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Sometimes simple changes can bring about big results. When it comes to losing weight, more often than not, it's all about numbers.
有時簡單的轉(zhuǎn)變會帶來大大的收獲，每當說到減肥這個話題時，往往講究的都是些數(shù)字。
It takes 3,500 calories to build 0.5 kilograms. If you have a deficit of 100 calories every day for a year — either by eating less or exercising more — you can lose 5 kilograms in a year.
每攝取3500卡路里，你便會增加0.5公斤體重。如此看來，假定你每天少攝入100大卡的熱量，或少吃，或多動，堅持一年就能減掉5公斤體重。
But going on a diet where you give up everything you love is not going to work forever.
但若是你放棄自己喜歡的食物，吃減肥餐，一定不是長久之計。
Katie Duggan, a dietitian at St. Louis University School of Public Health, says that teaching people to make small changes is often the only way to bring about results.
來自圣路易斯大學公共健康學院的營養(yǎng)師凱特·杜根說，教導人們?nèi)プ鲆稽c點改變，這才是得到大收獲的不二法則。
"A lot of people want weight loss to be their New Year's resolution," she says. "The key is to make small changes that are reasonable, achievable and realistic to maintain."
她表示：“很多人在新年計劃里都寫著要減肥，關(guān)鍵是要制定出合理且切實可行的小小轉(zhuǎn)變。”
Here we've come up with a list of 10 ways you can lose 5 kilograms this year.
下面列舉的就是10種能讓你在接下來的一年內(nèi)甩掉5公斤體重的方法：
1. Switch from whole-milk to skimmed milk products. If you consume three servings a day, you can save up to 200 calories a day. That's 10 kilograms you can lose this year.
丟掉全職牛奶，轉(zhuǎn)投脫脂乳制品的懷抱。如果你每天食用三份脫脂乳制品，那么每天就可以減少攝入200大卡的熱量。每年你就可以甩掉10公斤重量了。
2. When you go to a restaurant, ask for half of your portion to be put in a doggie bag right away. Even if you only go out twice a week, you'll easily save enough calories to lose 5 kilograms a year.
在外就餐時，開始就將自己食物的一半放進打包盒中。就算你一周才在外面吃兩次，這樣做也可以使你每年減掉5公斤重量。
3. Chill soups, gravies and stews, then skim off the fat that floats. Doing this can save you up to 100 calories a serving.
將湯、肉汁和煮燉食物冷卻，然后撇去浮油。每次最多可以減少100卡路里的攝入。
4. Switch your afternoon soda to a diet soda to save 150 calories (per 330-milliliter can) a day.
將下午茶時間的普通汽水改成低能量汽水，這樣你每喝一罐330毫升的低糖汽水便可少攝入150大卡熱量。
5. Learn how to add 10 minutes of exercise a day. The goal is 30 minutes a day. If you walk for just 30 minutes, you will lose 6 kilograms this year.
試著學會如何每天增加十分鐘的鍛煉時間，我們的目標是每天鍛煉半小時。就算你每天只是走上30分鐘，一年下來也可以減重6公斤。
6. Cut back on egg yolks. It's the yolk which contains virtually all of the fat and cholesterol. In most recipes, you can use two egg whites instead of one whole egg.
丟掉蛋黃。事實上，整個雞蛋中的脂類和膽固醇全部集中在蛋黃。在大多數(shù)食譜中，你都可以用兩個蛋白來代替一整個雞蛋。
7. Is a tall glass of juice your morning ritual? Swap that for a real orange and you not only save more than 100 calories, but also get some fiber while you're at it.
你是不是習慣每天早晨喝一大杯果汁？忘掉它吧，這還不如吃一個橙子。這樣不僅少攝入100大卡的熱量，還能攝取更多的膳食纖維。
8. Replace your regular beer with light beer and save about 50 calories per bottle.
將普通啤酒改成淡啤酒，每瓶你可以少攝入50大卡熱量。
9. Take the stairs every day at work. If you go up and down often enough (say up and down five flights three or four times a day) you've got your 100 calories.
每日上班時記得走樓梯。如果上上下下足夠多，比如說每次往返五段樓梯，一天三四趟，那也可以消耗掉100卡路里熱量。
10. Remove the skin from a chicken breast after cooking and save 100 calories each time.
雞脯肉烹調(diào)后去皮，每次也可以減少100卡路里熱量。
