This Is Absolutely the Worst Weight-Loss Mistake You Can Make

这绝对是你减肥时最不该犯的错误

You've got slimming down on the mind, and you already know that eating veggies is the number one thing you should be doing to lose weight. But if you're new to this healthy lifestyle, you'll also need to know what mistakes you absolutely should not make - they could end up causing you to gain weight!

你已经下定决心要减肥，并且知道吃素是你减肥要做的首要事情。但是如果你对这种健康的生活方式还很陌生，那么你还需要知道一些千万不要犯的错误——他们最终可能会导致你更胖。

So we asked certified¹ dietitian² Leslie Langevin, MS, RD, CD, of Whole Health Nutrition to share the biggest mistake she sees people making when trying to drop pounds. Her answer? "Cutting out too much." Some people feel like they need to stop eating everything that's "bad" for weight loss, like bread or all carbs (even fruit), sweet treats, alcohol, meat, and/or dairy. While doing a diet reset³ by ditching processed and nutrient-void foods and switching completely to whole foods definitely has its benefits, "limiting to protein shakes and cutting out all carbs" doesn't work for long-term weight loss. Sure, a person will lose weight, but that kind of diet is impossible to sustain. As soon as you go back to eating all those delicious off-limit foods like cookies, ice cream, wine, and pasta, the weight will come back on, and the cravings and binge-eating can also come on strong.

因此我们询问了权威的营养学家Leslie Langevin什么是人们减肥时最大的问题，Leslie是整体健康营养学的理科硕士，研发工程师和创意总监。她的回答是什么呢？“过犹不及。”有些人以为他们需要停止一切对减肥“不好”的东西，像面包或零食（甚至水果），甜的东西，酒精，肉或乳制品。当调整饮食时，抛弃加工过和没营养的食物，然后完全换成全食绝对有好处，但“只吃蛋白奶昔，停止所有零食”对于长期减肥是不利的。当然了，减肥的效果是可以达到的，但是这种饮食很难维持。一旦你再次开始吃这些美食比如饼干，冰激凌，葡萄酒和意面，体重会恢复，同时贪吃的欲望还会更加强烈。

Another form of this is eating super restrictive all week, and then once the weekend comes, going crazy and eating whatever you want. Leslie says, "A starved body during the week will hoard⁴ calories on the weekend if it is a normal pattern." If you try to be "good" all week by eating a diet that is completely deficient⁵ in all things tasty, you'll feel so deprived and depressed⁶ about it that you won't be able to control those natural cravings, forcing you to overindulge. You'll end up consuming way more calories than you would normally, which can make the scale numbers go up.

另一种形式是一周都吃的非常有节制，然后一到周末就疯狂且随心地吃。Leslie说，“如果这成了常态，平日里饥饿的身体将会在周末储备卡路里。”如果你尝试每天都节制，不再吃任何好吃的东西，你将会感到缺少营养，精神不振，你会难以控制内在的欲望，逼你放纵自己。最终会比平时吃更多的卡路里，导致体重攀升。

Eating healthy shouldn't be so black and white. Leslie suggests moderation, also known as the 80/20 rule. It involves eating clean and healthy 80 percent of the time, and then 20 percent of the time, you have the freedom to indulge a little. For those who eat three meals a day, it works out to about three "cheat" meals a week. This eating lifestyle works because as Jessica Alba's trainer Yumi Lee says, "You can't be 100 percent all of the time, but you can be 80 percent all of the time." Allowing you to satisfy cravings during the week translates to greater success in the long run, so this is a great way to have your cake, and lose weight, too.

健康的饮食不应是极端的。Leslie建议缓和节制，又叫二八定律。它指有80%的时间食用干净且健康的食物，20%的时间可以自由放纵自己。对那些一天吃三顿饭的人，这意味着一周有三顿“作弊”餐。这种饮食方式是有效的，因为就像Leslie的教练Yumi说的，“你不能做到100%，但你可以做到80%。”满足你的渴望有助于在长期取得更大的成功，所以这是一个吃蛋糕同时又能减肥的好方法。