Manipulate Yourself To Reduce Food Intake

　　訓練自己減少食物的攝入量

　　Try to eat slowly, breaking your food into more bites. This will ensure that you derive more pleasure out of each bite, allowing each morsel to provide more satiety, ensuring your calorie intake at the dining table remain limited. Rather than taking single, big servings, try to take numerous small servings. This helps to establish the perceptionthat you have been serving yourself repeatedly and also makes you more conscious about the amount of food you are about to consume.

　　細嚼慢咽。這會讓你每一口都會獲得更多的樂趣，讓你每吃一口都會有更多的飽腹感，這樣你在餐桌上獲取的卡路里含量就得到了控制。不要一次吃大分量的食物，而要一次少吃一點兒，多吃幾次。這會讓你覺得自己在不斷地吃東西，會讓你意識到你所消耗的食物量。

　　Overcome Your Snacking Habits

　　改掉吃零食的習慣

　　Snacking is perhaps the biggest sin a dieter can commit. To ensure that you stay away from the urge to bite into a chocolate or cookie, keep your mouth busy with sugar-free chewing gum. Try to sip iced or hot herbal teas prepared with minimal amount of sugar throughout the day. These are low cal aids that help to establish the feeling of feeding yourself without consuming too many calories, preventing the urge to snack.

　　吃零食是節食者會犯的最大錯誤。確保自己遠離巧克力或餅干，可以在嘴里嚼無糖口香糖。喝冰鎮的或者熱的花草茶，里面盡量少放糖。這些低卡路里的食物會讓你有飽腹感，壓制住吃零食的沖動。

　　Keep Away From Salt

　　遠離鹽

　　Salt is responsible for retentionof water within the large intestine. Further, salt tends to keep our blood pressure high, making us more proneto sweating. These factors raise our thirst and the tendency to consume beverages, including teas and colas, which contain sugar.

　　鹽會吸收大腸中的水份。另外，鹽會讓我們的血壓升高，讓我們更容易出汗。這些因素都會讓我們感到口渴，想多喝一些飲料，包括含糖的茶和可樂。

　　Burn Your Sugars

　　燃燒體內的糖分

　　If you cannot do without your daily intake of sweet or sugar-concentrated items, try to snack upon them during the morning hours. This ensures that the body will be using the calories extracted from your favorite milkshake throughout the day, reducing the number of calories stored as fat.

　　如果你每天都離不開糖果或含糖的食物，盡量在早晨吃掉它們。這樣會確保在一天的過程中，你的身體從你最喜愛的奶昔中提取能量，會減少轉化為脂肪的能量。

　　Exercise Easily

　　輕松運動

　　You don’t need to take upon heavy gym routines to exercise your problem areas. For instance, climbing up and down the stairs is one of the easiest, most accessible types of cardiovascularexercise that works-out your hips, legs and thighs beautifully. Combine this with undemanding calorie-burners like brisk walks, walking to the nearby market, walking when talking on your mobile and taking upon more household chores.

　　你不必去健身房鍛煉。比方說，上下樓梯就是最簡單最有效的鍛煉心血管系統的方式，能夠讓你的臀部、小腿和大腿變得健美。再做一些容易的燃燒卡路里的運動，比如散步、走著去附近的市場、邊打電話邊走動、做一些家務等。

　　Weight Loss Precautions You Shouldn’t Ignore

　　不能忽視的減肥注意事項

　　Maintaining your body frame is vital at the time of losing weight. Weight loss often causes loss of vital protein, weakening the muscles that are necessary to maintain the elasticityof our tissues. To ensure that you don’t lose too much of your lean muscle mass, ensure you consume egg whites on a daily basis. Avoid the yolk since it contains a high amount of cholesterol.

　　在減肥時保持體形是非常重要的。減肥會導致身體缺少重要的蛋白質，使得維持身體組織彈性的肌肉變弱。為了讓自己不要失去大量精瘦肌肉塊，每天要吃一些雞蛋清。盡量少吃蛋黃，因為里面的膽固醇含量較高。