原文：3 Easy Fat Loss Tricks for Busy People
來源：Lifehack
翻譯：叫我NANA就好了
Losing fat can be complicated. From trying to calculate complicated calorie needs to lose weight, to going to the gym endlessly, to trying every fake fat burning supplement ever created.
It can be exhausting– but it doesn’t have to be.
譯文：減肥是個非常繁瑣的過程。從你計算需要消耗多少卡路里，到無休止的去健身房健身找田，都是為了燃燒掉你身上的每一塊脂肪。
這是非常累人的一件事着憨，但你其實可以不必這樣墩衙。
The goal in life is not to become obsessed with counting every calorie and spending all your off time– your “you” time– at the gym just to lose some unwanted body fat. Otherwise, you’ll end up being unable to enjoy life in general and the mental and emotional impact of that will be extremely difficult to reverse. After all, what’s the point of losing weight if you’re not happy?
譯文：生活的目標不是癡迷于計算每一個卡路里所消耗的熱量，也不是要你把所有的時間都投入到健身房中甲抖，僅僅是為了把你身上不想要的那點脂肪減掉漆改。如果是這樣的話，你將無法享受正常生活的樂趣准谚，而且你的思想和情緒也會因此而被影響挫剑，并且很難改變過來。別忘了氛魁，如果你不快樂暮顺，那么減肥有什么意義呢？
Instead of following a strict diet and obsessively watching what you’re eating, you can incorporate a few simple changes to your diet. The best part is that these changes aren’t like what you’ve tried before. They aren’t one of those crash dieting or juicing fads, which are extremely unsafe for your physical health.
譯文：比起按照嚴格的飲食和過分關(guān)注所吃的東西秀存，你可以做出一些簡單的改變捶码。這些改變最好是你之前從未嘗試過的。當然或链，節(jié)食和只喝水的這種減肥潮流是不可取的惫恼，這對你的身體健康非常不利。
The tips you’ll read about here aren’t only effective but also safe and healthy. The idea is to promote your physical health while helping you get rid of excess fat easily. Here are three extremely easy fat loss tricks you can start implementing today to see your body fat start decreasing this week.
譯文：這些小技巧不僅有效澳盐，而且非常安全和健康祈纯。這個想法是促進你身體健康的同時，幫助你擺脫多余的脂肪叼耙。這里有三個非常簡單的減肥技巧腕窥，你可以從今天開始實施，然后看一下這周你身體的脂肪有沒有開始減少筛婉。
Protein/蛋白質(zhì)
Higher protein diets are shown to be effective in long term weight loss programs. When it comes to worrying about carbs or fats or what time of the day you should eat, having a diet higher in protein takes priority over everything.
譯文：高蛋白質(zhì)的飲食被證明是有效的長期減肥計劃簇爆。當你還在擔心一天之中攝入多少碳水化合物和脂肪的時候，一頓含有高蛋白質(zhì)的飲食是你最好的選擇爽撒。
Believe it or not, I’m encouraging you to eat more food to lose more fat.
Here are some awesome effects of protein related to losing fat simply:
Protein burns more calories when digested when compared to fat and carbs combined.
Protein helps prevent losing muscle, muscle that helps you burn more calories every day.
Protein keeps you fuller longer and decreases cravings, so you’re going to end up eating less fattening foods throughout the day.
譯文：不管你信不信入蛆，我鼓勵你吃更多的食物來減掉脂肪。
這里有一些關(guān)于蛋白質(zhì)讓減肥變得更簡單的意義硕勿。
一哨毁、與脂肪和碳水化合物的結(jié)合物相比，蛋白質(zhì)在消化的時候燃燒更多的卡路里源武。
二扼褪、蛋白質(zhì)有助于防止失去肌肉，而肌肉可以幫助你每天燃燒更多的卡路里粱栖。
三迎捺、蛋白質(zhì)通過讓你感到長時間的飽腹感來降低食欲，這樣你就會少吃一些令你發(fā)胖的食物了查排。
The best way to get more protein in your diet is to make sure at every meal there is some sort of protein source. From egg whites, to chicken and fish, to nuts and protein shakes, protein is easy to incorporate into your day and will greatly assist you in the fat loss process. You can simply choose the type of high-protein food you like and then include that in your daily diet. It doesn’t have to be excessive; just something you enjoy eating and also contains plenty of proteins.
譯文：在你的飲食中獲得更多蛋白質(zhì)最好方法是確保每餐都有某種蛋白質(zhì)來源凳枝。例如從雞蛋蛋白，雞肉和魚肉跋核，堅果和蛋白質(zhì)奶昔中獲取岖瑰。蛋白質(zhì)很容易納入你一天的飲食當中，并且在你的減肥過程中起到很大的作用砂代。你可以在日常飲食中簡單地選取一些你喜歡的高蛋白食物蹋订，不必要太多，只是你喜歡吃的東西刻伊，然后含有大量的蛋白質(zhì)就行露戒。
Water/水
You always hear your doctor harp on drinking enough water, but there may be a good reason behind that.
譯文：你總是聽到醫(yī)生喋喋不休地說要多喝水椒功，但這背后是有原因的。
Staying hydrated is important for a number of bodily functions including nutrient transport. Having a higher protein intake will aid in fat loss a lot more efficiently if you are hydrated. So with the second tip, you’re actually going to make the first tip work even better.
譯文：保持水分是一項非常重要的身體機能智什，它包括營養(yǎng)物質(zhì)的運輸动漾。如果你體內(nèi)水分充足，那么當你攝入高蛋白質(zhì)的同時荠锭，將會幫助你的身體有效的減掉更多的脂肪旱眯。所以做好這第二點的同時，你實際上是讓第一點發(fā)揮更好的作用证九。
Aside from helping your body to shed the fat, water can act as a natural appetite suppressant and curb cravings that tend to get you in trouble. Try simply having a tall glass of water when you wake up and before every meal. This will help you get full easily when you eat, while helping you remain full for a longer period of time.
譯文：除了幫助你的身體擺脫脂肪删豺，水可以作為一種天然的食欲抑制劑，抑制你對食物的渴望愧怜，這些食物往往會給你帶來麻煩呀页。試著在每天早上醒來，吃飯之前拥坛，喝一大杯水赔桌，這將有助于你在吃飯的時候更容易感到飽腹感，并且?guī)椭惚３忠欢屋^長的時間渴逻。
You’ll be surprised at how well water helps you avoid bad foods and overeating. Remember that water is also good for your skin and for your overall health, so make sure to religiously get your daily dose.
譯文：你會驚奇地發(fā)現(xiàn)多喝水可以幫助您避免不好的食物和暴飲暴食疾党。記住，多喝水還對你的皮膚和整體健康有好處惨奕。所以雪位，請確保你每天都會和足夠的水。
Vegetables/蔬菜
We all know those leafy greens are healthy for us but they are an amazing fat loss aid as well.
譯文：我們都知道那些綠色蔬菜對我們來說是健康的梨撞，但他們同時對減肥也是非常有幫助的雹洗。
Have you ever wondered why it’s so easy to eat an entire bag of chips but eating an entire head of cauliflower (which has far less calories) is much harder? That’s because simple carbs like junk food has a very low satiety, or ability to tell your brain that it is full or satisfied, whereas fibrous carbs like vegetables have a much higher satiety. So you’re basically getting full with far less consumption when you consume vegetables.
譯文：你有沒有想過為什么吃一整袋的薯條很容易，但吃一整棵的花椰菜（含有非常少的卡路里）更難卧波？
In a world of fast food and convenient junk food, cravings and calories are extremely high.
譯文：在一個快餐和垃圾食品的世界时肿，欲望和卡路里都是極其高的。
By simply having vegetables cover 50% of your plate and pairing them with every protein meal, you can say goodbye to most cravings and hello to fat loss. Not everyone likes to have raw vegetables, but a light steam could enhance the taste while still retaining its nutritional value.
譯文：每餐蔬菜的比例占50%港粱，并且搭配蛋白質(zhì)一起螃成，這樣你就可以對大部分的欲望和脂肪說再見了。當然查坪，并不是每個人都喜歡生的蔬菜的寸宏，但清蒸處理過的蔬菜不僅味道會有所提高，其營養(yǎng)價值也可以被保留偿曙。
Losing fat doesn’t need to be complicated. Increase your protein intake, drink your water, and eat your vegetables. Use these three tactics to start losing fat simply without feeling overwhelmed by an overly obsessive diet.
