Here are some tips from the experts to help you drop pounds gradually and safely.
Eat smaller portions
The trick is to eat more throughout the day.
“Sitting down to three rounded meals has its place. But you should have healthy snacks throughout the day,” Uehlein says.
Eat more healthful foods
Fruits, vegetables and wholegrains are low in calories and fat, yet filling.
Cut back on the amount of oil you use in dressings or sauces. For example, replace half of the oil with orange juice in a sauce.
But don’t assume fat-free processed (加工过的) foods are a good choice.
“A lot of times, fat-free products are very high in salt and tend to be low in dietary fiber (膳食纤维), so you’re not full.
Be mindful
It’s not easy to keep on a diet. You are likely to eat too much, especially when you’re upset, attracted by television or you’ve skipped a meal.
“Becoming aware is so important,” Champagne says. Her patients often fear to keep a record. “They don’t want to think beyond eating, thus putting on weight easily.
Avoid situations in which you can’t eat as healthfully as you want. Uehlein, who spent years as a restaurant chef, recommends eating at home more often.
| A．You’ll be hungry sooner |
| B．So you’re satisfied with less |
| C．But you have to learn to control |
| D．So keeping a food diary is helpful |
| E．Exercises are good for your weight-loss |
| F．Staying away from snacks is good for our health |
| G．He suggests a banana mid-morning and a few nuts in the afternoon |
相似题推荐
【推荐1】Cooking programs and classes for children seem to positively influence children's food preferences and behaviors，according to a recent review. And，although the review didn't look at long-term effects of such programs，the findings suggest that such programs might help children develop long-lasting healthy habits.
This research comes at a time when childhood obesity( 肥 胖 ) rates have been rising rapidly. More than one-third of adolescents in the United States were obese in 2012 ， according to the U．S.Centers for Disease Control and Prevention (CDC)．This trend has been caused，at least in part，by a significant decrease in the amount of meals that people consume at home since the 1980s， according to background information in the study.
Cooking education programs，such as Food Explorers，teach children about new healthy foods and how to prepare them. They also stress the importance of eating five fruits and vegetables every day. A volunteer parent explains a new food to the group，and the kids make something based on the lesson，such as fruit or vegetable salad. Depending on the program，kids may be sent home with information about healthy foods to bring to their parents，the review explained.
The study team reviewed eight other studies that tested different types of cooking education programs. Children in these classes were between 5 and 12 years old，according to the review. The goal of the study team was to learn more about developing an efficient program to encourage healthy food choices that last a lifetime. The study found that it is particularly important to expose kids to healthy foods on a number of occasions. This makes them feel comfortable with the new foods，which helps them build healthy habits.
The study stressed the importance of getting parents involved in(参与) their children's eating habits. Parents who are unable to enroll their kids in a cooking class can achieve similar benefits by having their kids help them while they prepare meals at home. Children are more comfortable at home，which makes them more receptive to new foods because they will make the connection to a positive experience.
1. What can we infer from the second paragraph?| A．Eating out frequently causes obesity. |
| B．Childhood obesity is totally caused by eating habit. |
| C．Childhood obesity rates have been rising rapidly since 2012. |
| D．Food consumption has decreased significantly since the 1980s. |
| A．children learn how to prepare foods from their parents |
| B．children will learn how to cook in the company of their parents |
| C．children may learn information unknown to their parents |
| D．children focus more on cooking skills than on information about healthy foods |
| A．Education Systems. | B．Science and Technology. |
| C．Parent-child Relationship. | D．Public Health Research. |
| A．to inform the reader | B．to entertain the reader |
| C．to discuss with the reader | D．to warn the reader |
【推荐2】There are a lot of people who are overweight all over the world. What causes obesity? If you get the gene(基因), well, probably you are going to be a few more pounds heavier compared to the rest of your classmates or friends.
| A．Obesity is more common in women than men. |
| B．Most people don’t realize how easy it is to gain weight from drink sugar-sweetened beverages(饮料) |
| C．When we talk about obesity, the first thought that comes to mind is: junk food. |
| D．The unburnt calories will put weight on you. |
| E．Keeping healthy is our own responsibility. |
| F．Because of their high content of sugar, soft drinks are also called sugary drinks. |
| G．However, the most common cause of obesity is eating too much, especially too much junk food. |
【推荐3】We all need waler to survive, but the general recommendation has been to drink more and more, with many guidelines now advising a minimum of eight glasses a day. Is there any evidence showing that this makes sense? The short answer is no. Studies looking at water intakes over 10 years in the elderly fail to show any benefits of extra water on kidney function or lifespan.
Clever marketing from bottled water companies has not only convinced us that we need to drink more water, but also that expensive bottled mineral water is somehow better for us. We now drink more bottled water than ever before, with the global industry growing rapidly at 10 percent a year. By 2025, the global market is estimated to be worth ＄215 billion. But research shows that tap water nowadays is perfectly safe, and with added fluoride （氨化物）, it is also good for our teeth. There have been studies showing that tap water contains traces of common pharmaceutical（制药的）drugs, but they have also found the same levels when testing bottled water. Although water in many areas contains chemicals, the levels are too small to make a noticeable difference to our health.
Bottled water has devastating environmental costs, which is self﹣evident as there are already abundant reports on pollution caused by plastic bottles, and no proven health benefits. And, does it taste better?Probably not. On the contrary, there are even blind tastings showing that tap water scores higher than most mineral water.
So, still hesitate when presented with both bottled water and tap water?Probably you should not now. My advice is to stick with tap water: you will be reducing the global environmental cost of half a trillion plastic bottles piling up each year and taking a stand against the power of marketing.
1. According to the first paragraph，we can know________.| A．eight glasses of water a day does harm to the elderly. |
| B．eight glasses of water a day isn't so scientific as we thought. |
| C．water is essential for us to survive. |
| D．drinking extra water benefits our kidney. |
| A．Tap water contains too much common pharmaceutical drugs. |
| B．Bottled water is rich in various minerals. |
| C．People are influenced by bottled water companies' marketing strategies. |
| D．Tap water is not so tasty as bottled water. |
| A．Potential. |
| B．Beneficial. |
| C．Challenging. |
| D．Damaging. |
| A．The more water we drink， the healthier we will be. |
| B．Tap water should become our first choice of drinking. |
| C．Both bottled water and tap water should be our main choices when thirsty. |
| D．Bottled water and tap water both have a lot of advantages. |
