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当前位置:首页 -> 10级英语阅读 - > 身材顾问:改变你体重命运11种方法
身材顾问:改变你体重命运11种方法
添加时间:2014-07-21 20:01:36 浏览次数: 作者:未知
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  • Seemingly harmless habits can affect what size you'll be five or 10 years from now. Peek1 into your future with our quiz. Then use this cheat sheet to target the most effective ways to make a difference. Want to see how you’re doing?

    Improve your eating

    Write off weight。

    To lower BMI, keep a food journal. Jotting2 down all bites is the top predictor of weight loss。

    Befriend a farmer。

    Shop at a farmers’ market to balance your diet (lots of produce, no packaged snacks!). Eat heartily3 in the a.m。

    Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small。

    Start cookin。

    Prepare at least half of your meals at home. It’s one of the best methods to ensure you take in more vegetables and less fat。

    Snack smarter。

    Stop smoking and munch4 right to help your body stay at a healthy weight. For every cup of fruit and vegetables quitters add to their daily diet, they reduce their chances of gaining weight by 13 percent, a study in The American Journal of Clinical Nutrition reports。

    Cut calories in your cup。

    Limit yourself to one glass daily of soda5 or alcohol. Replacing caloric beverages6 with water can help you drop up to 20 pounds in a year。

    Get your brain on board Chill。

    Relaxing daily can lower the stress hormones7 that spur overeating, a study from Harvard Medical School in Boston finds. Carve out 20 minutes each day to commune with nature: Regular visits to areas with trees reduce stress。

    Swap8 reruns for sleep。

    Replace half an hour of television watching with additional shut-eye daily and you’ll wake up with lower levels of hunger hormones. Plus, it’s easier to make healthy choices when you’re rested and energized。

    Pace yourself。

    Slow down at meals so your mind has time to register fullness before you go back for seconds。

    Move more

    Hoof10 it。

    Can’t change your commute11 from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email。

    Firm up。

    Muscle burns calories even as you rest, but women older than age 35 lose about a quarter pound of muscle per year. Fight the loss by adding three sessions of metabolism-revving strength training to your weekly routine。

    一些看似无害的习惯可能会影响到你未来5年到10年的体形。如果想为你的未来好好打算,那就来看看我的小窍门。有效运用这些窍门能够使你的未来有所不同。想知道现在的生活习惯对自己有什么影响吗?

    改善饮食习惯

    饮食记录

    如果想有效地减轻体重,那就做一下饮食记录。把你吃的每一口东西都记下来,然后计算自己的体重是不是会增加。

    在农贸市场买东西

    在农贸市场买东西平衡自己的饮食(这里有大量的农产品,并且没有袋装零食)。

    重视早餐

    把早餐作为一天中重要的一餐。尽量在早餐时摄入500卡路里的热量。有研究表明早餐吃的越饱这一天越不容易饿,其它两餐会吃的越少。

    自己做饭

    至少一半时间在家里吃饭。这是确保你摄入更多蔬菜、更少脂肪的最佳办法。

    小心选择零食

    戒烟和慢慢咀嚼可以帮助你保持健康体重。美国临床营养学杂志的报告中称,在日常饮食中每增加一杯水果和蔬菜,体重就会少增加13%。

    减少高热量饮料的摄入量

    控制自己每天至多喝一杯苏打汽水或酒类。用水代替高热量饮料能够帮你减少的体重每年可高达20镑。

    放松

    波士顿哈佛大学医学院的研究表明,心情放松可以降低会让你饮食过量的应激激素。每天抽20分钟去户外:定期到有树木的地方散步可以减轻压力。

    少看会电视,睡觉

    每天少看半小时电视用来睡觉,这样你醒来时,让你感觉饥饿的荷尔蒙水平会低一些。此外,当你休息好、充满活力的时候会更容易做出健康的选择。

    控制吃饭节奏

    吃饭慢一些能使你的大脑有时间收到已经饱了的信号。

    多运动

    步行

    没办法用步行代替开车?那就别发邮件了,亲自和跟同事交流信息好了,这也能达到相似的效果。

    加强锻炼

    即使休息的时候肌肉也在消耗热量,但是超过35岁的妇女的肌肉量每年都会减少14。如果不想让自己的肌肉减少,那就每周进行三次可以试你的新陈代谢加速的强度训练。

     10级    双语 
     单词标签: peek  jotting  heartily  munch  soda  beverages  hormones  swap  energized  hoof  commute 


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    1 peek [pi:k] ULZxW   第9级
    vi.偷看,窥视;n.偷偷的一看,一瞥
    参考例句:
    • Larry takes a peek out of the window. 赖瑞往窗外偷看了一下。
    • Cover your eyes and don't peek. 捂上眼睛,别偷看。
    2 jotting ['dʒɒtɪŋ] 7d3705384e72d411ab2c0155b5810b56   第8级
    n.简短的笔记,略记v.匆忙记下( jot的现在分词 );草草记下,匆匆记下
    参考例句:
    • All the time I was talking he was jotting down. 每次我在讲话时,他就会记录下来。 来自互联网
    • The student considers jotting down the number of the businessman's American Express card. 这论理学生打算快迅速地记录下来下这位商贾的美国运通卡的金额。 来自互联网
    3 heartily [ˈhɑ:tɪli] Ld3xp   第8级
    adv.衷心地,诚恳地,十分,很
    参考例句:
    • He ate heartily and went out to look for his horse. 他痛快地吃了一顿,就出去找他的马。
    • The host seized my hand and shook it heartily. 主人抓住我的手,热情地和我握手。
    4 munch [mʌntʃ] E1yyI   第11级
    vt.&vi.用力嚼,大声咀嚼
    参考例句:
    • We watched her munch through two packets of peanuts. 我们看她津津有味地嚼了两包花生米。
    • Getting them to munch on vegetable dishes was more difficult. 使他们吃素菜就比较困难了。
    5 soda [ˈsəʊdə] cr3ye   第7级
    n.苏打水;汽水
    参考例句:
    • She doesn't enjoy drinking chocolate soda. 她不喜欢喝巧克力汽水。
    • I will freshen your drink with more soda and ice cubes. 我给你的饮料重加一些苏打水和冰块。
    6 beverages [be'vərɪdʒɪz] eb693dc3e09666bb339be2c419d0478e   第7级
    n.饮料( beverage的名词复数 )
    参考例句:
    • laws governing the sale of alcoholic beverages 控制酒类销售的法规
    • regulations governing the sale of alcoholic beverages 含酒精饮料的销售管理条例
    7 hormones ['hɔ:məʊn] hormones   第8级
    n. 荷尔蒙,激素 名词hormone的复数形式
    参考例句:
    • This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
    • The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。
    8 swap [swɒp] crnwE   第8级
    n.交换;vt.交换,用...作交易
    参考例句:
    • I will swap you my bicycle for your radio. 我想拿我的自行车换你的收音机。
    • This comic was a swap that I got from Nick. 这本漫画书是我从尼克那里换来的。
    9 energized ['enədʒaɪzd] bb204e54f08e556db01b90c79563076e   第9级
    v.给予…精力,能量( energize的过去式和过去分词 );使通电
    参考例句:
    • We are energized by love if we put our energy into loving. 如果我们付出能量去表现爱意,爱就会使我们充满活力。 来自辞典例句
    • I am completely energized and feeling terrific. 我充满了活力,感觉非常好。 来自辞典例句
    10 hoof [hu:f] 55JyP   第9级
    n.(马,牛等的)蹄
    参考例句:
    • Suddenly he heard the quick, short click of a horse's hoof behind him. 突然间,他听见背后响起一阵急骤的马蹄的得得声。
    • I was kicked by a hoof. 我被一只蹄子踢到了。
    11 commute [kəˈmju:t] BXTyi   第7级
    vi.乘车上下班;vt.减(刑);折合;n.上下班交通
    参考例句:
    • I spend much less time on my commute to work now. 我现在工作的往返时间要节省好多。
    • Most office workers commute from the suburbs. 很多公司的职员都是从郊外来上班的。

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