外媒:10个歪招让你迅速增肥(2)

No.7 Eat out

第七名：下馆子

Another thing you should avoid doing is eating out frequently at restaurants. Many people do a great job at avoiding fast-food fare, but what most don't realize is that dine-in restaurants are almost twice as bad. The average entree can easily pack in well over 1,000 calories and is often processed, so if you want to prevent fat gain, cook at home as often as possible。

经常下馆子可不是个好主意。虽然如今大伙儿都明白快餐食品的危害了，很少去消费，但仍有很多人不清楚下馆子的后果可能比吃快餐更糟糕。下一次馆子，摄入的热量很可能远大于1000卡。所以，如果你真的不想变成胖子，那还是乖乖在家里吃饭吧。

No.6 Take the car

第六名：乘车出行

As much as you might focus on getting in the most intense workout sessions possible, failing to look at the everyday ways you can be active will really cost you. If you hit the gym regularly but then drive everywhere (and are all-around quite lazy)， this will significantly lower your overall calorie burn for the day. Just by getting out of the car and walking around more often, you can easily burn off 200 to 500 calories per day. Easy, right?

每天都在精细计算运动量？为何不想想那些生活中可以利用的点滴呢？定时去健身房，却无论去哪都以车代步，这样的话，热量的消耗会少很多。你只需要从车里钻出来，迈开退，每天就能多燃烧200-500大卡的热量，简单易行，不是吗？

No.5 Eat greasy food

第五名：嗜食油腻

If you are going to cheat on your diet, the worst foods to do so with is high-carb, greasy fare. When you consume foods that are both high in carbs and high in fat (such as pizza, doughnuts or burgers)， you're really hitting the body hard with excess calories that will lead to weight gain. Now you'll have raised insulin levels from the high-carb intake, and with those insulin levels high and your body in prime fat-storing mode, you'll quickly take the fat up and store it. If you're going to cheat, do so with lower fat, higher carb foods. This way, with the raised insulin, all the excess carbs can go toward the muscle cells to refill muscle glycogen, thus reducing the chances that you gain body fat。

嘴馋了，吃些啥？油腻食物是最差的选择。那些富含热量和脂肪的食物(比如批萨、甜甜圈、汉堡)，无疑会给你贴上很多肥膘。油腻食物一下 肚，体内的胰岛素就出来了，大量的胰岛素水平会促你身体进入储备阶段，于是吃下去的东西绝大部分都成了脂肪。所以，即使偶尔犯个馋，也得注意选择：吃那些低脂、高热量的东西吧。这样一来，胰岛素会把过量的热量转移到肌肉组织里去，以肌糖原的形式储存起来，从而减少脂肪的增加。