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两周内减肥的15种简单方法 – 译学馆
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两周内减肥的15种简单方法

15 Simple Ways to Lose Weight In 2 Weeks

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噢 不
Oh, no!
我该怎么办
What shall I do?
又要节食了吗
Is it a diet again?
每天去健身房?
Gym everyday?
不再吃花生酱?
Stop eating peanut butter?
不需要再做这些啦!
Not all this again!
15种两周内减肥的简单方法
15 simple ways to lose weight in 2 weeks!
工作压力大 吃垃圾食品以及缺少睡眠
Stress at work, eating junk food and poor sleep
都会阻碍你拥有理想身材
prevent you from achieving your dream body
甚至会弄得更糟
and can even make things worse.
但减肥并不总与严格饮食和高强度训练有关
But losing weight isn’t always about strict diets and exhausted workouts.
有很多方法能帮助你
There are many tricks that can help you
在两周内减掉一些多余的体重
lose a bit of excess weight in just 2 weeks.
今天的视频里
In today’s video,
我们将分享15种方法
we’re going to share with you 15 tips
帮你减掉多余的腹部脂肪
that can help you get rid of excess belly fat.
很多人甚至不知道这些技巧
Most people don’t even know about these tricks.
在我们讲之前 请确定点击订阅按钮
Before we get started, be sure to click the subscribe button
打开消息提醒
and turn on the little notification bell.
现在你不会错过任何来自
Now you won’t miss any of the important updates
BRIGHT SIDE生活频道重要的每日更新
coming out daily on the BRIGHT SIDE of life!
第十五条 避免含糖饮料
No.15 Avoid sugary drinks.
当你想吃甜食的时候
When your sweet tooth kicks in,
你可能禁不住诱惑猛喝掉一罐汽水
you’re often tempted to chug a can of soda
或者是一些果汁
or some fruit juice.
然而 如果你下定决心去减肥
However, if you’re determined to lose weight,
这种糖瘾必须戒掉
this sugary addiction must stop.
来自哈佛大学公共卫生营养部门的
It has been proven by doctors from the Department of Nutrition
博士已经证实了这一说法
at the Harvard School of Public Health
饮用含糖饮料会导致超重或肥胖
that drinking sugary beverages contributes to being overweight and obese.
第十四条 喝绿茶
No.14 Drink green tea.
你想燃烧多余的脂肪吗?
Do you want to burn more fats?
来自马斯特里赫特大学的博士 Margiet Westerterp Plantenga说
According to Dr. Margriet Westerterp-Plantenga of Maastricht University,
喝绿茶有助于燃烧脂肪
drinking green tea may help,
因为它含有一种叫做儿茶酚的抗氧化剂
because it’s loaded with antioxidants called catechins,
有促进脂肪燃烧的功效
which enhances its fat-burning capabilities.
第十三条 把不健康的食物藏起来
No.13 Hide unhealthy foods.
把这种规则应用到不健康的的食物中
Apply this rule to unhealthy foods:
眼不见 心不烦
Out of sight, out of mind.
根据俄亥俄州立大学科学家的研究
According to a study by scientists at Ohio State University,
当这些不健康的零食在你触手可及的范围内时
you crave unhealthy snacks more
你会更渴望它
when they’re within your reach.
这个研究结果由康奈尔大学的博士和
This finding is reiterated by doctors at Cornell University
芬兰VTT科技研究中心所重申
and VTT Technical Research Centre of Finland in their research.
你应该将这些不健康的食物放在橱柜里
Keep unhealthy foods in the cupboard
而不是放在桌面上
and not on your countertops.
如果你不能戒掉零食
You can switch to healthier options such as a bowl of fruit
你可以选择更健康的食物 如一碗水果
if you can’t stop snacking.
第十二条 多刷牙
No.12 Brush your teeth more often.
刷牙不仅能清洁你的牙齿
Brushing doesn’t only clean your teeth.
如果你在白天刷牙的话
It can also help in the fight against excess weight
还能有助于你减肥
if you brush during the day.
大约15000人参加了韩国天主教大学和韩国大学
Around 15,000 people took part in a research project
联合举办的一个研究项目
conducted by the Catholic University of Korea and Korea University.
这个研究表明
The research showed that there’s a link
刷牙和减肥有关系
between brushing your teeth and losing weight.
牙膏可以清除你口中的食物残渣
Toothpaste removes leftover food from your mouth
来切断它与神经末梢的交流传递
and it stops communicating with our receptors.
使我们的大脑可以接收一种午餐结束的信号
Our brain receives a signal that says lunch is over.
第十一条 多笑
No.11 Laugh more!
这不是一个笑话
This isn’t a joke!
发自真心的笑和散步需要的能量一样
Sincere laughter uses about the same amount of energy as walking
因为笑会锻炼到不同的肌肉 尤其是上腹部的肌肉
since it involves different muscles, especially abdominal ones.
范德比特大学医学部的一个研究团队
Data gathered by a team of researchers
收集了相关数据
at the Department of Medicine at Vanderbilt University
这些数据表明每天笑10到15分钟
showed that 10 to 15 minutes of laughter a day
可以燃烧10到40的卡路里
can burn 10 to 40 calories.
所以我们建议你多看些喜剧
So we recommend that you watch more comedy shows.
如果观看这些喜剧
Can’t get a good laugh with the comedy shows
并不能使你笑
you’re already watching?
那就加入大笑瑜伽俱乐部吧
Sign up for a laughter yoga club instead.
没有比这更好的事了
This is no laughing matter.
全球目前有6000个这样的俱乐部
Currently there are about 6,000 groups worldwide.
笑确实是最好的减肥良药
Laughter is the best medicine indeed.
第10条多喝水
No.10 Drink more water.
别人曾一次又一次告诉我们
We’re told time and again
喝足够的水可以加速脂肪燃烧
that drinking enough water speeds up the fat burning process.
如果你不相信 来自洪堡大学的科学家团队和
If you’re not convinced, a team of scientists from the Humboldt University and
德国的人类营养机构 研究了这一话题
the German Institute of Human Hutrition researched this topic.
他们要求受试者 喝两大杯水
They asked the participants of their study to drink two large glasses of water.
结果是
As a result,
他们代谢的速度提高了30%并且效率更高
their metabolism became 30% faster and more efficient.
科学家声称每天至少喝1.5升的水
Scientists claim that by drinking 50 FL OZ more a day,
你可以每年燃烧大约17400卡路里
a person can burn around 17,400 calories per year,
大约是4磅
approximately 4 pounds.
第九条遵守2.5分钟法则
No.9 Follow the 2.5-minute rule.
这个法则是由科罗拉多州大学和
This rule was established by scientists at Colorado State University
科罗拉多安舒茨医学院的科学家提出的
and the University of Colorado Anschutz Medical Campus.
即间歇性冲刺训练
They call it Sprint Interval Training
它要求你每天花2.5分钟进行高强度训练
and it requires a 2.5-minute intense workout every day.
方法是每次训练的时候 先花5到30秒进行剧烈运动
The thing is 5-30 seconds of hard exercise during a workout,
如加速骑自行车或在跑步机上加速跑
for example, speeding up while riding a bike
再休息4分钟 重复这个过程至运动时间
or running on a treadmill with 4-minute breaks
达到2.5分钟 就可能会加速你的新陈代谢
may increase your metabolism,
然后你就会多燃烧200卡路里
and you’ll burn an extra 200 calories.
做高强度的运动
Do high-intensity exercise,
会让你充分燃烧更多的脂肪
and always give 100% to burn more fat!
第八条 少量多次的进餐
No.8 Eat less but more often.
这很容易
It’s easy.
当你规律地吃饭 你的身体会知道
When you eat frequently, you let your body know that
它没必要去堆积脂肪
there’s no need to accumulate fats.
当我们漏吃了一顿饭
When we skip a meal,
身体会收到相反的信号并且我们会吃得更多
we send the opposite signal and we tend to eat more.
根据多伦多大学营养科学部门的研究表明
Based on research from the Department of Nutritional Sciences at the University of Toronto,
少量多次的吃饭会使胆固醇水平降低15%
eating little and often reduces cholesterol levels by 15%
胰岛素水平会降低约28%
and insulin levels by almost 28%.
胰岛素在人体发挥着重要的作用
Insulin plays an important role
因为它控制着血糖的水平
since it controls the level of sugar in the blood.
如果体内缺少胰岛素
If there’s a lack of insulin,
葡萄糖不能抵达脂肪细胞和肌肉
glucose reaches neither fat cells nor muscles.
第七条 远离电子显示屏的蓝光
No.7 Remove the bright blue light from electronic displays.
这有另一种简单的办法提高你的新陈代谢
Here’s another simple way to increase your metabolism:
那就是 在你入睡前玩手机时
remove the blue light from your phone
远离你手机的蓝光
if you use it before bedtime.
然而专家确实说过
However, experts do say that
在入睡前最好完全不要看电子设备屏幕
it’s better to avoid screen time completely before going to sleep.
并且九州大学生理人类学的科学家
Oh, well, a study conducted by scientists
所进行的一项研究
from the Department of Physiological Anthropology at Kyushu University
表明亮光会干扰我们的大脑
showed that bright light confuses our brain,
进而阻止分泌褪黑素
which then stops producing melatonin.
我们的新陈代谢与睡眠模式
Our metabolism is tightly connected to our sleeping patterns
和睡眠质量紧密相关
and the amount and quality of our sleep.
调整屏幕的亮度
Adjust the light tones emitted by your screen,
会促进你的睡眠
and you’ll see an improvement in your sleep.
第六条 停止计算卡路里
No.6 Stop counting calories.
营养学家建议 不要专注于卡路里
Nutritionists recommend that you stop focusing on calories
并多花些精力在食物质量上面
and pay more attention to the quality of the product you eat,
因为不是所有的卡路里都是相同的
since not all calories are equal.
如含有高卡路里的汉堡对身体有害
For example, a high calorie burger can be harmful,
但是含有高卡路里的坚果却对身体有益
but high-calorie nuts are useful.
比起粉状膳食类的食物来说
Vegetables, nuts and seeds are natural and minimally processed
轻度加工的天然蔬菜 坚果和植物籽
and they all contain more useful and healthy elements
含有更多有用且健康的物质
than their powdery dietary analogues.
这些食物能帮助我们养成一个新的饮食习惯
These products help us get used to a new diet,
给身体补充维他命和矿物质 并且还能充饥
enrich our body with vitamins and minerals and satisfy hunger.
第五条 卧室通风
No.5 Let cool air into your bedroom.
国家糖尿病 消化和肾脏疾病研究所
Research from the National Institute of Diabetes and Digestive and Kidney Diseases
和国家卫生研究所联合研究表明
and the National Institute of Health
房间里凉爽的温度会影响褐色脂肪
suggests that cool temperatures in a room influence brown fat –
这个脂肪层防止身体变冷
a fat layer that protects the body from freezing.
最终 它会与白色脂肪分离
As a result, it splits white fat
消耗化学能以产生热量
and burns chemical energy to create heat.
受试者睡在不同温度的房间
Subjects had to sleep in rooms with different temperatures:
普通 凉爽和温暖的房间
neutral, cool and warm.
在凉爽的房间里睡上四周后
After four weeks of sleeping in a cool room,
男人减掉了大量 腹部的白色脂肪
men got rid of a great amount of white fat from their abdomens.
所以晚上睡觉的时候打开空调吧
So go ahead and turn up the AC at night!
第四条 别寄托于白天睡觉
No.4 Forget about daytime sleep.
科学表明人们在白天入睡
Science proves that people burn less fat
会燃烧较少的脂肪
when they sleep during the day
但在夜晚会燃烧更多脂肪
and are active at night.
一组来自科罗拉多大学的研究人员
A group of researchers from the University of Colorado
对14名健康的受试者进行了为期6天的研究
studied 14 healthy people for 6 days.
在头两天
During the first 2 days,
受试者在晚上睡觉并且不在白天打盹
subjects slept during the night and didn’t have daytime naps.
接着他们改变睡眠模式
Then they changed their sleeping patterns
去模仿猫头鹰的睡眠习惯
to imitate owls’ sleeping schedules.
结果表明 当他们打盹的时候
It turned out that when people took a nap,
他们的新陈代谢变差
their metabolism worsen
因为他们的生物钟并没有
since their biological clocks didn’t
完全适应猫头鹰的睡眠时间
completely flip to fit their schedules.
如果你上夜班
If you work night shifts,
医生建议你少摄入50-60的卡路里
doctors recommend reducing the number of calories you consume by 50 to 60.
第三条 每周故意打破一次饮食习惯
No.3 Once a week, break your diet deliberately.
欺骗餐在业余或者专业运动员中非常流行
Cheat meals are a rather popular practice among amateur and professional athletes.
这就意味着你要每周打破一次饮食习惯
This means you break your diet once a week.
你可以吃任何你想吃的东西
You’re allowed to eat everything you want
即使你平常禁止吃这些食物
even if these foods are banned from your diet.
这个秘密在于它能扰乱大脑
The secret behind this lies in tricking your mind:
当你知道你的付出会有回报时
when you know you’re going to be rewarded for your efforts,
你能更容易拒绝这些不健康的食物
it’s much easier to refuse “bad food”
来满足你自发的欲望
to satisfy your spontaneous desires.
第二条 减缓压力
No.2 Get rid of stress.
俄亥俄州立大学的研究表明
According to a study from Ohio State University,
压力会减缓我们的新陈代谢
stress slows down our metabolism.
并且当我们过度紧张的时候
What’s more, when we’re stressed out,
我们会吃更多油腻的甜食和咸食
we tend to eat more greasy, sweet and salty foods.
科学家认为 人在压力下消耗高卡路里的食物
Scientists say that consuming high-calorie products in stressful situations
会影响新陈代谢 导致体重增加
affects our metabolism and causes weight gain.
所以你无论如何都应该避免在压力下暴食
So avoid binge eating at all costs when you’re stressed.
第一条 充足睡眠
No.1 Get plenty of sleep.
一些关于好睡眠的建议
A few more words about getting good sleep:
保证8小时的睡眠
A healthy 8 hours of sleep
从晚上10点到11点到第二天早晨6点或7点
from 10 p.m./11 p.m. to 6 a.m./7 a.m.
能促进新陈代谢
contributes to great metabolism.
睡眠也能帮你减掉多余的腹部脂肪
It can also help you get rid of unwanted belly fat.
哥伦比亚的助理教授Marie Pierre St-Onge
In a study conducted by assistant professor Marie-Pierre St-Onge
和哥伦比亚大学医学部的
at Columbia University
助理教授Ari Sheather做了一项研究
and assistant professor Ari Shechter of Columbia University Medical Center,
睡眠时间少于5小时的受试者
subjects who slept less than 5 hours
比那些睡眠充足的人
were more prone to weight gain and obesity
更可能增重或者变肥胖
than those who had sufficient sleep.
你有哪些保持健康和苗条的秘诀呢?
Which tips do you follow to stay healthy and fit?
请在评论区告诉我们你的经历
Tell us your experience in the comments!
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and share this video with your friends.
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视频概述

15个简单的方法帮你减掉多余的腹部脂肪

听录译者

Bingo

翻译译者

路痴

审核员

审核员HL

视频来源

https://www.youtube.com/watch?v=SThFgplRgHQ

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