Lambert points out that your weight can fluctuate by as much as two kilograms over the course of the day, depending on how much food and liquid you've consumed. And for women, hormonal variations can lead to water retention too, which affects the number on the scale.
兰贝特指出,根据食物与液体的摄入量的不同,一天内人体体重的变化幅度最多可至两公斤.并且对于女性来说,荷尔蒙的变化也会导致水肿,这会让秤上的你显得更胖.
6. Not eating enough protein
6.摄入蛋白质不足
When working out, you're essentially breaking down your muscles, so it's crucial to consume protein afterwards to rebuild them. Studies have shown that eating protein can help increase muscle mass and strength - it keeps you feeling full too.
当你在健身时,肌肉基本上处在被分解状态,所以在运动后摄入蛋白质对其复原是十分重要的.研究表明,摄入蛋白质有助于增长肌肉以及提高力量,同样也使你维持饱腹感.
"If you're physically active, lifting weights, or trying to gain muscle and strength, then you need to make sure that you're getting enough protein," Lambert says.
兰贝特说道："如果你正在进行体力活动、举重或者正想增加肌肉以及提高力量,你需要确保自身能摄入足够多的蛋白质."
She advises being cautious of protein shakes and bars though, as often they may have necessary added ingredients and artificial sweeteners which won't nourish your body:
同样,兰贝特也提醒我们要警惕蛋白奶昔与蛋白棒.因为一般它们会含有必要的添加剂以及人工甜味剂,而这些成分丝毫没有营养价值.
"Sometimes they can be a convenient way to refuel on the go but you have to be savvy with reading the nutrition label and know what to look out for."
"有时蛋白奶昔和蛋白棒是补充蛋白质的简便方法,但你必须读懂它们的营养标签并明白该注意些什么."
7. Skipping a meal
7. 不吃饭
Current science suggests there's an anabolic window post-workout where eating will ensure your body reaps the best rewards from your exercise - the jury is still out as to how long this window lasts though.
现代科学表明,人们在健身后会产生"代谢窗口期",在这时候吃饭会确保身体能取得最大锻炼成效,但窗口期能持续多长时间,仍有待研究.
But Lambert says skipping a post-workout meal would be a mistake, and she advises eating within 45 minutes of finishing exercising.
但兰贝特表示健身后不吃饭是错误的行为,她建议人们应在锻炼结束后的45分钟内进食.
英文来源：独立报
