整天坐办公室 7种妙招让你远离肥胖

1. 每天做户外运动：

Try to get some exercise (even if it's just 15minutes) every day to improve your mood andreboot your brain. Even better, try to exerciseoutside if possible most days of the week. Exercisecan help reduce feelings of stress, anxiety andimproves your mood and self-esteem.

坚持每天做点运动(就算只做15分钟)，可以调整你的心情，让大脑重新充满活力。如果可以每天都到户外去运动就更好了。运动有助于舒缓压力和焦虑，让你心情变好，增强自尊心。

2. B.Y.O.B.

2. 自备食物

When I worked in a NYC office, you'd think I probably ate out every day. No. I actually brownbagged it almost every day. Start with bringing your own lunch at least three days a week andwork up to five days a week. You’ll save tons of money while peeling off pounds.

你可能会以为我在纽约办公室工作的时候每天都在外面吃饭。但其实我几乎每天都自己准备好食物。试试自己带午饭吧，一开始至少每周三天，然后增加到每周五天，你会在减肥的同时省下一大笔钱。

3. Make Office Kitchen and Vending Machines Off Limits:

3. 远离办公室厨房和自动售卖机：

Vending machines rarely offer any nutritional options, and the food that's left in office kitchensis usually doughnuts, desserts or candy. Steer clear!

自动售卖机很少会卖有营养的东西，而放在办公室厨房的食物通常是甜甜圈、甜点心或者糖果。碰都不要碰!

4. De-Stress With Deep Breathing (Not Food):

4. 用深呼吸降压(不要用食物)：

Since many women crave comfort (read: high-calorie) foods when they're stressed, learn howto practice deep breathing to relax yourself and practice mindful eating techniques to helpseparate emotional hunger from physiological.

很多女性压力大的时候喜欢吃很多安(gao)慰(ka)食物，所以学会深呼吸放松和谨慎地进餐有助于把情感饥饿和生理饥饿区分开来。

5. Be a Mindful Eater:

5. 吃饭要走心

If you eat when your body is truly hungry and stop before you’re stuffed, you can more easilymanage your weight. Most women, however, eat for emotional (I’m anxious) or environmental(my husband always wants dinner at 6:30 p.m.) cues rather than physical hunger.

如果你在正真感到饿的时候才吃东西，吃到八分饱，那控制体重就会变得更容易。但是，大多数女性是受情感(我心烦)或者环境因素(我老公总是想在6点半吃晚饭)驱使下吃东西的，而不是因为肚子饿。

6. Get Your Zzzs.

6. 多睡觉

If you're getting less than seven hours of sleep a night, you'll have a harder time resistingtempting foods. Adequate sleep helps keep our hunger hormones in check all day long.

如果你每天晚上的睡眠时间不足7小时，你就会更加难以抵抗食物的诱惑。充足的睡眠能帮我们全天候控制饥饿激素。

7. Put the Brakes on Booze:

7. 对酒说不：

Alcohol consumption is consistently linked to being overweight and is a triple threat to yourdiet. Alcohol is high in calories (7 calories per gram), and it stimulates your appetite whilereducing your resolve to eat well.

喝酒和超重一直有很大联系，而且酒精会从各方面影响你的饮食。酒精热量很高(每克含有7卡路里)，它会激起你的食欲，但同时又会影响你健康饮食的决心。