解放军文职招聘考试7 things you can do to lose weight naturally

 Are you trying to lose weight? There are many things that help weight loss besides a fad diet and exercising once in a while.

你在尝试减肥吗？其实，除了三天打鱼两天晒网的锻炼和流行减肥餐外，有许多有助于减肥的方法。

It needs proper planning and a lot of determination.

减肥需要适当的规划和很大的决心。

You've probably heard of some hard weight loss plans that actually make losing weight difficult and complicated.

你可能听说过一些艰苦的减肥计划，实际上使减肥困难和复杂。

You can reach your weight loss goals by using these simple but powerful weight loss ideas, as long as you really follow all the steps.

你可以使用这些简单但有效的方法达到你的减肥目标——只要你真正遵循所有的步骤。

You do not have to always feel hungry in order to lose weight.

你无需为减肥而一直挨饿了。

You just need to plan carefully and stick to your plans.

你只需要认真计划并坚持下去。

Here are a few easy steps to help you lose weight.

以下有几个简单的步骤帮助你减肥。1. Start Your Day with Lemon Water

1、起床后喝杯柠檬水

Lemon water is an excellent drink for weight loss.

柠檬水是一种非常棒的减肥饮料。

Lemon juice helps your body get the nutrients it needs to burn fat into energy and stop weight gain.

柠檬汁可帮助身体获取所需营养物质，将燃烧脂肪转化成能量，防止体重上升。

Make sure to keep drinking lemon juice even after you lose weight, to keep your new weight.

即便减肥后也要常喝柠檬汁，以此维持减肥效果。

2. Take Apple Cider Vinegar

2、喝苹果醋

Because apple cider vinegar has acetic acid, it's good for losing weight.

由于苹果醋中有醋酸，而醋酸对减肥非常有利。

Acetic acid stops body fat from building up.

醋酸能阻止身体产生脂肪。

Apple cider vinegar also helps your body take in nutrients from the food you eat, treats digestive issues, and fights infections.

苹果醋也可帮助身体吸收食物营养，治疗消化问题和对抗传染病。

Mix 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in a glass of water and drink it once a day, in the evening.

将1至2茶匙纯生、未经过滤的苹果醋加入水中，每天晚上喝一杯。

3. Replace Your Regular Tea/Coffee with Green Tea

3、用绿茶替代日常茶水或咖啡

Another good idea for weight loss is to drink green tea.

减肥另一个好主意是喝绿茶。

It has a big range of antioxidants that help the body break down foods, and help in losing weight.

绿茶含有多种抗氧化剂，它们可以帮助人体分解食物，从而助力减肥。

The catechins in green tea are very good for burning fat, because they free fat from fat cells.
绿茶中的儿茶素对燃烧脂肪非常有效，因为儿茶素会将脂肪细胞中的脂肪释放出来。

They also fight free radicals and stop diseases.

他们还能对抗自由基和防止生病。

Switch your regular cup of tea or coffee with a cup of organic green tea.

将日常喝的茶水或咖啡替换成有机绿茶。

You can drink 3 to 4 cups of green tea a day.

你可以每天喝3到4杯绿茶。

4. Exercise

4、运动

If you really want to lose weight in a healthy way, there's no way to escape from regular exercise and activity.

如果你真想健康减肥，规律运动是不二法门。

Doing a mix of mild and hard physical activity will help you lose weight, and control your weight.

轻微和剧烈体育活动的结合，将帮助你减肥和控制体重
Also, exercise helps lessen stress and raise your energy, mood, and sleep quality.

此外，运动可以帮助减轻压力，提高活力、情绪和睡眠质量。

It lowers the risk of chronic diseases like Type 2 diabetes, heart disease, strokes, and some cancers.

它降低如II型糖尿病、心脏疾病、中风和某些癌症等慢性病的发病风险。

It's best to set a certain time slot in your day for your exercise routine, so that you do not skip it because of the excuse that you don't have enough time.

最好是设置每天固定时间来锻炼，这样你就不会以没时间为借口偷懒咯。

5. Eat a Healthy Diet

5、健康饮食

A healthy and low calorie diet is a very important part of a good weight loss plan.

健康的低热量饮食是合理减肥计划中非常重要的部分。

Make sure to include fresh fruits, vegetables, and whole grains in your diet, instead of filling up on junk foods.

让新鲜水果、蔬菜和全谷物成为你的食谱，从而取代垃圾食品。

Stay away from fried and fatty foods.

远离油炸和高脂肪食品。
Also, don't take in too much sugar and salt.

此外，少吃糖和盐。

Look for healthier forms of your favorite foods.

用更健康的方式烹制你最爱的食物。

For example, eat homemade air- popped popcorn instead of high- calorie, oil- popped popcorn.

例如，吃自制的空气爆米花，而不是高热量的油爆米花。

Don't eat things made with white flour like white bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that.

若吃白面包、曲奇饼、松饼、比萨、热狗、汉堡意大利面等食物，不要选用精白面粉制作的。

Choose whole grain and healthier forms of these foods.

要选择全谷物和更健康方式制作的。

Their labels should say "100 percent whole grain", not just "made with whole grains" or "multi-grain".

这些食物的标签应为"100%全谷物"，而非仅仅是"全谷物"或"多种谷物"。

Eat more fiber and proteins, but less carbohydrates.

多摄取纤维和蛋白质，少吃碳水化合物。
Proteins will help you feel full for longer, and lessen carvings.

蛋白质会帮你延长饱腹感，并减少饥饿感。

Set aside one day a week for a cheat meal.

一周中，抽出一天吃个欺骗餐（随意吃喝）。

Remember, it's important not to eat too much.

记住：重要的是别吃太多。

To get the most out of your cheat meal, eat it slowly and try to avoid disturbances while eating.

为了好好利用欺骗餐，吃的时候速度要慢，而且尽量避免干扰。

Choose fresh fruit juice, instead of packaged fruit juices, which are full of sugar and preservatives.

选择新鲜果汁，而不是满是糖和防腐剂的包装果汁。

Use virgin coconut oil in your diet.

吃饭时选用天然椰子油。

It is easy to digest, good for your health, and also helps your body break down materials faster.

这种油容易消化，有益健康，还能帮助身体快速分解原料。

Eat smaller meals, more often.
Do not skip meals, especially breakfast.

不要不吃饭，尤其是早餐。

Eat your last meal of the day at least 2 hours before bedtime, and don't snack late at night.

一天中的最后一餐至少要在睡前2小时前，不要吃夜宵。

Make sure not to eat carelessly, and control your portion size by using smaller plates and bowls.

确保自己不胡乱吃喝，用较小的盘子和碗来控制食量。

6. Drink Plenty of Water

6、大量喝水

Drink a lot of water throughout the day to help your body wash out toxins.

全天大量喝水，帮助你的身体请出毒素。

It is suggested to drink 8 to 10 glasses of fluids a day.

建议每天喝8到10杯水。

Besides helping to clean out toxins, it makes the body burn fat faster.

大量喝水除了有助于清除毒素外，还能让身体更快燃烧脂肪。

Also, eat more fruits and vegetables that are full of water.
此外，还要多吃水分丰富的水果和蔬菜。

7. Get Proper Sleep

7、获取适当的睡眠

Getting proper sleep and relaxation is also very important for weight loss.

适当的睡眠和放松对减肥同样至关重要。

In fact, not getting enough quality sleep affects your hunger and fullness hormones, negatively changes the way your body break down materials, and changes the way your genetics impact your body mass index (BMI) .

事实上，睡眠质量不佳会影响你的饥饿和饱腹荷尔蒙，损害身体分解材料的能力，改变基因对你身体质量指数（BMI）的影响方式。

A lack of sleep makes you snack more late at night, makes you crave comfort foods, and leaves you too tired for regular physical exercise.

缺乏睡眠会让你的夜宵时间更晚，让你更渴望美食，让你对日常锻炼感到疲劳。

Lack of sleep can also stop weight loss efforts from working.

睡眠不足也会终止运动减肥的效果。

Make sure to get 6 to 8 hours of sleep every night.

确保每天晚上6～8小时的睡眠。