原文：3 Easy Fat Loss Tricks for Busy People
来源：Lifehack
翻译：叫我NANA就好了
Losing fat can be complicated. From trying to calculate complicated calorie needs to lose weight, to going to the gym endlessly, to trying every fake fat burning supplement ever created.
It can be exhausting– but it doesn’t have to be.
译文：减肥是个非常繁琐的过程。从你计算需要消耗多少卡路里，到无休止的去健身房健身，都是为了燃烧掉你身上的每一块脂肪。
这是非常累人的一件事，但你其实可以不必这样。
The goal in life is not to become obsessed with counting every calorie and spending all your off time– your “you” time– at the gym just to lose some unwanted body fat. Otherwise, you’ll end up being unable to enjoy life in general and the mental and emotional impact of that will be extremely difficult to reverse. After all, what’s the point of losing weight if you’re not happy?
译文：生活的目标不是痴迷于计算每一个卡路里所消耗的热量，也不是要你把所有的时间都投入到健身房中，仅仅是为了把你身上不想要的那点脂肪减掉。如果是这样的话，你将无法享受正常生活的乐趣，而且你的思想和情绪也会因此而被影响，并且很难改变过来。别忘了，如果你不快乐，那么减肥有什么意义呢？
Instead of following a strict diet and obsessively watching what you’re eating, you can incorporate a few simple changes to your diet. The best part is that these changes aren’t like what you’ve tried before. They aren’t one of those crash dieting or juicing fads, which are extremely unsafe for your physical health.
译文：比起按照严格的饮食和过分关注所吃的东西，你可以做出一些简单的改变。这些改变最好是你之前从未尝试过的。当然，节食和只喝水的这种减肥潮流是不可取的，这对你的身体健康非常不利。
The tips you’ll read about here aren’t only effective but also safe and healthy. The idea is to promote your physical health while helping you get rid of excess fat easily. Here are three extremely easy fat loss tricks you can start implementing today to see your body fat start decreasing this week.
译文：这些小技巧不仅有效，而且非常安全和健康。这个想法是促进你身体健康的同时，帮助你摆脱多余的脂肪。这里有三个非常简单的减肥技巧，你可以从今天开始实施，然后看一下这周你身体的脂肪有没有开始减少。
Protein/蛋白质
Higher protein diets are shown to be effective in long term weight loss programs. When it comes to worrying about carbs or fats or what time of the day you should eat, having a diet higher in protein takes priority over everything.
译文：高蛋白质的饮食被证明是有效的长期减肥计划。当你还在担心一天之中摄入多少碳水化合物和脂肪的时候，一顿含有高蛋白质的饮食是你最好的选择。
Believe it or not, I’m encouraging you to eat more food to lose more fat.
Here are some awesome effects of protein related to losing fat simply:
Protein burns more calories when digested when compared to fat and carbs combined.
Protein helps prevent losing muscle, muscle that helps you burn more calories every day.
Protein keeps you fuller longer and decreases cravings, so you’re going to end up eating less fattening foods throughout the day.
译文：不管你信不信，我鼓励你吃更多的食物来减掉脂肪。
这里有一些关于蛋白质让减肥变得更简单的意义。
一、与脂肪和碳水化合物的结合物相比，蛋白质在消化的时候燃烧更多的卡路里。
二、蛋白质有助于防止失去肌肉，而肌肉可以帮助你每天燃烧更多的卡路里。
三、蛋白质通过让你感到长时间的饱腹感来降低食欲，这样你就会少吃一些令你发胖的食物了。
The best way to get more protein in your diet is to make sure at every meal there is some sort of protein source. From egg whites, to chicken and fish, to nuts and protein shakes, protein is easy to incorporate into your day and will greatly assist you in the fat loss process. You can simply choose the type of high-protein food you like and then include that in your daily diet. It doesn’t have to be excessive; just something you enjoy eating and also contains plenty of proteins.
译文：在你的饮食中获得更多蛋白质最好方法是确保每餐都有某种蛋白质来源。例如从鸡蛋蛋白，鸡肉和鱼肉，坚果和蛋白质奶昔中获取。蛋白质很容易纳入你一天的饮食当中，并且在你的减肥过程中起到很大的作用。你可以在日常饮食中简单地选取一些你喜欢的高蛋白食物，不必要太多，只是你喜欢吃的东西，然后含有大量的蛋白质就行。
Water/水
You always hear your doctor harp on drinking enough water, but there may be a good reason behind that.
译文：你总是听到医生喋喋不休地说要多喝水，但这背后是有原因的。
Staying hydrated is important for a number of bodily functions including nutrient transport. Having a higher protein intake will aid in fat loss a lot more efficiently if you are hydrated. So with the second tip, you’re actually going to make the first tip work even better.
译文：保持水分是一项非常重要的身体机能，它包括营养物质的运输。如果你体内水分充足，那么当你摄入高蛋白质的同时，将会帮助你的身体有效的减掉更多的脂肪。所以做好这第二点的同时，你实际上是让第一点发挥更好的作用。
Aside from helping your body to shed the fat, water can act as a natural appetite suppressant and curb cravings that tend to get you in trouble. Try simply having a tall glass of water when you wake up and before every meal. This will help you get full easily when you eat, while helping you remain full for a longer period of time.
译文：除了帮助你的身体摆脱脂肪，水可以作为一种天然的食欲抑制剂，抑制你对食物的渴望，这些食物往往会给你带来麻烦。试着在每天早上醒来，吃饭之前，喝一大杯水，这将有助于你在吃饭的时候更容易感到饱腹感，并且帮助你保持一段较长的时间。
You’ll be surprised at how well water helps you avoid bad foods and overeating. Remember that water is also good for your skin and for your overall health, so make sure to religiously get your daily dose.
译文：你会惊奇地发现多喝水可以帮助您避免不好的食物和暴饮暴食。记住，多喝水还对你的皮肤和整体健康有好处。所以，请确保你每天都会和足够的水。
Vegetables/蔬菜
We all know those leafy greens are healthy for us but they are an amazing fat loss aid as well.
译文：我们都知道那些绿色蔬菜对我们来说是健康的，但他们同时对减肥也是非常有帮助的。
Have you ever wondered why it’s so easy to eat an entire bag of chips but eating an entire head of cauliflower (which has far less calories) is much harder? That’s because simple carbs like junk food has a very low satiety, or ability to tell your brain that it is full or satisfied, whereas fibrous carbs like vegetables have a much higher satiety. So you’re basically getting full with far less consumption when you consume vegetables.
译文：你有没有想过为什么吃一整袋的薯条很容易，但吃一整棵的花椰菜（含有非常少的卡路里）更难？
In a world of fast food and convenient junk food, cravings and calories are extremely high.
译文：在一个快餐和垃圾食品的世界，欲望和卡路里都是极其高的。
By simply having vegetables cover 50% of your plate and pairing them with every protein meal, you can say goodbye to most cravings and hello to fat loss. Not everyone likes to have raw vegetables, but a light steam could enhance the taste while still retaining its nutritional value.
译文：每餐蔬菜的比例占50%，并且搭配蛋白质一起，这样你就可以对大部分的欲望和脂肪说再见了。当然，并不是每个人都喜欢生的蔬菜的，但清蒸处理过的蔬菜不仅味道会有所提高，其营养价值也可以被保留。
Losing fat doesn’t need to be complicated. Increase your protein intake, drink your water, and eat your vegetables. Use these three tactics to start losing fat simply without feeling overwhelmed by an overly obsessive diet.
