想轻松减肥？这八件事做好一件就会有效果

Losing weight is not rocket science. You need to burn 3,500 more calories than you take in to lose just 1 pound (0.45g). So if you cut 500 calories a day, you can lose a pound a week. But how? Here are 8 simple painless calorie-cutting tips to help you reach that goal painlessly. 

一个人多燃烧3500卡热量大约可以减0.45kg。也就是说，每天我们需要多消耗500卡就可以。但是怎样才能做到呢？以下这八个贴士可以帮你轻松做到。Jack本人也在坚持做好几项，最近见到过我本人的朋友都说有效果哦！

1Get rid of the bread on your sandwich

Incredible Egg

Two slices of bread with some mayo （蛋黄酱） can easily tally up to 550 calories. If you get rid of the bread on your sandwich and have a salad with some healthy dressing instead, you can easily cut hundreds of calories.

2Drink your coffee black 黑咖啡

A grande (星巴克的大杯就叫这个) latte with no added sugar has 220 calories, while a cup of black coffee has 2. 

3Don't sit still for too long 不要久坐

Turacoz Healthcare Solutions

A study found that people who fidgeted （弄弄这弄弄那停不下来的节奏）throughout the day burned 350 more calories than their sedentary （/ˈsednteri/ 久坐的，少走动的）counterparts did. Head out for a stroll （/stroʊl/a slow walk）for some window shopping during your lunch hour to burn an additional 150 calories. 

上班族早上去就坐下来，午餐再点个外卖…… 这一天丧失多少燃烧卡路里的机会！

4Eat in front of a mirror 看着镜子吃东西

A study  found that when people watched themselves eat in a mirror, they chose healthier options and ate about 400 fewer calories on average. 

看着镜子吃东西居然可以有这样的功效？！爱（zi）美（lian）的孩纸们完全可以试试哦~ 比如在经常吃东西的地方放一面镜子，吃饭或者吃零食的时候，看着镜子吃。

5Stay away from these chips 

mybenita.com

Those deep-fried salty chips you get at your favorite Mexican restaurant offer little nutritional benefit, and a basket of them packs a 645-calorie punch. The balance of salt and satisfying crunch also makes itnearly impossible to stop noshing. Just say no.

墨西哥菜里的经典菜肴 Salsa，标志性的吃法就是拿这种玉米片蘸着吃。其实Salsa本身是用几种蔬菜做成的，热量并不高，但是这种炸出来的薯片绝对是超高能 - 要慎点！

6Say no to these onion rings ‘洋葱圈’要慎点

Friendly's

An order of restaurant-prepared onion rings packs about 850 calories per serving. A 35 years old sedentary female weigning  63kg burns about 1620 calories per day on average. Do the math. 

这种洋葱圈确实很诱人，但小小一盘就有上千卡热量。一个基本不运动的35岁女性上班族一天只燃烧差不多1620卡热量。两盘这个就超了！

7Chew slower 细嚼慢咽

Parenthub

Chewing each bite twice as much as you normally do allows you to feel fuller on less food. Research suggests you can reduce what you eat at each meal by 100 to 120 calories—eliminating nearly 400 calories  a day.

细嚼慢咽有助于预防肥胖，这是早就被证明了的。光这样就能减肥，那以后吃饭慢一点咯！

8Choose your steaks wisely 选牛排也有讲究

Mississippi Market

 A 16-ounce (453g) prime rib (主肋牛排) at a restaurant has about 1,400 calories. A sirloin (/ˈsɜːrlɔɪn/ 西冷) steak, on the other hand, is only 700. For even bigger savings, choose filet mignon (菲力牛排) — typically 9 ounces (255g) and just 450 calories.

说吃牛肉不长胖的人那是在骗你 - 也很可能同时在骗她/他自己。长不长胖完全是看你摄入和消耗的热量的差额 - 所谓‘能量窗口 (caloric deficit)’。摄入大于消耗，肯定胖。摄入小于消耗，肯定瘦。所以假设在运动量保持不变的情况下，控制摄入的卡路里是控制体脂的唯一方法。

If you really think about it, these eight things are not difficult to do at all. If you can change your lifestyle a little and follow a couple of these tips, and perhaps do a bit more exercise, you will become healthier and in better shape before you know it. The key is you have to stick to this new lifestyle consistently.