer feel your current form of exercise.
It's also important to note that no matter what kind of exercise you do and how long you spend on it every day, try to follow the rule that you should do more vigorous exercise three times a week and light exercise. like walking every day.
多锻炼
有大量的健身项目声称已经找到了保持健康和减肥的完美方法。他们唯一的共同点就是他们都很好。你只需要明白，你一定要比现在进行更多的锻炼，但这对每个人来说意味着不同的事情。
如果你目前过着久坐的生活方式，不要马上开始每天一个小时的运动，因为那弊大于利。 如果你已经过着积极的生活方式，尝试其他形式的锻炼和更高要求的任务，特别是当你发现对你目前的锻炼形式不再有感觉的时候。
同样重要的是，无论你做什么运动，每天花多长时间，都要尽量遵循这样的规则:每周做三次高强度运动和轻度运动。比如每天走路。
This may sound like the simplest task, but it's not that easy for most people to follow this rule. Due to emotional attachment to food and poor eating habits, many times we continue to eat, even when our body already indicates that it is full.
In his book I Can Make You Slim, Paul McKenna describes the easiest, most natural way to lose weight to a natural, healthy weight. He also recommends eating when you're hungry, eating what you want, and enjoying every bite of the food you eat. Sounds simple, right?
If you stop and think about it for a moment, these simple steps are what you should take naturally. Many of us eat even when we are not hungry, continue to eat even when we are full, and are distracted from eating by television or work. In light of these, it is already clear how dysfunctional we lead a lifestyle. Discovering this is the first step towards a healthier lifestyle.
吃饱了就不要再吃了
这听起来可能是最简单的任务，但对大多数人来说，遵循这条规则并不容易。由于对食物的情感依恋和不良的饮食习惯，很多时候即使我们的身体已经饱了，我们会继续吃东西。
保罗·麦肯纳（Paul McKenna）在他的书《我能让你苗条》（I Can Make You Slim）中描述了最简单、最自然的减肥方法，使体重达到自然、健康的体重。他还建议你饿的时候吃，想吃什么就吃什么，享受你吃的每一口食物。听起来很简单，对吧。
如果你停下来想一想，这些简单的步骤是你应该自然采取的。我们中的许多人即使不饿也会吃，即使饱了也会继续吃，并且会因电视或工作而分心。由此可见，我们的生活方式是多么不正常。发现这一点是迈向更健康生活方式的第一步。
The moment of purchase is also the moment of truth. Most of the time, you eat the food you bought, even if you regret buying it. In the past, it was enough to follow the rule of not shopping hungry. But these days, with so much emphasis on product packaging and placement, as well as advertising, you're likely to fill your shopping cart with foods you know are unhealthy, even when you're not hungry.
And once that unhealthy food has entered your apartment, it will haunt you until you eat it. Since most of these foods contain additives designed to make you eat more and crave them more, they can greatly hamper your weight loss efforts.
The next step you need to take is to remove alluring but unhealthy foods from your home. This is often what the various good programs give you to ditch all the unhealthy foods and replace them with healthy foods. However, this may be difficult for you if you don't like to waste food. You can avoid waste by taking an occasional break day from your diet, where you eat the foods you can't eat during the diet, and then continue the next day with a healthy lifestyle and adequate exercise.
不要买不该买的东西
购买的时刻也是真相的时刻。大多数时候，你吃你买的食物（即使你后悔买了）。在过去，只要遵守不饿着肚子购物的原则就足够了。但如今，由于对产品包装和位置以及广告的重视，即使你不饿，你很可能会在购物车里装满明知不健康的食物。
一旦这些不健康的食物进入你的公寓，它就会一直困扰着你，直到你吃了它。由于这些食品中的大多数都含有添加剂，这些添加剂旨在让你吃得更多，更渴望吃它们，因此它们会极大地阻碍你减肥。
你需要采取的下一步是从家里清除诱人但不健康的食物。这通常是各种让你抛弃所有不健康的食物好的计划，代之以健康的食物。然而，如果你不喜欢浪费食物，这对你来说可能很困难。你可以通过在节食中偶尔休息一天来避免浪费，在那天你吃你在节食期间不能吃的食物，然后第二天继续健康的生活方式和进行充分的锻炼。
I will share some secrets,
1. Doing regular exercises according to a schedule.
There are various kinds of exercises you can try. I suggest you regular waking of 3–5 kms per day. (Spend 35 minutes to walk 4 kms, This will burn more calories).According to my experiences walking is the best exercise. It will give full body workout. You can try treadmill for walking. If you are able , You can swim instead of walking.
Also do plank exercises for reduce your belly fat. It will give you a attractive and toned stomach.
Plank Exercising
2. Control your diets.
Diet is the most important thing.
You should take a very light diet for the dinner. Taking a heavy diet for the dinner will increase your obesity. Also reduce foods with sugar, salt, Carbohydrate and fats.
Above things are the best secrets which I can share with you.
我将分享一些秘密，
1、根据时间表定期进行锻炼。
你可以尝试各种各样的定期。我建议你每天定时醒来后步行3-5公里。（花35分钟步行4公里，这会燃烧更多卡路里）。根据我的经验，步行是最好的锻炼。它将让全身参与锻炼。你可以试试跑步机上走路。如果你能游泳就可以不用走路。
也可以做平板支撑运动来减少腹部脂肪。它会给你一个有吸引力和健美的腹部。
平板支撑运动
2、控制饮食。
饮食是最重要的事情。
晚餐你应该吃清淡的食物。晚餐时吃大量的食物会增加肥胖。同时减少含糖、盐、碳水化合物和脂肪的食物。
以上是我能与你分享的最好的秘密。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
You do not actually need to go crazy in the gym to lose 10 or 20 pounds.
The best ways to lose weight are to keep a food diary and to set realistic goals for yourself. A food diary is a useful tool to track your eating habits. You can also find food diaries online that can help you keep track of what you eat. Try to limit the amount of unhealthy foods you eat.
The best way to lose weight is not a one-size-fits-all approach. Losing weight depends on each individual’s goals and body type. Some people may want to lose a few pounds for health reasons, while others may want to lose weight for an upcoming special event.
There are a few things that you can keep in mind to ensure you’re on the right track. For example, you should focus on eating plenty of protein to help you feel fuller for longer, while getting plenty of exercise will help boost your metabolism and burn calories.
The best ways to lose weight are to maintain a healthy diet and regular exercise. If you want to lose weight, you should try to eat fewer calories (or burn more calories) than you use each day. You should also be physically active for at least 30 minutes a day.
实际上，你不需要在健身房发疯就能减掉10或20磅体重。
减肥的最好方法是记饮食日记，并为自己设定现实的目标。食物日记是追踪你饮食习惯的有用工具。你也可以在网上找到食物日记，帮助你记录你吃了什么。尽量限制你吃的不健康食物的数量。
减肥的最好方法不是一刀切的方法。减肥取决于每个人的目标和体型。一些人可能出于健康原因想要减掉几磅，而另一些人可能为了即将到来的特别活动想要减掉体重。
有几件事你可以记住，以确保你在正确的轨道上。例如，你应该多吃蛋白质，以帮助你长时间感到饱腹，而多运动有助于促进新陈代谢和燃烧卡路里。
减肥的最好方法是保持健康的饮食和定期锻炼。如果你想减肥，你应该试着每天吃更少的卡路里（或燃烧更多的卡路里）。你还应该每天至少锻炼30分钟。
How (Not) To Lose Weight: Please Don't Do This
If you've already read something about losing weight, and it's something from the following list, then you'd better get it out of your head quickly. It doesn't work and science has confirmed it x times.
you have to do some special exercises to lose weight (nonsense)
you have to eat fewer servings more often or 3-5 meals a day to speed up your metabolism (complete nonsense)
you will develop a six pack with abdominal exercises (hopefully so)
being hungry will slow down your metabolism and activate the economy mode (or not)
如何（不）减肥，请不要这样做：
如果你已经读过一些关于减肥的东西，并且它来自于下面的列表，那么你最好尽快把它从你的脑海中忘掉。它不起作用，科学已经多次证实。
你必须做一些特殊的运动来减肥（胡说八道）
为了加快新陈代谢，你必须经常少吃几份或每天吃3-5顿饭，加速新陈代谢（完全是胡说八道）
通过腹部运动，你会练出六块腹肌（希望如此）
饥饿会减缓新陈代谢，激活节约模式（或不）
to lose weight you have to detoxify and it is healthy (there is no reliable evidence and it can even harm your health)
it's all about the glycemic index (no it's not)
no carbs at night, that would kill your chances of losing weight (another stupid thing to add to the number)
you have to limit carbohydrates, because they can cause weight gain (eating them in excess is not the healthiest, but carbohydrates do not cause weight gain)
I could put even more here, but you don't have all day for this article. However, with this I may have disproved many illusions about weight loss that the mainstream and marketing are trying to put into your head.
不吃早餐会使你发胖（你不会，也不是说健康的早餐不重要，但它对减肥没有多大影响）
要减肥，你必须戒毒，这是健康的（没有可靠的证据，它甚至会损害你的健康）
这都是关于血糖指数（不，不是）
晚上不吃碳水化合物，那会减少你减肥的机会（又多了一件愚蠢的事）
你必须限制碳水化合物，因为它们会导致发胖（吃得过多不是最健康的，但碳水化合物不会导致发胖）
我可以在这里写更多，但你没有一整天的时间看这篇文章。然而，通过这一点，我可能已经推翻了许多主流媒体和市场营销试图灌输给你的关于减肥的幻想。
Recommended reading: What you need to know when you start losing weight so you don't get disappointed
How to lose weight healthily
If losing weight is all you care about, be careful what you wish for. Muscles and not weight make a good figure and health. Fortunately, people like Kellsey Wells and other brave women have given the world images of what it really is.
The point is that the density of muscle is slightly greater than the density of fat. A liter of muscle mass weighs up to 1.06 kilograms and a liter of fat 0.92 kilograms.
In other words, 1 kg of muscle occupies 0.94 liters of volume and 1 kg of fat occupies 1.08 liters of volume.
Therefore, your body can look several times better even if you weigh a little more.
幸运的是，读完这篇文章后，你会知道减肥真正意味着什么。
推荐阅读：当你开始减肥时，你需要知道什么，这样你就不会失望
如何健康减肥
如果减肥是你唯一关心的事情，那么小心你的愿望。是肌肉而不是体重造就了良好的身材和健康。幸运的是，像凯尔西·威尔斯(Kellsey Wells)和其他勇敢的女性向世界展示了它的真实面目。
关键是肌肉的密度略大于脂肪的密度。一升肌肉重量高达1.06公斤，一升脂肪重0.92公斤。
换句话说，1公斤肌肉占0.94升体积，1公斤脂肪占1.08升体积。
因此，即使你体重增加一点，你的身材也会好几倍。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
It makes a big difference if most of your weight is made up of fat or if you have muscle instead.
If you want to know how to lose fat fast, do it in a healthy and efficient way, forget everything you have heard so far. In fact, it is done in the following way.
Your number one priority will not be losing pounds on the scale. You can lose those kilos in three ways:
ideally burning fat deposits,
所以体重秤上的数字在减肥时并不重要。当然，如果你体重为220磅或180磅，这会有所不同，但减肥时你真正想要的是改变你的身体结构，以便你尽可能燃烧脂肪，至少保留尽可能多的肌肉，理想情况下，赚些钱。只有这样才能给你带来你梦寐以求的美丽身材。此外，你还将拥有健康的体重。
如果你的体重大部分是由脂肪构成的，或者你有肌肉，这会有很大的不同。
如果你想知道如何快速减肥，请以健康高效的方式减肥，忘掉你迄今为止听到的一切。事实上，它是通过以下方式完成的。
你的头等大事不会是在体重秤上减肥。你可以通过三种方式减掉这些体重：
理想情况下燃烧脂肪沉积，
you will lose muscle mass (exactly what you don't want).
Most of the tips will help you with the last two: water loss, which is fine, but also muscle loss, which is the exact opposite of what you want.
Your number one priority will be to maintain muscle mass while losing fat. Ideal to gain some muscle.
Most articles on rapid weight loss or weight loss in general ignore this completely, which is why many people get frustrated when they don't budge after a few weeks.
Will you be all hard work? Well, the old wisdom says that there is no cake without work. But you definitely don't have to worry about starving yourself with hours of running and cardio or salad diets.
Fast and Slow Weight Loss: Which is Better and Healthier?
如果你少吃和/或限制吸收碳水化合物，你将保留更少的水分，
你会失去肌肉质量（正是你不想要的）。
大多数小贴士都会帮助你解决最后两个问题：水分流失，这很好，但肌肉流失，这与你想要的正好相反。
你的首要任务是在减肥的同时保持肌肉质量—理想的增肌方式。
大多数关于快速减肥或一般减肥的文章都完全忽略了这一点，这就是为什么许多人在几周后再也减不动的原因。
你会努力锻炼吗？老话说，若不去锻炼，减肥就不会是轻而易举的事。但你绝对不必担心长时间跑步、有氧运动或沙拉饮食会让自己挨饿。
快速和慢速减肥：哪个更好更健康？
If you've already looked up something about weight loss on the internet, or worse yet, read a fitness/health magazine, I wouldn't be surprised if you found tips like:
be patient, just like you didn't gain all those pounds in a month, you shouldn't try to do it in a few weeks
you will move slowly
if you lose weight quickly, the yo-yo effect will occur
do it gradually
etc…
Well, it's true, but it's also not. Often the advice is quite out of context.
快速减肥总是胜过缓慢减肥，注意：
如果你已经在互联网上查过减肥的相关信息，或者更糟的是，读过一本健身/健康杂志，如果你发现以下提示，我不会感到惊讶：
要有耐心，就像你不会在一个月内增重一样，你也不应该试图在几周内完成减肥。
你会慢慢地移动
如果你快速减肥，就会发生溜溜球效应。
慢慢做
等等…
嗯，这是真的，但也不是。这些建议常常是断章取义的。
Try Any 1 of these and see the change
Skip the dinner i lost 12 kg within 45-50 days just by doing this. Eat as much as you want in breakfast and lunch but when you feel hungry while dinner… just drink 1 litre water as it will make your stomach heavy and you wont feel like eating
Drink warm water in Japan 99% of people are slim just because they drink warm water and rest 1% are sumos.
Dont warm too much as if like soup or tea but warm it just a little
This warm water will burn all the excess fat and girls will get 36-24-36 figure
Believe me you will enjoy warm water more than cold water as it will keep your throat clear
3. Cycling i was bullied & called ‘Jaadya’ (Fat) during my school days but in 9th Std my dad bought me a bicycle and within 1 months… i had to alter all my clothes
Cycling is good because its easy, doesnt require energy or Stamina like while running or skipping
Infact Cycling is a fun… children goes to School on bicycle.. Men goes to office on Bicycle
试试其中的任何一个建议，再看看变化
避免吃晚餐，我在45-50天内就瘦了12公斤。早餐和午餐想吃多少就吃多少，但当你在晚餐感到饥饿时，只需喝1升水，因为它会使你的胃沉重，就不会想吃东西
在日本，99%的人之所以苗条，是因为他们喝的是温水，其余1%的人是相扑。
像喝汤或茶不要过热，只需稍微热一点就行。
这温水会燃烧掉所有多余的脂肪，女孩们会得到三围如下：36-24-36的身材
相信我，比冷水你会更喜欢温水，因为它可以让你的喉咙清澈
在我上学的时候，我骑自行车时被人欺负，并被称为“Jaadya”（胖），在我上第九年级的时候，我爸爸给我买了一辆自行车，不到一个月，我不得不改变我所有的衣服。
骑自行车很不错，因为它很容易，不像跑步或跳绳那样需要精力和耐力。
事实上骑自行车很有趣，孩子们骑自行车上学，男人骑自行车上班