7 secrets the weight-loss industry doesn't want you to know
减肥工业不想让你知道的七大秘密
Lose weight without high-priced diets, personal trainers and expensive gym memberships. Here are the secrets to weight-loss success
Exercise, by itself, is an ineffective weight-loss tool
运动减肥效率低
If any trainer tells you his gadget or workout routine will burn off all the weight you need, you should burn some calories by running away from him. To lose weight and keep it off, you have to pair exercise with a diet plan. In fact, exercise alone leads to a very modest decrease in total body weight: less than 3 percent. What’s worse: For some, exercise alone as a weight loss plan induces more hunger, which can offset what improvements you’ve made.
运动减肥，只能减掉3%的体重，而且运动会增加饥饿感，导致减肥效果不好。
Fat is an essential part of a weight-loss eating plan
脂肪是减肥过程中不可缺少的食物
The trick is eating the right kind of fat. Sure, saturated fat in highly processed meats and trans fat in desserts are bad for your health and waistline. But good fats, such as monounsaturated fatty acids can actually help you lose weight. Eating foods such as olive oil, nuts, avocados, and fatty fish including salmon is an easy way to add these fats to your diet. These fats can help increase how many calories your body burns and help you feel fuller longer. A handful of nuts or some peanut butter on whole wheat crackers makes a terrific snack.
关键是吃哪种脂肪。好的不饱和单式脂肪酸能帮你减轻体重。 比如说橄榄油，坚果，三文鱼中都含有好的脂肪。他们会给你饱腹感而且帮你燃烧脂肪。一把花生或是瓜子其实是不错的零食
An air filter can help weight loss
空气净化器能帮忙减肥
Really. It’s true! Researchers have determined that the toxins and chemicals in our food and air contribute to being obese. For example, a College of Public Health at Ohio State University study found that exposure to air pollution was related to insulin resistance, reduced glucose tolerance, and increased inflammation. In fact, the researchers believe that long-term exposure to air pollution increases the risk of diabetes.
你呼吸的空气中的化学成分能导致肥胖。长时间暴露在污染的空气中会导致肥胖。据说有实验和科学家证明，但是我觉得不可信。
Chocolate is actually good for you
巧克力可以随便吃
The trick, though, is to nibble on chocolate that’s heavy on the cocoa and light on sugar or milk. The cocoa contains loads of antioxidants and when eaten in moderation will lead to weight loss. As another plus: those same antioxidants can boost the health of arteries and help avoid fat deposits, too. Look for unsweetened cocoa to add to any recipes or dark chocolate bites for snacking.
关键在于，要吃可可含量高的，而不是高糖或是高奶制品含量。巧克力里含有高氧化剂，可以活化血管，减少脂肪沉积。
Early weight loss boosts confidence and is better physically
早期减肥的成功能让你更有信心。
One trick many weight loss gurus like to emphasize is long, steady weight loss. While they’re coaching you through this weight loss, they’re also likely draining your bank account in a long, slow fashion, too. However, research has shown that you get a great psychological boost and can keep weight off if you lose weight quickly with your initial efforts. A recent study has shown that shedding weight fast leads to a greater weight loss and longer-term success at keeping it off.
实践证明，早期减肥成效显著的人更容易长期坚持，而且减重更加多。虽然缓慢减肥是更加健康的，但是坚持的人很少
Fidgeting burns lots of calories
坐立不安能燃烧卡路里
It’s a little difficult to sell an exercise plan or workout video about fidgeting, but simply tapping, squirming, and making little movements throughout the day can lead to weight loss. Look for little ways to burn calories throughout your day and it’ll add up. One study found that incorporating such activities during your day can burn 650 calories or more.
不需要大运动，只要你不停的在动，其实会导致体重大量减轻，只要你一直在动，每天能多燃烧650卡。 说实话这点跳绳都超过5000个了
Dairy can lead to shedding pounds
日记的确能帮助减肥
A weight-loss myth that’s been around awhile is that dairy products make you fat. But in fact, research shows that calcium deficiency contributes to weight gain and loss of appetite control. Plus, certain dairy sources of calcium, such as yogurt and low- or nonfat cheese, are more effective at speeding weight loss than other sources of calcium. So, try this: Eat three servings of low-fat dairy a day and it’ll likely accelerate weight loss.
一直记饮食日记的人，更加容易吃低卡路里食物，所以更加容易减肥
