BAD ADVICE: EAT A VARIETY OF FOODS!

    Why you should skip it: We're hardwired to eat more when faced with countless different choices. This trait gives us an advantage when a spread consists of low-cal, filling fare such as veggies and lean protein. But your kitchen is most likely stocked with a variety of healthy and not-sohealthy edibles.

    How to smarten up:

    Keeping special treats in the house is fine, but try to limit your stash to one or two of your favorites. The lion's share should be for a range of nutritious foods, such as veggies, fruit and whole grains.

    錯誤的建議：攝取多種多樣的食物！

    為什麼不可取：dangwomenmianqianyoushubuqingdegezhongshiwuxuanzeshi，womenyidinghuichidegengduo。dangyidunshengyanzhongdoushishucaihejingyidanbaizhidengdikaluliqieyibaodeshiwushi，zhezhonglilunduiwomenjianfeiyouyi。dannidechufangshiyoubajiutongshiduimanlegezhongjiankanghebunamejiankangdeshiwu。

    如何改進：

    在(zai)家(jia)裏(li)儲(chu)備(bei)一(yi)些(xie)好(hao)吃(chi)的(de)食(shi)物(wu)當(dang)然(ran)很(hen)好(hao)，但(dan)要(yao)盡(jin)量(liang)控(kong)製(zhi)你(ni)儲(chu)備(bei)的(de)食(shi)物(wu)中(zhong)隻(zhi)有(you)一(yi)兩(liang)種(zhong)你(ni)喜(xi)歡(huan)吃(chi)的(de)東(dong)西(xi)。儲(chu)備(bei)最(zui)多(duo)的(de)應(ying)該(gai)是(shi)各(ge)種(zhong)有(you)營(ying)養(yang)的(de)食(shi)物(wu)，比(bi)如(ru)蔬(shu)菜(cai)、水果和全麥食品。

    BAD ADVICE: ALWAYS SKIP SECONDS!

    Why you should skip it: When you know you can have only one plateful, chances are you will pile it sky-high. It's human nature. The problem, of course, is that you will probably down every last morsel. On the other hand, knowing you can go back for another helping （if need be） encourages you to put less on your plate the first time around and allows your body to register fullness before the second helping.

    How to smarten up: Begin retraining yourself to start off with at least 20 percent less than you're used to eating. Then after 20 minutes – the time it takes for us to start to feel full–gauge your hunger. Still have an appetite? Dig in again, but keep it reasonably portioned.

    錯誤的建議：避免二次取餐！

    為什麼不可取：dangnizhidaozijizhinengchiyipanshiwushi，nihenyoukenengjiangpanzizhongdeshiwuduidehengao。zheshirenleidetianxing。wentidangranshinikenenghuichidiaoshengxiademeiyikoushiwu。lingyifangmian
，zhidaozijikeyihuiquzainayifenshiwu（ 如果你需要的話） 可以讓你在第一次取食物時在盤子裏少放一些
，並讓你的身體在第二次取食物前收到已經飽了的訊號。

    如何改進：開始重新調整自己的習慣， 在第一次取餐時取比你平時少至少20% 的食物。20 分鍾後--這個時候我們已經開始覺得飽了--看看自己餓不餓。還有食欲？那就再取一些食物
，但要適量。

    BAD ADVICE: EXERCISING MEANS YOU CAN EAT MORE!

    Why you should skip it: Your sweat session might not sizzle as many calories as you think. Thirty minutes on the elliptical, for example, cancels out only about half a blueberry muffin. If you're training for a 5K or other athletic event, you may need to eat more to fuel your workouts.

    How to smarten up: Even the most intense cardio cannot erase the effects of a weekend chowfest, but it does benefit your health by increasing energy and lowering risk for heart disease.

    錯誤的建議：運動意味著你吃再多也不怕！

    為什麼不可取：出汗所燃燒的卡路裏可能不會像你想象的那麼多。比如，在橢圓機上運動30 分鍾隻能抵掉大約半個藍莓鬆餅。如果你在訓練跑5000 米或其他運動項目
，你可能需要吃更多來為鍛煉補充"燃料".

    如何改進：即使最劇烈的有氧運動也不能消除周末暴飲暴食所造成的後果，但它對健康有益，可以增強體能降低得心髒病的幾率。

    BAD ADVICE: KEEP THOSE TOO-TINY SKINNY JEANS HANGING IN YOUR CLOSET AS INSPIRATION!

    Why you should skip it: It seems to make sense: The sight of those pants or the ads with fashion models wearing them might motivate you to slim down. But experts say that many women feel worse about themselves after seeing skinny models in campaigns. And when you're down on yourself, it's harder to stick to an eating and exercise plan, even one that will help you slim down enough to wear those teeny tiny jeans.

    How to smarten up: Pay attention to everything healthy you have accomplished rather than what you haven't, or any shortcomings you think you have. And don't compare yourself to others. Instead, focus on your achievements, say, "I cut 1 minute off my 10K time." And don't obsess over the end goal, such as your proposed 15-pound weight loss. Keep goals small so they are more easily attainable.

    錯誤的建議：把那些小得穿不進的緊身牛仔褲掛在衣櫥裏作為減肥的動力！

    為什麼不可取：聽起來似乎很有道理：看著那些褲子
，或者看到廣告裏時裝 模特們穿著那些褲子可能會激發你想 減(jian)肥(fei)的(de)欲(yu)望(wang)。但(dan)專(zhuan)家(jia)們(men)說(shuo)許(xu)多(duo)女(nv)性(xing)看(kan)到(dao)廣(guang)告(gao)裏(li)那(na)些(xie)瘦(shou)削(xue)的(de)模(mo)特(te)後(hou)感(gan)覺(jiao)會(hui)更(geng)糟(zao)。當(dang)你(ni)感(gan)到(dao)沮(ju)喪(sang)時(shi)，堅(jian)持(chi)節(jie)食(shi)和(he)運(yun)動(dong)計(ji)劃(hua)就(jiu)會(hui)更(geng)難(nan)，即(ji)使(shi)它(ta)可(ke)以(yi)幫(bang)你(ni)瘦(shou)下(xia)來(lai)，足(zu)以(yi)穿(chuan)進(jin)那(na)些(xie)小(xiao)的(de)緊(jin)身(shen)牛(niu)仔(zai)褲(ku)。

    如何改進：jiangzhuyilifangzainiyijingzuodaodejiankangdedifang
，erbushinihaimeiyouzuodaodedifang，huozhenirenweiniyouderenhequedianshang。buyaonazijihebierenbi。ershijiangzhuyilijizhongzainidechengjiushang
，biru，"我1萬米跑的時間縮短了一分鍾。"不要糾結於最終的目標
，比如你計劃好的減掉15 磅。製定一個個小目標，這樣更容易做到。

    BAD ADVICE: FRUIT AND VEGGIES ARE FREE FOODS!

    Why you should skip it: Sure, produce is a must, but if you prefer high-sugar, high-calorie dried fruit, fruit juice and starchy veggies, proceed with caution. Corn and potatoes are higher in calories than other highwater- content vegetables such as cucumbers and green beans.

    How to smarten up: Go for water-rich veggies, such as zucchini and spinach, and highfiber fruit, such as apples and berries. And swap out fatty sauces and dressings for low-cal ones.

    錯誤的建議：水果和蔬菜可以隨便吃！

    為什麼不可取：當然，農產品是必須要吃的。但如果你喜歡含糖量高、熱量高的幹果
、果汁和含大量澱粉的蔬菜
，那麼你要小心了。玉米和土豆比黃瓜和四季豆等其他富含水分的蔬菜的熱量要高。

    如何改進：xuanzefuhanshuifendeshucai，biruxihuluhebocai，yijigaoxianweisushuiguo，birupingguohejiangguo。yongdikalulidetiaoweizhihetiaoliaodaitiduozhidetiaoweizhihetiaoliao。

    1. spread  n . 豐盛的飯菜
，盛宴。

    2. lion's share: 字麵意思是"獅子那份兒",引申義為"最大、最好的那份兒".

    3. morsel  n. （食物的）一口，一小份。

    4. produce n . [總稱] （尤指新鮮水果

、蔬菜等）農產品。