20个导致你肥胖的习惯

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习惯15：饮水偏少
习惯16：有肥胖者的友人
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Follow me on Twitter for the felt-melting weight loss tips I come across every day as the editor-in-chief of Men’s Health magazine―and lose your belly without ever dieting again.
FAT HABIT #6: Skipping meals
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
习惯8：看太多电视
But it’s just one of many “get fat” habits that can be turned into a “slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.  
新英格兰医学杂志中的一篇文章指出：如果你的朋友成为肥胖者，那么你有57%的可能性也成为肥胖者。这与你的社会接触关联有关。当然不是要你把肥胖的朋友仍在一边，而是建议他和你一起去进行运动，而不是让你陪着他们一起暴饮暴食。
It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly―causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
习惯3：睡得太少或者太多
FAT HABIT #9: Ordering the combo meal
习惯9：点优惠套餐
FAT HABIT #3: Sleeping too little or too much
美国临床营养杂志发现大快朵颐的人比起小口吃饭的人平均多摄入52%的卡路里。通过将食物切成小块，你将增加果腹感并且更加充足享受你的食物。这岂非不是一个不错的规律吗？越小的食物，越苗条的身体。
但这只是诸多可以改变成让你苗条而却让你发胖的饮食习惯之一。你所需要的是一个全新的解决方式。下面的20个习惯是你当初需要转变的。不要在埋怨吃这个，而不吃那个！不存在减肥食谱！
FAT HABIT #12: Putting serving dishes on the table
一项研究表明，当容许选择的时候高达98.6%的肥胖者选择更大的餐碟。解读：更多的食物，更多的卡路里，更加肥胖的身体。应当选择绝对较小的餐碟，如果有需要的话，你可以多盛取几回。
FAT HABIT #15: Not drinking enough water
大多数的餐馆和酒吧都推荐新颖生果所酿的果汁，并且其中添加了许多的增甜剂和增稠剂。通常而言，引入更多的添加剂，将会让你的腰围变得更粗。
FAT HABIT #5: Drinking soda―even diet!
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.
美国临床营养杂志的一篇文章称，当肥胖者使用五谷杂粮时，在为期12周的时间中他们减掉了腹部的过剩脂肪。这里有多种因素在起作用，而其中最为主要的是：全麦食品相较于粗粮含有更多的纤维成分。
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.  
FAT HABIT #1: Eating "low-fat"
FAT HABIT #11: Eating off larger plates
在睡眠进程你的身体也会熄灭脂肪，除非它被忙于处置一个填饱的胃。最近一期的肥胖杂志中表明在察看52人德饮食和睡眠习惯后，发现晚上8点以落后餐的人摄入了更多的卡路里并且有更高的BMI值。
FAT HABIT #4: Eating free restaurant foods
Decades ago, around the time of Steven Tyler's last haircut, a completely wrong-headed idea started being passed around America's dinner tables: Eating fat makes you fat.
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.  
Vermont一所大学的研究发现超重者每天减少看电视50%会平均多消费119卡路里。一年积聚下来会减少12磅。当然通过在你看电视的时候做一些其他的运动，哪怕是最为稍微的家务劳动也会焚烧更多的卡路里。此外，如果你的手上有一些餐盘或者衣服需要洗，你将避免另一种迫害你体重的行动――毫无目标的吃零食。
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.
杜绝Wake Forest研究者的呈文，那些睡眠时间少于5个小时的节食者发胖的概率是平均的2.5倍，而那些睡眠超过8个销售的人发胖概率仅仅略少于睡眠少者。平均睡眠6到7个小时是节制体重的最佳策略。
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
错！应用脂肪不会比吃钱更让你发胖。是卡路里让你变胖，大多数道标有“低脂肪”跟“无脂肪”的食品实际上与富含脂肪的食物一样会让你发胖，这是因为这些食品中增添了很多糖和化学增加剂。一个毫无争议的事实是：自从咱们在大概三十年前我们提出“减少脂肪的”的饮食风暴中开始，美国的肥胖率增长了一倍。而在儿童中，已经增添了两倍。这是有史以来最为蹩脚的食品策略。
习惯18：饮食不规律
如果在你的身体里有一个重大的缺点，那就是：你的胃需要20分钟的时间来告知你的头脑它已经饱了。一份刊载于美国饮食协会杂志的文章表明慢餐者每吨少摄取66卡路里相较于那些快食者，慢餐者感到他们已经吃了良多。你兴许会问66卡路里象征着什么？如果你每餐少摄取66卡路里，那么你一年将减少20磅！
Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.
习惯12：将盛取餐碟放在桌子上
足够的水分是确保身材功效畸形的基本，并且饮用更多的水，你将约有可能修长。犹他大学的一项研讨表明，减肥者中那些在每餐前饮用两杯水的人相较于其余人多减掉了30%的体重。你能够参加冰块以扩展后果。德国研究者发明天天饮6杯冰水将晋升你的新陈代谢程度，每天多耗费掉50卡路里。这足够每年减掉5磅。
习惯2：不要追求养分征询
避免自助式或者家庭式的就餐方法，而挑选从厨房直接盛取的方式。肥胖杂志上的一篇文章名义如果食物直接从你的餐桌上盛取，人们会相较于通常多花费35%。将食物阔别桌子另一项帮助的功能是需要你分开桌子，人们会更加迟疑是否要盛取。
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
习惯1：吃“低脂食品”
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
公共政策与市场研究杂志中的一项研究表明相较于点一般的菜品，如果你点的是优惠套餐，将可能会多摄入100乃至更多的卡路里。为什么？由于假如你点的餐品是捆绑在一起的，你偏向于抉择比你所需要的更多的食物。最好在点餐的时候须要什么点什么。这样你将防止受到那些通过组合套餐优惠来从你口袋里骗取更多钱的手法。
在多少十年前，一个彻头彻尾的过错开端风行于美国的餐桌之上：食用脂肪会让你发胖。
FAT HABIT #8: Watching too much TV
习惯5：饮用苏打水
习惯11：选用更大的碟子
A study from the University of Alabama found that emotional eaters―those who admitted eating in response to emotional stress―were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.Alabama大学的研究表明承认在压力中饮食的人有高出正常12倍的概率超重或者肥胖。如果你在压力状况下想要就餐，尝试嚼一块口香糖，或者饮一杯水，也可以分布一会。为自己发明一个不碰触食品的反映机制，将有助于你避免摄入过多的卡路里。
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
关注你的体重使得你强化本人的减肥目目的，并且让你难以诈骗自己的饮食。明尼苏达大学的研究者发现，饮食法则的人相较于那些饮食不规律的人减掉的体重多了1倍。所以想要减肥胜利，就需要每天在固定的时光就餐。
这听起来很猖狂，然而我请求你从现在开始结束购置标有“低脂”或者“无脂肪”的食品。通常而言，它们只能为你节俭很少的脂肪，并且这样做这些无害的脂肪被一些低聚合的碳水化合物所代替，而这些碳水化合物会消化的很快，从而导致你随即即觉得饥饿。伯明翰Alabama大学的研究者发现含有43%碳水化合物的食物相较于含有55%碳水化合物的食物有更好的果腹感并且对血糖的影响更为平和。这意味着你将储存更少的脂肪，并且在今后会吃的更少。
习惯7：饮食过快
FAT HABIT #14: Taking big bites