"One of the most common post-workout mistakes people make is to believe that a synthetically produced vitamin is the same as a nutrient found in real food," Lambert says.
兰贝特说："几大常见健身后误区之一就是相信复合维生素所含的营养与真正食物所含的一致."
"All too many people believe multivitamins can make up for an unhealthy diet and justify an unhealthy meal post-workout. Supplements, no matter how effective, can never replace a healthy lifestyle with real food, exercise and good sleep."
"有太多的人认为多种维生素能弥补不健康饮食习惯带来的伤害,并借此为健身后不健康的饮食做借口.但无论营养补充剂多么的有效、能给你带来多少营养,都不能代替真正的饮食、锻炼和良好睡眠的健康生活方式."
3. Choosing low-fat or diet foods
3. 只吃低脂或减肥食品
Although for years, low-fat foods were considered the key to losing weight, it's now been realised that not only is fat essential for keeping you full, low-fat alternatives are often laden with sugar to improve their taste.
尽管多年来,人们普遍认为低脂食品是减肥的关键.但现如今,人们也逐渐认识到对于维持饱腹感来说,脂肪是必不可少的一部分.并且为了改善低脂食品的口感,里面往往含有糖分.
"Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more," Lambert explains. "Instead of low-fat or 'diet' foods on the go, try and opt for some fresh fruit instead."
兰贝特解释道："低脂食品不会让你维持饱腹感,它只会让你更饿,所以你最终会吃的更多.你应该多吃些新鲜水果,而不是低脂或者'减肥'食品."
4. Overestimating how many calories you've burned
4.高估卡路里消耗
Many people undo all the hard work they've put in in the gym by having a huge, unhealthy meal afterwards. Exercising does not magically supercharge your metabolism.
许多人喜欢在健身后吃一顿不健康的大餐,这会使他们在健身房付出的努力瞬间付诸东流.运动并不会神奇地加快你的新陈代谢速度.
"Research regularly demonstrates that both normal and overweight people tend to overestimate the number of calories they burn during exercise," Lambert says. "However, exercise is still crucial for overall health and can help you lose weight. It's just not as effective at burning calories as some people think."
兰贝特说："很多研究表明,正常体重与超重的人往往高估自己在运动中消耗的卡路里.但运动对人体的整体健康还是至关重要的,也有利于减肥.只不过消耗的卡路里没有人们以为的那么多罢了."
If you're trying to lose weight, you need to create a calorie deficit by burning more than you consume, but this varies from person to person. Even if you're eating healthy foods, consuming too much will prevent you losing weight, so Lambert says it's key to watch your portion size.
如果想减肥,你消耗的卡路里要大于摄入的卡路里,以此来实现消耗卡路里,但具体情况还是要因人而异.兰贝特表示,关键是要根据摄入的分量,即使你吃的是健康的食物,摄入太多也不利于减肥.
Following an extremely low-calorie diet isn't wise either, as this can slow down your metabolism and lead to muscle loss.
当然,只吃极低卡路里的食物也是不明智的,因为这将减缓你的新陈代谢速度并导致肌肉损耗.
5. Obsessing over the number on the scale
5.过度关注体重
Any fitness expert will tell you that when trying to lose weight, you should step off the scales and assess your progress using a measuring tape - as muscle weighs more than fat, you should focus on your changing body shape.
每一位健身专家都会告诉你,当你减肥的时候,应当从体重秤上走下来,用卷尺来评估健身的成效.因为肌肉是比脂肪重的,所以你应当多关注身形的变化.
