假日避免增重的7个技巧

 　　The holidays are a time where festive¹ calorie-packed foods start coming out of the woodwork. It is also a time where people tend to overeat and put on a few pounds. Can you avoid gaining weight while still being able to enjoy the delicious holiday food that naturally entails² the holiday season? With the right advice, you certainly can. Here are 7 tips that can help you do just that.

　　假日是富含卡路里的食物涌现的时间，也是人们往往吃多增重的时间。你能在避免增重的同时仍然能够享受假日季节美味的假日食物吗？有了正确的建议，你一定可以。这里有7个建议可以帮助你做到这点。

　　1. Avoid tasting every sweet treat you see.

　　不要去尝试你见到的每种食物。

　　Those cookies and other desserts sure do look good, but you should try and limit yourself to the sweets. Even if you have a natural sweet tooth, it’s not going to do any good if you’re gorging³ on that, especially after you already ate half the buffet⁴.

　　这些饼干和甜食确实看起来很美味，但你应该试着少碰它们。即使你天生爱好甜食，但吃得太多，尤其是在你已经吃了一半自助餐后再去吃，这不会对你有任何好处。

　　While you may certainly be tempted⁵ to sample treats you don’t usually get to enjoy the rest of the year, a bit of self-control is still essential during the holidays. Have a few tiny bites and call it quits.

　　尽管你可能被一些你不常吃的甜食样品诱惑，但在假日里仍有必要拿出些自制力。尝几小口，然后不再想它。

　　2. When cooking, limit your ‘tasting.’

　　当做饭时，少去“尝味道”。

　　You might have learned early on to taste the food while you’re cooking it, but if you’re hosting the holiday party this year, you may want to limit the tasting of it. If you get carried away, you could end up devouring⁶ thousands of calories before any guests even arrive.

　　你可能很早就听过要在做饭的时候“尝尝味道”，但如果你今年要举办假日聚会的话，你需要少去“尝味道”。一旦忘乎所以，最后你会在客人到达之前就会摄入大量热量。

　　3. Make sure you don’t arrive hungry.

　　保证自己不会感到饿

　　It’s so tempting⁷ to avoid eating before going over to a holiday dinner or other festivity, but that’s not going to help you avoid gaining weight. You should eat as you normally would and don’t fall for the temptation of skipping lunch.

　　去假日聚餐或其它节日聚餐之前不吃东西很诱人，但这对避免增重没有任何好处。你应该像正常一样吃饭，不要不吃午饭。

　　Eat with moderation throughout the day and you won’t be continuing to scarf down everything you see.

　　应该每天有节制地吃饭，这样你就不会贪婪地去吃你看到的每样东西。

　　4. Limit the amount of alcohol you consume.

　　限制你摄入的酒精量。

　　Please remember, this didn’t say don’t drink any alcohol. It said that you should limit just how much alcohol you drink while at this holiday celebration. Depending on the type of alcohol you consume, it could add a lot of calories to your daily intake⁸, ultimately leading to more weight gain.

　　请记住，这不是说不让你摄入酒精。这是说你应该在这个假日狂欢中限制你喝酒的量。酒精会增加你的日常摄入的热量，这取决于其类型，而这最终会让你变胖。

　　Beer is loaded with calories (just like soda), but alcohol also reduces your natural inhibitions, increasing the likelihood that you’re going to simply eat too much and regret it before long.

　　啤酒富含热量（就像苏打），但酒精也能降低你的自然抑制，增加你吃多然后后悔的可能性。

　　5. Get involved in conversations.

　　参与谈话。

　　When you’re distracted by the food, you probably have a tendency to simply eat and eat and eat. You would probably keep on eating if you weren’t distracted, so make sure you get yourself involved in conversations. When you’re talking (hopefully) you won’t be eating at the same time. That’ll help temper your urge to stuff your face continuously.

　　当你的注意力被食物分散时，你可能更倾向于简单地吃吃吃。如果你没被分心的话，你可能会继续吃下去，所以要确保你的谈话涉及到你自己。当你说话的时候（希望）你不会在同一时间吃饭。这将有助于你大吃特吃的冲动。

　　6. Start walking

　　开始散步

　　Walking before and after you eat can be a great way to burn some calories. Depending on how fast your walk, you may not burn as much as you hope if you’re just casually⁹ strolling. Still, any walking is good to help cut back on that holiday weight gain.

　　饭前饭后散步是燃烧热量的一个好办法。这取决于你走的多快，如果你只是偶尔走走的话可能不会像你希望的燃烧那么多热量。任何散步都有助于减去假日增加的体重。

　　Walking is just one of many great tips for a healthier holiday, and these are some others, too.

　　散步只是让你节假日更加健康的众多办法之一，这有一些其它办法。

　　7. Learn to pace yourself.

　　学会自我调节。

　　The moment you arrive to any holiday celebration and you’re completely hungry, you’ll have a tendency to go overboard right from the start. That means you likely won’t be pacing yourself. By pacing yourself, it will be more conducive¹⁰ to setting the stage for a more reasonable amount of consumption. So how do you pace yourself? Allow yourself a few minutes at the buffet and then move on to another room or seek out that cousin to whom you haven’t talked in years.

　　当假日庆祝期间你感觉很饿时，很可能会从开始就走向极端。这意味着你可能不会自我调节。通过自我调节，更有利于你设定一个更合理的摄入量。那怎样自我调节呢？允许你自己花几分钟吃些自助餐，然后转到另一个房间或和你这几年都没机会说过话的表妹谈谈。

　　After a while you can return, grab a small plate of snacks and then move on to another conversation. As long as you avoid lingering too long at the food, you’ll end up naturally pacing yourself and that’s going to be incredibly valuable at helping¹¹ you avoid gaining too much weight over the holidays.

　　过一会儿你可以回来，抓些零食，然后继续找别人谈话。只要你避免在食物旁边逗留太久，这就算是自我调节过了，这对帮助你避免在假期增加过多的体重很有价值。

 

1 festive   

adj.欢宴的，节日的

参考例句：

• It was Christmas and everyone was in festive mood.当时是圣诞节，每个人都沉浸在节日的欢乐中。
• We all wore festive costumes to the ball.我们都穿着节日的盛装前去参加舞会。

2 entails   

使…成为必要( entail的第三人称单数 )； 需要； 限定继承； 使必需

参考例句：

• The job entails a lot of hard work. 这工作需要十分艰苦的努力。
• This job entails a lot of hard work. 这项工作需要十分努力。

3 gorging   

v.（用食物把自己）塞饱，填饱( gorge的现在分词 )；作呕

参考例句：

• They had been gorging fruit in the forest. 他们方才一直在森林里狼吞虎咽地大嚼野果。 来自辞典例句
• He saw roses winding about the rain spout; or mulberries-birds gorging in the mulberry tree. 他会看到玫瑰花绕在水管上，或者是看到在桑树枝头上使劲啄食的小鸟。 来自辞典例句

4 buffet   

n.自助餐；饮食柜台；餐台

参考例句：

• Are you having a sit-down meal or a buffet at the wedding?你想在婚礼中摆桌宴还是搞自助餐？
• Could you tell me what specialties you have for the buffet?你能告诉我你们的自助餐有什么特色菜吗？

5 tempted   

v.怂恿（某人）干不正当的事；冒…的险（tempt的过去分词）

参考例句：

• I was sorely tempted to complain, but I didn't. 我极想发牢骚，但还是没开口。
• I was tempted by the dessert menu. 甜食菜单馋得我垂涎欲滴。

6 devouring   

吞没( devour的现在分词 )； 耗尽； 津津有味地看； 狼吞虎咽地吃光

参考例句：

• The hungry boy was devouring his dinner. 那饥饿的孩子狼吞虎咽地吃饭。
• He is devouring novel after novel. 他一味贪看小说。

7 tempting   

a.诱人的, 吸引人的

参考例句：

• It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
• It was a tempting offer. 这是个诱人的提议。

8 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

9 casually   

adv.漠不关心地，无动于衷地，不负责任地

参考例句：

• She remarked casually that she was changing her job.她当时漫不经心地说要换工作。
• I casually mentioned that I might be interested in working abroad.我不经意地提到我可能会对出国工作感兴趣。

10 conducive   

adj.有益的，有助的

参考例句：

• This is a more conducive atmosphere for studying.这样的氛围更有利于学习。
• Exercise is conducive to good health.体育锻炼有助于增强体质。

11 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。