They might be simple mistakes but many of us make them – the good news is they’re easy to overcome! 我们大多数的人都会犯这些饮食习惯的小错误，但是小错不改会酿成大病，所以我们都需要注意。 1. Drinking too little water 喝水严重不足Thirst occurs when your body needs water. When you don’t drink enough water or herbal teas your body receives mixed signals about hunger. Dehydration causes you to believe you need to eat when you really need hydrating. If you’re adequately hydrated you’ll not only feel better, you’ll be less likely to overeat. 当您没有喝足够的水或茶时，身体就会缺水和脱水，您会感到口渴和饥饿。如果体内有足够水份时，您就不需要吃过多食物或吃太饱。2. Not Getting Enough Sleep 睡眠不足Lack of sleep has been shown to be related to an increase in hunger and appetite. According to one study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Not only does lack of sleep appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods. So if you’re serious about long term weight management – get a good night’s sleep!睡眠与食欲是有关连的。根据一项研究，每天睡眠不到6小时的人比睡眠7－9小时的人肥胖机率高30%。睡眠不足刺激了食欲，也刺激了高脂肪和高碳水化合物的食欲。所以，优质睡眠是管理健康体重的重要环节。 3. Skipping Breakfast不吃早餐Skipping breakfast seems like a simple way to eat less food but this may lead to unplanned snacking throughout the day or overeating in the evening (often caused by abnormal insulin levels from not having had a proper breakfast). This in turn leads to weight gain. Breakfasts that are high in protein and fibre can curb hunger throughout the day and balance out blood sugar levels, reducing those evening binges. In fact, studies show people who eat a healthy breakfast every morning are more likely to maintain a healthy weight and have an easier time shedding excess weight. 不少人误解了，不吃早餐是最简单有效的减食方法。不吃早餐有可能会引起胰岛素水平异常、一直吃零食或晚上吃过量；这都是会导致肥胖和体重增加。事实上，研究表明，每天吃蛋白质和高纤维的早餐可以抑制整个一天的饥饿感和平衡血糖水平，减少晚上的饥饿感，轻松维护健康体量。4. Relying on Crash Diets胡乱饮食If you radically cut down on the amount of calories you eat – you might not get the desired weight loss result. Eating so few calories also slows down your metabolism. Once the diet is over, you are left with a body that burns calories too slowly, and you usually regain the weight. Sensible healthy eating is the key to weight loss without slowing your metabolism or gaining rebound weight.如果只是盲目地减少进食热量的值，这是无法得到良好减肥效果。热量摄入减少，新陈代谢也会缓慢。饮食过后，体内的热量燃烧过慢，体重就会出现反弹。合理健康饮食，不影响新陈代谢是管理体重的关键。5. Setting Unrealistic Goals设定不现实目标Thinking you'll lose 3 kilos the first week is setting yourself up for failure. If you know you won't be able to do it, you may never start your weight loss programme in the first place. If you watch what you eat and lose 500g a week, instead of celebrating, you may feel discouraged that you didn't reach your goal. A realistic goal is vital to successful dieting. If you're not sure what your goal should be, talk to a nutritionist.减重计划要循序渐进，从小能实现的目标开始，我们才会有动力继续努力。如果您一开始就设定一周内减掉3公斤的任务，一周后您发现您只减掉了500克，这不可能完成的目标就会使您感到沮丧和放弃。一个能落实的目标，是成功减重的关键。您也可以咨询营养师，为您计划健康减重目标。Need a little help? 需要助攻吗？If you feel like you need a helping hand to get you started on your weight loss journey or you want to take something natural as part of your maintenance programme, try Good Health Garcinia Cambogia 9000 PLUS™ . Good Health Garcinia Cambogia 9000 Plus™ is a multi-action weight management formula that is designed to help manage cravings and appetite, healthy metabolism and excess fat. It contains 60% HCA (Hydroxycitric Acid) and works by encouraging your body to use fat as an energy source rather than storing it as body fat. It supports healthy serotonin levels in the brain which keeps you feeling good and less likely to succumb to cravings. The Green Tea extract also helps with energy levels and supports a healthy metabolic rate.如果您需要一些天然产品辅助您的减肥之旅，您可能尝试好健康藤黄果9000胶囊。好健康藤黄果9000胶囊配方是有助人体新陈代谢，减少脂肪积聚，控制食欲等。藤黄果内含60%的HCA（羟基柠檬酸），其作用是把糖份转化为能量而不是脂肪存储在体内。绿茶提取物也有助于提升活力和健康新陈代谢。
