保持健康最好的方法是什么（下）
正文翻译
What is the best way to stay fit?
保持健康最好的方法是什么？
What is the best way to stay fit?
保持健康最好的方法是什么？
评论翻译
Kirke Ruuven
My golden rules for staying fit:
1. No nutella, peanutbutter and nuts (easy to eat too much)
2. Make your meals yummy
3. Eat 3 times a day
4. Eat lots of veggies and protein
5. Try not to eat after dinner
6. Run/walk everyday for at least 45min
7. Drink lots of water
8. Sleep for 8h
9. Lift weights every week
10. When you mess up - just get on with your life and try again
柯克·鲁文
我保持健康的黄金法则：
1.不吃坚果、花生酱和坚果（这些都很容易吃太多）。
2.让你的饭菜美味可口一些。
3.每天只吃3顿饭。
4.多吃蔬菜和富含蛋白质的食物。
5.饭后尽量不要吃其他东西。
6.每天至少跑/走45分钟。
7.多喝水。
8.每天睡够8小时。
9.每周都要举重。
10.当你陷入困境时——继续你的生活，并且再去尝试一次。
My golden rules for staying fit:
1. No nutella, peanutbutter and nuts (easy to eat too much)
2. Make your meals yummy
3. Eat 3 times a day
4. Eat lots of veggies and protein
5. Try not to eat after dinner
6. Run/walk everyday for at least 45min
7. Drink lots of water
8. Sleep for 8h
9. Lift weights every week
10. When you mess up - just get on with your life and try again
柯克·鲁文
我保持健康的黄金法则：
1.不吃坚果、花生酱和坚果（这些都很容易吃太多）。
2.让你的饭菜美味可口一些。
3.每天只吃3顿饭。
4.多吃蔬菜和富含蛋白质的食物。
5.饭后尽量不要吃其他东西。
6.每天至少跑/走45分钟。
7.多喝水。
8.每天睡够8小时。
9.每周都要举重。
10.当你陷入困境时——继续你的生活，并且再去尝试一次。
Lucy Henke, studied Fitness at University of Washington (2013)
7 Things Really Fit People Do to Stay in Shape.
1. They don’t diet.
Have you ever known someone in really great shape who was constantly trying out every new fad diet?
Yeah, I didn’t think so.
Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.
While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?
2. They find a way to enjoy exercise.
If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.
Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.
And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.
If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIT, I can hardly go a day without working out.
露西·亨克，华盛顿大学研究健身相关的知识（2013年）。
有7件事真正适合人们保持身材。
1.他们不节食。
你认识一个身材非常好，并且经常尝试各种新时尚节食的人吗？
是的，我不认为会有这样的人。
因为在大多数情况下，健康的人不节食——他们把健康饮食作为他们生活方式的一部分。
虽然我建议坚持一个80/20的营养计划（80%的营养+20%的运动），但归根结底，保持健康饮食的关键是学会去倾听你的身体。什么让你感觉良好？什么能让你一整天都感到充实和精力充沛？什么能帮助你在锻炼中做的更好？是什么让你感觉和看起来健康？
2.他们会想办法去享受锻炼。
如果你是那种每一分钟都恐惧跑步机训练的的人，并且如果一旦你到了那里就更加讨厌跑步机训练，那么是时候找到一种不同的锻炼方法了。
因为通常情况下，健康的人会找到一种真正享受甚至期待锻炼的方式。
虽然这并不总是意味着他们会很兴奋地系上运动鞋，在雨天去跑步，但这确实意味着他们会更喜欢健康的感觉，更看重这种感觉，而不喜欢只想坐在沙发上的感觉。
如果你真的讨厌锻炼，问题可能出在你的锻炼项目，而不是你自己。
每个人都喜欢不同的事情——我以前很讨厌跑步锻炼，但自从我发现HIT（高强度间歇性运动）后，我几乎不能一天不锻炼。
7 Things Really Fit People Do to Stay in Shape.
1. They don’t diet.
Have you ever known someone in really great shape who was constantly trying out every new fad diet?
Yeah, I didn’t think so.
Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.
While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?
2. They find a way to enjoy exercise.
If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.
Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.
And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.
If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIT, I can hardly go a day without working out.
露西·亨克，华盛顿大学研究健身相关的知识（2013年）。
有7件事真正适合人们保持身材。
1.他们不节食。
你认识一个身材非常好，并且经常尝试各种新时尚节食的人吗？
是的，我不认为会有这样的人。
因为在大多数情况下，健康的人不节食——他们把健康饮食作为他们生活方式的一部分。
虽然我建议坚持一个80/20的营养计划（80%的营养+20%的运动），但归根结底，保持健康饮食的关键是学会去倾听你的身体。什么让你感觉良好？什么能让你一整天都感到充实和精力充沛？什么能帮助你在锻炼中做的更好？是什么让你感觉和看起来健康？
2.他们会想办法去享受锻炼。
如果你是那种每一分钟都恐惧跑步机训练的的人，并且如果一旦你到了那里就更加讨厌跑步机训练，那么是时候找到一种不同的锻炼方法了。
因为通常情况下，健康的人会找到一种真正享受甚至期待锻炼的方式。
虽然这并不总是意味着他们会很兴奋地系上运动鞋，在雨天去跑步，但这确实意味着他们会更喜欢健康的感觉，更看重这种感觉，而不喜欢只想坐在沙发上的感觉。
如果你真的讨厌锻炼，问题可能出在你的锻炼项目，而不是你自己。
每个人都喜欢不同的事情——我以前很讨厌跑步锻炼，但自从我发现HIT（高强度间歇性运动）后，我几乎不能一天不锻炼。
3. They prioritize their health and fitness.
While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.
4. They don’t eat perfect 100% of the time.
Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.
Giving yourself a cheat meal or day every once in a while, ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.
5. They get a lot of sleep.
If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all its sleep.
Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.
6. They hang around other fit people.
You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.
Think about it, if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.
On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pickup game of soccer for fun, you’re most likely going to join in and be more active as a result.
7. They stay active outside of the gym
While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.
And most of all, believe in yourself. You can do it. Now go get started.
3.他们会把健康和健身放在首位。
虽然大多数人让工作、家庭、社交活动和其他优先事项妨碍了锻炼，但真正健康的人无论做什么都把锻炼作为优先事项。
4. 他们并不是每次都吃得很好。
当然，如果有一个罕见的人，只有5%的身体脂肪，哪怕只是一口巧克力他也会拒绝掉，这样看起来似乎是没问题的。
但是为了保持清醒，我们大多数人都需要欺骗一下自己来让我们保持清醒。
每隔一段时间就让自己吃一顿或者一天的大餐，这样你就不会因为自己的健康饮食而感到痛苦，也不会因为错过了什么美食而变得疯狂。
5. 他们会保持睡眠充足。
如果你仍然认为健康只是取决于你锻炼的频率，那么你可能需要再想想了。
因为他们要做的最重要的事情之一就是保持健康。并且健身根本不是以运动为基础的，还需要充足的睡眠。
每晚至少睡7-8小时，你就会变得更健康、更健壮、更快乐。
6. 他们会和其他健康的人在一起。
你知道“你吃什么就是什么吗？”好吧，意思就是你会与和你一起吃饭（和你一起社交）的人一样。
想想看，如果你所有的朋友总是吃快餐，并且把甜甜圈当甜点，或者总是选择久坐不动的活动，比如去看电影或一坐就是几个小时，你觉得你会怎么做？可能也会整天坐着吃垃圾食品。
另一方面，如果你的朋友喜欢健康的烹饪，或者去尝试用当地新鲜食材烹饪的新餐馆，并且想骑自行车或组织一场足球比赛来娱乐，你很可能会加入他们，并因此变得更活跃。
7.他们也会在健身房外保持活跃。
虽然健康人士总是把定期进行有计划的锻炼作为首要任务，但他们并不会仅仅局限于健身房（或家庭健身房）——他们会尽其所能在锻炼之外也保持着活跃。
最重要的是，相信自己。你能做到的。从现在就开始吧。
While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.
4. They don’t eat perfect 100% of the time.
Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.
Giving yourself a cheat meal or day every once in a while, ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.
5. They get a lot of sleep.
If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all its sleep.
Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.
6. They hang around other fit people.
You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.
Think about it, if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.
On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pickup game of soccer for fun, you’re most likely going to join in and be more active as a result.
7. They stay active outside of the gym
While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.
And most of all, believe in yourself. You can do it. Now go get started.
3.他们会把健康和健身放在首位。
虽然大多数人让工作、家庭、社交活动和其他优先事项妨碍了锻炼，但真正健康的人无论做什么都把锻炼作为优先事项。
4. 他们并不是每次都吃得很好。
当然，如果有一个罕见的人，只有5%的身体脂肪，哪怕只是一口巧克力他也会拒绝掉，这样看起来似乎是没问题的。
但是为了保持清醒，我们大多数人都需要欺骗一下自己来让我们保持清醒。
每隔一段时间就让自己吃一顿或者一天的大餐，这样你就不会因为自己的健康饮食而感到痛苦，也不会因为错过了什么美食而变得疯狂。
5. 他们会保持睡眠充足。
如果你仍然认为健康只是取决于你锻炼的频率，那么你可能需要再想想了。
因为他们要做的最重要的事情之一就是保持健康。并且健身根本不是以运动为基础的，还需要充足的睡眠。
每晚至少睡7-8小时，你就会变得更健康、更健壮、更快乐。
6. 他们会和其他健康的人在一起。
你知道“你吃什么就是什么吗？”好吧，意思就是你会与和你一起吃饭（和你一起社交）的人一样。
想想看，如果你所有的朋友总是吃快餐，并且把甜甜圈当甜点，或者总是选择久坐不动的活动，比如去看电影或一坐就是几个小时，你觉得你会怎么做？可能也会整天坐着吃垃圾食品。
另一方面，如果你的朋友喜欢健康的烹饪，或者去尝试用当地新鲜食材烹饪的新餐馆，并且想骑自行车或组织一场足球比赛来娱乐，你很可能会加入他们，并因此变得更活跃。
7.他们也会在健身房外保持活跃。
虽然健康人士总是把定期进行有计划的锻炼作为首要任务，但他们并不会仅仅局限于健身房（或家庭健身房）——他们会尽其所能在锻炼之外也保持着活跃。
最重要的是，相信自己。你能做到的。从现在就开始吧。
Bhavya Goyal, Amateur fitness freak
I’ve already talked about my routine in one of my answer. So, here I am talking about my healthy food and some steps by which you can take care of your health, even if you don’t stay with your parents. Because, it is 20% exercise and 80% diet.
I always feel hungry whenever I go out with my friends/family for shopping. I always try to keep something healthy in my bag so that I can munch it guilt free.
Don’t go for expensive vegetables/fruits. Always eat fruits that are easily available in the market place.
Always cook your meals in ghee/coconut oil/mustard oil/sesame oil. Don’t go for other expensive oils. They’re fooling you. A food cooked in ghee is the best. Try to consume healthy fats.
I’ve seen people hating green leafy vegetables for no reason. Don’t hate greens. They’re your best friends. At initial stage, eat one green leafy vegetables once in a week. Start eating that one veggie you never have.
Drink 15 glasses of water everyday. Water helps in getting rid of skin problems. It glows you.
Try to eat your dinner before 6:30 p.m. I know many of you will say that you come from office after 10:00. So please don’t order something from Swiggy/Zomato. Try to cook your own meals. You can have oats, smoothies, chilla. You can oil them in barely 10 minutes.
巴维亚·戈亚尔，业余健身狂。
我已经在我的一个回答中谈到了我的日常生活。所以，在这里我要谈的是我的健康食品和一些步骤，你可以通过这些步骤来照顾你的健康，即使你不留在你的父母身边。它就是20%的运动和80%的饮食。
每当我和朋友/家人出去购物时，我总是会感到饿。所以我总是尽量在包里放些健康的东西，这样我就可以毫无负担地吃这些。
不要吃昂贵的蔬菜/水果。一定要吃市场上容易买到的水果。
一定要用酥油/椰子油/芥末油/芝麻油做饭。别买其他昂贵的油。它们都是在愚弄你。酥油做的食物是最好的。尽量摄入健康的脂肪。
我见过人们无缘无故地讨厌绿叶蔬菜。不要讨厌绿色蔬菜。它们是你最好的朋友。在初期，每周吃一次绿叶蔬菜。从现在开始吃你从未吃过的蔬菜吧。
每天喝15杯水。水有助于消除皮肤问题。它会使你容光焕发。
尽量在下午6:30之前吃晚饭。我知道你们中的许多人会说10:00之后才从办公室出来。但请不要从Swiggy/Zomato（外卖平台）点东西。试着自己做饭。你可以吃燕麦，冰沙，辣椒。你只用10分钟就能把它们烹饪好。
I’ve already talked about my routine in one of my answer. So, here I am talking about my healthy food and some steps by which you can take care of your health, even if you don’t stay with your parents. Because, it is 20% exercise and 80% diet.
I always feel hungry whenever I go out with my friends/family for shopping. I always try to keep something healthy in my bag so that I can munch it guilt free.
Don’t go for expensive vegetables/fruits. Always eat fruits that are easily available in the market place.
Always cook your meals in ghee/coconut oil/mustard oil/sesame oil. Don’t go for other expensive oils. They’re fooling you. A food cooked in ghee is the best. Try to consume healthy fats.
I’ve seen people hating green leafy vegetables for no reason. Don’t hate greens. They’re your best friends. At initial stage, eat one green leafy vegetables once in a week. Start eating that one veggie you never have.
Drink 15 glasses of water everyday. Water helps in getting rid of skin problems. It glows you.
Try to eat your dinner before 6:30 p.m. I know many of you will say that you come from office after 10:00. So please don’t order something from Swiggy/Zomato. Try to cook your own meals. You can have oats, smoothies, chilla. You can oil them in barely 10 minutes.
巴维亚·戈亚尔，业余健身狂。
我已经在我的一个回答中谈到了我的日常生活。所以，在这里我要谈的是我的健康食品和一些步骤，你可以通过这些步骤来照顾你的健康，即使你不留在你的父母身边。它就是20%的运动和80%的饮食。
每当我和朋友/家人出去购物时，我总是会感到饿。所以我总是尽量在包里放些健康的东西，这样我就可以毫无负担地吃这些。
不要吃昂贵的蔬菜/水果。一定要吃市场上容易买到的水果。
一定要用酥油/椰子油/芥末油/芝麻油做饭。别买其他昂贵的油。它们都是在愚弄你。酥油做的食物是最好的。尽量摄入健康的脂肪。
我见过人们无缘无故地讨厌绿叶蔬菜。不要讨厌绿色蔬菜。它们是你最好的朋友。在初期，每周吃一次绿叶蔬菜。从现在开始吃你从未吃过的蔬菜吧。
每天喝15杯水。水有助于消除皮肤问题。它会使你容光焕发。
尽量在下午6:30之前吃晚饭。我知道你们中的许多人会说10:00之后才从办公室出来。但请不要从Swiggy/Zomato（外卖平台）点东西。试着自己做饭。你可以吃燕麦，冰沙，辣椒。你只用10分钟就能把它们烹饪好。
Viren Sharma, Fitness trainer at endurance fitness club, Sonipat, Haryana
I spent first 16 years of my life in village where I was not allowed to go out and play with locals as most of them were indulged in smoking, drinking,ill manners etc since childhood.
I belonged to a lower middle class family and my parents were working very hard to make study in an English medium in the city.
They didn't want me to become like other children out there and hence stopped me.
The only way I can go out of the house was Gym.
Initially it was mere a way out of home for me but slowly I became addicted to it after seeing the results and that's how I came into fitness.
Hope I answered your question.
维伦·夏尔马，哈里亚纳邦耐力健身俱乐部的健身教练。
我在一个村子里度过了我生命的前16年，因为他们中的大多数人从小就沉溺于抽烟、喝酒，并且他们很不礼貌，所以在那里时候我不被家里人允许出去和当地人玩。
我生活在一个中下阶层的家庭，我的父母在一个以英语为交流媒介的城市努力工作。
他们不想让我变得像其他孩子一样，所以不让我出门。
我只有去健身房才能出门。
起初，这只是我离开家的一种方式，但在看到健身效果后，我慢慢地上瘾了，这就是我如何保持健康的原因。
希望我回答了你的问题。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I spent first 16 years of my life in village where I was not allowed to go out and play with locals as most of them were indulged in smoking, drinking,ill manners etc since childhood.
I belonged to a lower middle class family and my parents were working very hard to make study in an English medium in the city.
They didn't want me to become like other children out there and hence stopped me.
The only way I can go out of the house was Gym.
Initially it was mere a way out of home for me but slowly I became addicted to it after seeing the results and that's how I came into fitness.
Hope I answered your question.
维伦·夏尔马，哈里亚纳邦耐力健身俱乐部的健身教练。
我在一个村子里度过了我生命的前16年，因为他们中的大多数人从小就沉溺于抽烟、喝酒，并且他们很不礼貌，所以在那里时候我不被家里人允许出去和当地人玩。
我生活在一个中下阶层的家庭，我的父母在一个以英语为交流媒介的城市努力工作。
他们不想让我变得像其他孩子一样，所以不让我出门。
我只有去健身房才能出门。
起初，这只是我离开家的一种方式，但在看到健身效果后，我慢慢地上瘾了，这就是我如何保持健康的原因。
希望我回答了你的问题。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Sara Farswan, MBA,MA Science & Master of Arts in English, Bangalore University (2010)
Stop doing rigorous exercise specially cardio,you wont be loosing a lott of weight but only end up harming your respiratory health.Walk jogg do normal floor exercises instead.
Stop eating freezed food often.The scientific reason is right here,freezing food actually renders bacteria inactive but it doesn't kill anything,which means if your food goes into the freeze contaminated once thawed it will still harbor same bacteria.Frozen food as packaged meat,fish, all contain some percentage of preservatives and high in sugar and salts elevates your blood pressure levels .There indeed many downsides.But I found this one enough to be understood.
When you drink water make sure you sit and drink..dont stand and drink water because when you stand and drink it travels through the system really fast that you risk your heart and lungs functions.Drink 15 glasses a day and make sure you drink lukewarm water at least 4 to 5 times
Do not consume water immediately after your meal,many still do not know the correct way of drinking water,once you eat your body slowly needs to digest your food and your body temperature enables the enzymes to act,when immediately drink cold water it abrubts the digestion process,drink water after an half or one hour after to take your meal.
Are you diabetic and you have family history of diabetic issues.Cut off refined sugar ,potato rice instead consume good amount of wheat oats lentils cooked with “fenugreek" .Even if you take low calorie sugar make sure you do not consume it too much ,the artificial sweetener Aspartam has some sort of small scale side effects.
Do not eat salads,curd at night
If you have blood pressure issues add fish to your diet,omega fats are natural remedy proven against blood pressure.
Do consume turmeric milk.
Dont do dieting,you can still do it but many usually turn as close as anorexic,eat what your body demands,anything which has health value.Even if you get cravings for deep fried stuffs once in a blue moon eat.
If you want to get in shape,cut down stomach stubborn fats,lower you carbohydrate intake.. that includes sugar,wheat, rice ,carbonated drinks,sweets.Turn into a boiled diet.Brown rice with boiled chickpea sprouts is best option.Anything boiled with low carbohydrate.
Even if you have a very hectic work schedule,make sure you sleep for at least 6 hours.
萨拉·法斯旺，孟加拉国大学英语工商管理硕士（2010）。
停止做严格的运动，特别是有氧运动，（做这个）你不会减轻很多体重，最终只会损害你的呼吸健康。步行和慢跑也用普通的自由体操来代替。
停止经常吃冷冻食品。科学原因是，冷冻食品实际上会使细菌失去活性，但它不会杀死任何细菌，这意味着如果你的食物进入冷冻环境，一旦解冻，它仍然会含有那么多细菌。冷冻食品如包装肉、鱼，都含有一定比例的防腐剂，高糖高盐会使你的血压升高。（其实冷冻食品）确实有很多缺点。但我发现的这一点就已经足够让人理解（它不健康）了。
当你喝水的时候，一定要坐着喝水。不要站着喝水，因为当你站着喝水的时候，水会很快通过你的身体系统，这会危及你的心脏和肺功能。每天喝15杯水，并且要确保你每天至少喝4到5次的温水。
饭后不要马上喝水，还是有很多人不知道正确的喝水方法，一旦你吃了那些慢慢需要消化的食物，你的体温可以促使酶起作用，当你马上喝冷水时它会加速消化过程，从而导致喝水后半个小时或一个小时你就饿了。
你有糖尿病家族史吗？不要吃精制糖，用土豆饭代替那些小麦、燕麦和小扁豆，用“胡芦巴”去烹调。即使你吃低热量的糖，也要确保不要吃太多，人造甜味剂天门冬氨酸对人体有一些小范围的副作用。
晚上不要吃沙拉、凝乳。
如果你有血压问题，在你的饮食中添加鱼类，omega脂肪酸是抗血压的天然药物。
一定要试试喝姜黄牛奶。
不要节食，你可以节食，但最后很多人都会变得像厌食症一样。吃你身体所需要的、任何有健康价值的东西。即使你对油炸食品有一次渴望，也可以吃它。
如果你想保持身材，就要减少胃里顽固的脂肪，减少碳水化合物的摄入。包括糖，小麦，大米，碳酸饮料，甜食。把这些食物用煮的方式去烹饪。糙米和鹰嘴豆芽是最好的选择。任何低碳水化合物的煮食都是可以吃的。
即使你有一个非常繁忙的工作时间表，但一定要确保你至少睡6个小时。
Stop doing rigorous exercise specially cardio,you wont be loosing a lott of weight but only end up harming your respiratory health.Walk jogg do normal floor exercises instead.
Stop eating freezed food often.The scientific reason is right here,freezing food actually renders bacteria inactive but it doesn't kill anything,which means if your food goes into the freeze contaminated once thawed it will still harbor same bacteria.Frozen food as packaged meat,fish, all contain some percentage of preservatives and high in sugar and salts elevates your blood pressure levels .There indeed many downsides.But I found this one enough to be understood.
When you drink water make sure you sit and drink..dont stand and drink water because when you stand and drink it travels through the system really fast that you risk your heart and lungs functions.Drink 15 glasses a day and make sure you drink lukewarm water at least 4 to 5 times
Do not consume water immediately after your meal,many still do not know the correct way of drinking water,once you eat your body slowly needs to digest your food and your body temperature enables the enzymes to act,when immediately drink cold water it abrubts the digestion process,drink water after an half or one hour after to take your meal.
Are you diabetic and you have family history of diabetic issues.Cut off refined sugar ,potato rice instead consume good amount of wheat oats lentils cooked with “fenugreek" .Even if you take low calorie sugar make sure you do not consume it too much ,the artificial sweetener Aspartam has some sort of small scale side effects.
Do not eat salads,curd at night
If you have blood pressure issues add fish to your diet,omega fats are natural remedy proven against blood pressure.
Do consume turmeric milk.
Dont do dieting,you can still do it but many usually turn as close as anorexic,eat what your body demands,anything which has health value.Even if you get cravings for deep fried stuffs once in a blue moon eat.
If you want to get in shape,cut down stomach stubborn fats,lower you carbohydrate intake.. that includes sugar,wheat, rice ,carbonated drinks,sweets.Turn into a boiled diet.Brown rice with boiled chickpea sprouts is best option.Anything boiled with low carbohydrate.
Even if you have a very hectic work schedule,make sure you sleep for at least 6 hours.
萨拉·法斯旺，孟加拉国大学英语工商管理硕士（2010）。
停止做严格的运动，特别是有氧运动，（做这个）你不会减轻很多体重，最终只会损害你的呼吸健康。步行和慢跑也用普通的自由体操来代替。
停止经常吃冷冻食品。科学原因是，冷冻食品实际上会使细菌失去活性，但它不会杀死任何细菌，这意味着如果你的食物进入冷冻环境，一旦解冻，它仍然会含有那么多细菌。冷冻食品如包装肉、鱼，都含有一定比例的防腐剂，高糖高盐会使你的血压升高。（其实冷冻食品）确实有很多缺点。但我发现的这一点就已经足够让人理解（它不健康）了。
当你喝水的时候，一定要坐着喝水。不要站着喝水，因为当你站着喝水的时候，水会很快通过你的身体系统，这会危及你的心脏和肺功能。每天喝15杯水，并且要确保你每天至少喝4到5次的温水。
饭后不要马上喝水，还是有很多人不知道正确的喝水方法，一旦你吃了那些慢慢需要消化的食物，你的体温可以促使酶起作用，当你马上喝冷水时它会加速消化过程，从而导致喝水后半个小时或一个小时你就饿了。
你有糖尿病家族史吗？不要吃精制糖，用土豆饭代替那些小麦、燕麦和小扁豆，用“胡芦巴”去烹调。即使你吃低热量的糖，也要确保不要吃太多，人造甜味剂天门冬氨酸对人体有一些小范围的副作用。
晚上不要吃沙拉、凝乳。
如果你有血压问题，在你的饮食中添加鱼类，omega脂肪酸是抗血压的天然药物。
一定要试试喝姜黄牛奶。
不要节食，你可以节食，但最后很多人都会变得像厌食症一样。吃你身体所需要的、任何有健康价值的东西。即使你对油炸食品有一次渴望，也可以吃它。
如果你想保持身材，就要减少胃里顽固的脂肪，减少碳水化合物的摄入。包括糖，小麦，大米，碳酸饮料，甜食。把这些食物用煮的方式去烹饪。糙米和鹰嘴豆芽是最好的选择。任何低碳水化合物的煮食都是可以吃的。
即使你有一个非常繁忙的工作时间表，但一定要确保你至少睡6个小时。
Stay away from phone for at least 5 to 6 hours.Phone destroys your sleep as the light emitting from your phone restraints the production of a hormone named melatonin which controls your sleep,wake up cycle and also cicadian rhythm.
Replace hard drinks cold drinks artificial packaged drinks with lassi, buttermilk,raagi extract drink,sugarcane juice, lemon juice ,Raagi malt extract.
Dont get carried away by those sophisticated exercises shown in Instagram YouTube,you ll only end injuring yourself.Dont do anything in name of exercise,jumping Jacks,squats and yoga is lott better option.
Avoid lifting very heavy things,specially women.Better do under expert supervision or trainer,why I called women because the internal body make up of women is fragile and much more delicate than that of a man,women who are expecting mothers say pregnant ones, men women with high blood pressure levels must avoid lifting lot of heavy weights.Some studies reveal “cardiovascular health" likely to get affected,impact in your nervous system also,this is when one lift way heavier weights if not supervised properly may loss focus leading to “hyperexcitability and overdrive”.
每天远离手机至少5到6个小时。手机会破坏你的睡眠，手机发出的光会抑制一种名为褪黑激素的荷尔蒙的产生，褪黑激素控制你的睡眠、醒来周期和昼夜节律。
用拉西、酪乳、拉吉提取物饮料、甘蔗汁、柠檬汁、拉吉麦芽提取物代替碳酸饮料、冷饮和人工包装饮料。
不要被Instagram和youtube上那些复杂的运动所冲昏头脑，那样做你只会伤害自己。不要以运动的名义做那些你做不到的事，跳高、蹲下和瑜伽是你更好的选择。
不要提很重的东西，特别是女人。最好在专家的监督下或是在训练师的指导下做，为什么我要提到女人，因为女人的身体内部比男人脆弱得多，怀孕的女人、患有高血压的男性和女性必须避免举重。一些研究表明“心血管健康”很可能因此受到影响，对你的神经系统也有影响，这是指当一种举重方式如果没有得到适当的监督，可能会导致你的神经系统“过度兴奋和超速”。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Replace hard drinks cold drinks artificial packaged drinks with lassi, buttermilk,raagi extract drink,sugarcane juice, lemon juice ,Raagi malt extract.
Dont get carried away by those sophisticated exercises shown in Instagram YouTube,you ll only end injuring yourself.Dont do anything in name of exercise,jumping Jacks,squats and yoga is lott better option.
Avoid lifting very heavy things,specially women.Better do under expert supervision or trainer,why I called women because the internal body make up of women is fragile and much more delicate than that of a man,women who are expecting mothers say pregnant ones, men women with high blood pressure levels must avoid lifting lot of heavy weights.Some studies reveal “cardiovascular health" likely to get affected,impact in your nervous system also,this is when one lift way heavier weights if not supervised properly may loss focus leading to “hyperexcitability and overdrive”.
每天远离手机至少5到6个小时。手机会破坏你的睡眠，手机发出的光会抑制一种名为褪黑激素的荷尔蒙的产生，褪黑激素控制你的睡眠、醒来周期和昼夜节律。
用拉西、酪乳、拉吉提取物饮料、甘蔗汁、柠檬汁、拉吉麦芽提取物代替碳酸饮料、冷饮和人工包装饮料。
不要被Instagram和youtube上那些复杂的运动所冲昏头脑，那样做你只会伤害自己。不要以运动的名义做那些你做不到的事，跳高、蹲下和瑜伽是你更好的选择。
不要提很重的东西，特别是女人。最好在专家的监督下或是在训练师的指导下做，为什么我要提到女人，因为女人的身体内部比男人脆弱得多，怀孕的女人、患有高血压的男性和女性必须避免举重。一些研究表明“心血管健康”很可能因此受到影响，对你的神经系统也有影响，这是指当一种举重方式如果没有得到适当的监督，可能会导致你的神经系统“过度兴奋和超速”。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Lukas Schwekendiek, Life Coach, Speaker, Writer.
Jogging - I go jogging almost every day. If it is too rainy or if I am too sore I may skip a session, but other than that I want to make sure I train my cardio as much as possible.
Swimming - At least twice a week. I love to swim!
Drinking 2L of Water - I fill my Water Bottle twice a day. On top of that I drink a lot of Green Tea and Juice as well, with the occasional coffee.
More Chicken, less Red Meat - It’s an easy change that is much healthier at not much of a difference in taste. Trust me, spices are your friend and can make chicken often taste better than red meat.
Meditation - You wouldn’t believe the difference that stress makes in our lives. From Psychologists I have found out that stress is involved in almost every form of mental health problem. Reduce your stress; live healthier.
Outsourcing - For the reasons mentioned in #5, I also try my best to give other people the work I do not want to do. It keeps me happier, less stressed and far more active.
Emotional Time - Every day, at least twice, I sit down and make an emotional check. I see how I feel and then do whatever I need to do to feel better. Sadness & Depressions correlate with more sicknesses, so does stress. Being positive, happy and excited will reduce that risk.
Healthy, silent, dark sleep - 6 hours of sleep in complete darkness with earplugs means I rarely wake up in the middle of the night. This allows me to get a full nights rest in. I do not need more than that (The number may vary for your ideal amount).
Getting very Busy - Usually my schedule is packed to the brim. resulting in me being intentional about everything I do.
Me Time/Play Time - Because I am so busy I will need some time every day to just spend in silence, with myself and to do what I want. I make sure to schedule this time every day.
The important thing to realize about being physically fit is that it doesn’t only come from your body.
Being fit starts in your mind, because your mind controls your body.
But without your mind being fit and active, your body will find it much harder to be fit.
卢卡斯·施韦肯迪克，生活教练，演说家，作家。
慢跑-我几乎每天都去慢跑。如果天下雨或者我不舒服，我可能会跳过，但除此之外，我要确保我尽可能多地训做有氧运动。
游泳-每周至少两次。我喜欢游泳！
喝2L的水-我一天要灌两次水瓶当量的水。除此之外，我还会喝很多绿茶和果汁，偶尔喝点咖啡。
多吃鸡肉，少吃红肉——这只是一个简单的改变，会让你在口味上没有太大差别的情况下变得更健康。相信我，香料是你的朋友，它能让鸡肉尝起来比那些红肉更好吃。
冥想-你不会相信压力对我们生活的影响。从心理学家那里，我发现几乎所有形式的心理健康问题都与压力有关。减轻压力；活得更健康。
外包-由于第5条提到的原因，我也会尽我最大的努力给别人我不想做的工作。这会让我更快乐，压力更小，更活泼。
情绪时间-每天至少有两次时间，我会坐下来做一个情绪检查。我会感受我的感觉，然后做一些让我感觉更好的事情。悲伤和抑郁与很多的疾病相关，压力也是如此。积极、快乐和兴奋会降低这种风险。
健康，安静，黑暗的睡眠-我有6个小时在完全黑暗的环境中睡觉，并且还会带着耳塞，这意味着我很少在半夜醒来。这样我就可以在家里休息一整晚了。我不需要更多的睡眠时间。
很忙-通常我的日程排得满满的。这导致我对我所做的每件事都是有意图的。
我的时间/游戏时间-因为我太忙了，我每天都需要一些时间安静地度过，和自己在一起，做我想做的事。我每天一定要安排一些游戏时间。
重要的是要意识到身体健康不仅仅来自你的身体。
健康始于你的思想，因为你的思想控制着你的身体。
但是如果你的思想不健康，你会发现你的身体也很难健康。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Jogging - I go jogging almost every day. If it is too rainy or if I am too sore I may skip a session, but other than that I want to make sure I train my cardio as much as possible.
Swimming - At least twice a week. I love to swim!
Drinking 2L of Water - I fill my Water Bottle twice a day. On top of that I drink a lot of Green Tea and Juice as well, with the occasional coffee.
More Chicken, less Red Meat - It’s an easy change that is much healthier at not much of a difference in taste. Trust me, spices are your friend and can make chicken often taste better than red meat.
Meditation - You wouldn’t believe the difference that stress makes in our lives. From Psychologists I have found out that stress is involved in almost every form of mental health problem. Reduce your stress; live healthier.
Outsourcing - For the reasons mentioned in #5, I also try my best to give other people the work I do not want to do. It keeps me happier, less stressed and far more active.
Emotional Time - Every day, at least twice, I sit down and make an emotional check. I see how I feel and then do whatever I need to do to feel better. Sadness & Depressions correlate with more sicknesses, so does stress. Being positive, happy and excited will reduce that risk.
Healthy, silent, dark sleep - 6 hours of sleep in complete darkness with earplugs means I rarely wake up in the middle of the night. This allows me to get a full nights rest in. I do not need more than that (The number may vary for your ideal amount).
Getting very Busy - Usually my schedule is packed to the brim. resulting in me being intentional about everything I do.
Me Time/Play Time - Because I am so busy I will need some time every day to just spend in silence, with myself and to do what I want. I make sure to schedule this time every day.
The important thing to realize about being physically fit is that it doesn’t only come from your body.
Being fit starts in your mind, because your mind controls your body.
But without your mind being fit and active, your body will find it much harder to be fit.
卢卡斯·施韦肯迪克，生活教练，演说家，作家。
慢跑-我几乎每天都去慢跑。如果天下雨或者我不舒服，我可能会跳过，但除此之外，我要确保我尽可能多地训做有氧运动。
游泳-每周至少两次。我喜欢游泳！
喝2L的水-我一天要灌两次水瓶当量的水。除此之外，我还会喝很多绿茶和果汁，偶尔喝点咖啡。
多吃鸡肉，少吃红肉——这只是一个简单的改变，会让你在口味上没有太大差别的情况下变得更健康。相信我，香料是你的朋友，它能让鸡肉尝起来比那些红肉更好吃。
冥想-你不会相信压力对我们生活的影响。从心理学家那里，我发现几乎所有形式的心理健康问题都与压力有关。减轻压力；活得更健康。
外包-由于第5条提到的原因，我也会尽我最大的努力给别人我不想做的工作。这会让我更快乐，压力更小，更活泼。
情绪时间-每天至少有两次时间，我会坐下来做一个情绪检查。我会感受我的感觉，然后做一些让我感觉更好的事情。悲伤和抑郁与很多的疾病相关，压力也是如此。积极、快乐和兴奋会降低这种风险。
健康，安静，黑暗的睡眠-我有6个小时在完全黑暗的环境中睡觉，并且还会带着耳塞，这意味着我很少在半夜醒来。这样我就可以在家里休息一整晚了。我不需要更多的睡眠时间。
很忙-通常我的日程排得满满的。这导致我对我所做的每件事都是有意图的。
我的时间/游戏时间-因为我太忙了，我每天都需要一些时间安静地度过，和自己在一起，做我想做的事。我每天一定要安排一些游戏时间。
重要的是要意识到身体健康不仅仅来自你的身体。
健康始于你的思想，因为你的思想控制着你的身体。
但是如果你的思想不健康，你会发现你的身体也很难健康。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Pradeep Solanki
There are 3 pillars of health, for good health one needs to balance all three, little effort in each pillar will keep you fit
Exercises - Exercise daily even if it is one minute, take a resolution that whatever may happen in my life, I will exercise at least one minute daily. Some Yogic exercises keep you fit with just one minute.
Food - Take a balanced diet, lots of fruits, millets, seasonal and regional food. Avoid processed, stale, high sugar foods.
Rest - equally important pillar of health is rest, good sleep is required to keep you healthy.
If you make changes in all three, you are healthy. Below are some tips to be followed along with any physical fitness regime like Yoga/Gym
Do’s and Don'ts along with exercises
1.Thoroughly clean your food pipes with water before starting your yoga practice, and repeat every six months.
2. Do fast once a week( may vary the type like complete fast, without water, only fruits)
3. Do "EkAharVrat" once a week(eating only the same food 5 times a day like a papaya, curd, apple, guava, pomegranate etc)
4. Start your day by drinking 4-5 glasses of water
5. Take honey and lemon in a glassful of warm water in the morning
6. Never skip your breakfast. Avoid Tea, coffee, take green tea. Take breakfast within 2 hours of waking up
7. Drink sufficient water, if possible drink warm water and one must drink warm water before and after the meals.
8. Eat slowly and take very small bites & try to chew each bite 32 times, this will fill you soon and you will end up eating 25% less than what you eat.
9. Sit down for a while after dinner.Don't go for a walk right after dinner.
10. Avoid heavy food at night, take dinner 2-3 hours before sleeping
11. Eat lots of fruits and vegetables in separate serving, don’t mix with other food.
12. Eat fibrous food; mix Millets, barley and soybean flour with wheat flour.
普拉迪普·索兰基
健康有三大支柱，为了健康，你需要平衡这三大支柱，在每一支柱上稍加努力就能保持健康。
锻炼-即使每天锻炼一分钟，要下定决心，无论我的生活中发生什么，我都要每天至少锻炼一分钟。做一些瑜伽练习，这可以让你保持健康，并且只要一分钟。
食物-均衡饮食，多吃水果，小米，季节性和地方性食物。避免吃加工过的，有防腐剂的，高糖的食品。
休息-同样重要的健康支柱是休息，良好的睡眠是保持健康所必需的。
如果你在这三个方面都有所改变，那么你就是健康的。以下是一些与瑜伽/健身房等健身计划相结合的建议。
运动中的注意事项：
1.开始瑜伽练习之前用水彻底清洁食物管道，每六个月重复一次。
2.每周禁食一次（可能会有不同的类型，如完全禁食，不喝水，只吃水果）。
3.每周做一次“EkAharVrat”（每天只吃5次同样的食物，如木瓜、豆腐、苹果、番石榴、石榴等）。
4.喝4-5杯水开始你的一天。
5.早上喝一杯加了蜂蜜和柠檬的温水。
6.永远不要不吃早餐。避免喝茶，喝咖啡，喝绿茶。起床后2小时内吃早餐。
7.喝足够的水，如可能的话，喝温水，饭前饭后必须喝温水。
8.吃慢一点，每一口咬小一点，试着每口嚼32次，这很快就会让你饱腹，最终你会比平常少吃25%。
9.吃完饭之后先坐一会。不要在饭后马上去散步。
10.避免晚上吃太多食物，睡前2-3小时吃晚饭。
11.分餐多吃水果和蔬菜，不要与其他食物混合。
12.吃纤维质食物：将小米、大麦和大豆粉与小麦粉混合着食用。
There are 3 pillars of health, for good health one needs to balance all three, little effort in each pillar will keep you fit
Exercises - Exercise daily even if it is one minute, take a resolution that whatever may happen in my life, I will exercise at least one minute daily. Some Yogic exercises keep you fit with just one minute.
Food - Take a balanced diet, lots of fruits, millets, seasonal and regional food. Avoid processed, stale, high sugar foods.
Rest - equally important pillar of health is rest, good sleep is required to keep you healthy.
If you make changes in all three, you are healthy. Below are some tips to be followed along with any physical fitness regime like Yoga/Gym
Do’s and Don'ts along with exercises
1.Thoroughly clean your food pipes with water before starting your yoga practice, and repeat every six months.
2. Do fast once a week( may vary the type like complete fast, without water, only fruits)
3. Do "EkAharVrat" once a week(eating only the same food 5 times a day like a papaya, curd, apple, guava, pomegranate etc)
4. Start your day by drinking 4-5 glasses of water
5. Take honey and lemon in a glassful of warm water in the morning
6. Never skip your breakfast. Avoid Tea, coffee, take green tea. Take breakfast within 2 hours of waking up
7. Drink sufficient water, if possible drink warm water and one must drink warm water before and after the meals.
8. Eat slowly and take very small bites & try to chew each bite 32 times, this will fill you soon and you will end up eating 25% less than what you eat.
9. Sit down for a while after dinner.Don't go for a walk right after dinner.
10. Avoid heavy food at night, take dinner 2-3 hours before sleeping
11. Eat lots of fruits and vegetables in separate serving, don’t mix with other food.
12. Eat fibrous food; mix Millets, barley and soybean flour with wheat flour.
普拉迪普·索兰基
健康有三大支柱，为了健康，你需要平衡这三大支柱，在每一支柱上稍加努力就能保持健康。
锻炼-即使每天锻炼一分钟，要下定决心，无论我的生活中发生什么，我都要每天至少锻炼一分钟。做一些瑜伽练习，这可以让你保持健康，并且只要一分钟。
食物-均衡饮食，多吃水果，小米，季节性和地方性食物。避免吃加工过的，有防腐剂的，高糖的食品。
休息-同样重要的健康支柱是休息，良好的睡眠是保持健康所必需的。
如果你在这三个方面都有所改变，那么你就是健康的。以下是一些与瑜伽/健身房等健身计划相结合的建议。
运动中的注意事项：
1.开始瑜伽练习之前用水彻底清洁食物管道，每六个月重复一次。
2.每周禁食一次（可能会有不同的类型，如完全禁食，不喝水，只吃水果）。
3.每周做一次“EkAharVrat”（每天只吃5次同样的食物，如木瓜、豆腐、苹果、番石榴、石榴等）。
4.喝4-5杯水开始你的一天。
5.早上喝一杯加了蜂蜜和柠檬的温水。
6.永远不要不吃早餐。避免喝茶，喝咖啡，喝绿茶。起床后2小时内吃早餐。
7.喝足够的水，如可能的话，喝温水，饭前饭后必须喝温水。
8.吃慢一点，每一口咬小一点，试着每口嚼32次，这很快就会让你饱腹，最终你会比平常少吃25%。
9.吃完饭之后先坐一会。不要在饭后马上去散步。
10.避免晚上吃太多食物，睡前2-3小时吃晚饭。
11.分餐多吃水果和蔬菜，不要与其他食物混合。
12.吃纤维质食物：将小米、大麦和大豆粉与小麦粉混合着食用。
13. Use the red, orange and green rule (must include food item of each color)
14. Use chopsticks to eat rice.
15. Decrease your fried & processed food, salt, and sugar intake.
16. Avoid cola, juice or soda with meals. Don’t take cold water with meals.
17. Plate food away from where you're eating, take a serving and eat away from the table.
18. Start your meal with soup, lassi, or diluted vegetable soup or a plateful of fresh salad.
19. Eat before a party or event where you expect heavy food.
20. Don’t starve yourself, it is of no use, occasional eating of sweets and junk food will not make you ill or fat, just control
21. Eat your treat (cake, pastry, ice cream etc) very slowly.
22. Eat fruits or low-calorie food e.g. roasted snacks or fruits between meals.
23. Must eat a fresh Amla with honey daily at breakfast.
24. Add small activities in your daily life to burn calories e.g. parking your car far from the office, taking tea from a machine which is far from your seat, taking the stairs, playing with kids, arrange your garden, clean your backyard, wash cloths or car etc.
25. Never give a huge gap between meals as it will make you too hungry and you will end up eating a big meal
26. Do some rigorous, free exercise once a week like walking for 10 km, climbing stairs for 30 min or cycle for 1 hour, swimming etc.
27. Do exercise daily even one minute to 5 minutes.
28. Rest properly, few nights of sleep deprivation can lead to weight gain.
13.遵守红色、橙色和绿色规则来吃饭（吃的食物必须包括每种颜色）。
14.用筷子吃米饭。
15.减少油炸和加工食品、盐和糖的摄入量。
16.用餐时避免喝可乐、果汁或苏打水。吃饭时不要喝冷水。
17.盘子里的食物不要放在你吃饭的地方，端上一份食物，离开桌子吃饭（这样你可能会吃的更少）。
18.以汤、拉西酸奶奶昔或稀释蔬菜汤或一盘新鲜沙拉开始用餐。
19.在派对或活动前吃一些你能吃得饱的东西。
20.不要让自己挨饿，这是没有用的，偶尔吃点糖果和垃圾食品不会让你生病或发胖，只要你可以控制住自己。
21.慢慢地吃你的美食（蛋糕、糕点、冰淇淋等）。
22.在两餐之间吃水果或低热量食物，例如烤制的点心或水果。
23.每天早餐一定要吃一份含蜂蜜的新鲜印度醋栗。
24.在日常生活中增加一些小活动来燃烧卡路里，例如把车停在远离办公室的地方，去远离座位的机器上倒茶，走楼梯，和孩子们一起玩，整理花园，打扫后院，洗衣服或洗车等等。
25.永远不要在两餐之间留出太大的间隔，这会让你太饿，然后最后你会吃一顿大餐。
26.每周做一次严格的运动，如步行10公里，爬楼梯30分钟或骑自行车1小时，游泳等。
27.每天锻炼一到五分钟。
28.适当休息，少睡几晚会导致体重增加。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
14. Use chopsticks to eat rice.
15. Decrease your fried & processed food, salt, and sugar intake.
16. Avoid cola, juice or soda with meals. Don’t take cold water with meals.
17. Plate food away from where you're eating, take a serving and eat away from the table.
18. Start your meal with soup, lassi, or diluted vegetable soup or a plateful of fresh salad.
19. Eat before a party or event where you expect heavy food.
20. Don’t starve yourself, it is of no use, occasional eating of sweets and junk food will not make you ill or fat, just control
21. Eat your treat (cake, pastry, ice cream etc) very slowly.
22. Eat fruits or low-calorie food e.g. roasted snacks or fruits between meals.
23. Must eat a fresh Amla with honey daily at breakfast.
24. Add small activities in your daily life to burn calories e.g. parking your car far from the office, taking tea from a machine which is far from your seat, taking the stairs, playing with kids, arrange your garden, clean your backyard, wash cloths or car etc.
25. Never give a huge gap between meals as it will make you too hungry and you will end up eating a big meal
26. Do some rigorous, free exercise once a week like walking for 10 km, climbing stairs for 30 min or cycle for 1 hour, swimming etc.
27. Do exercise daily even one minute to 5 minutes.
28. Rest properly, few nights of sleep deprivation can lead to weight gain.
13.遵守红色、橙色和绿色规则来吃饭（吃的食物必须包括每种颜色）。
14.用筷子吃米饭。
15.减少油炸和加工食品、盐和糖的摄入量。
16.用餐时避免喝可乐、果汁或苏打水。吃饭时不要喝冷水。
17.盘子里的食物不要放在你吃饭的地方，端上一份食物，离开桌子吃饭（这样你可能会吃的更少）。
18.以汤、拉西酸奶奶昔或稀释蔬菜汤或一盘新鲜沙拉开始用餐。
19.在派对或活动前吃一些你能吃得饱的东西。
20.不要让自己挨饿，这是没有用的，偶尔吃点糖果和垃圾食品不会让你生病或发胖，只要你可以控制住自己。
21.慢慢地吃你的美食（蛋糕、糕点、冰淇淋等）。
22.在两餐之间吃水果或低热量食物，例如烤制的点心或水果。
23.每天早餐一定要吃一份含蜂蜜的新鲜印度醋栗。
24.在日常生活中增加一些小活动来燃烧卡路里，例如把车停在远离办公室的地方，去远离座位的机器上倒茶，走楼梯，和孩子们一起玩，整理花园，打扫后院，洗衣服或洗车等等。
25.永远不要在两餐之间留出太大的间隔，这会让你太饿，然后最后你会吃一顿大餐。
26.每周做一次严格的运动，如步行10公里，爬楼梯30分钟或骑自行车1小时，游泳等。
27.每天锻炼一到五分钟。
28.适当休息，少睡几晚会导致体重增加。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
In addition to this if you are sitting for a long period of time in front of the computer then try to include the following
1. After every one hour of sitting one must stand and stretch or walk for 5 minutes
2. After every 2 hours do 2-3 minutes of chair exercise for back and shoulders to avoid cervical and lower back pain
3. After every one hour, blx your eyes and look at the tip of the nose and some far obxt repeatedly ( 10 times)
4. Keep the water bottle in from of you where it is visible, it will help in consuming more water
5. Don’t always rest your wrist on the keyboard, instead sometimes lift the hands and type
6. If you are going in -cab try to utilize that time for doing pranayam
7. Always use stairs in the office
8. Laugh on yourself in the morning
9. After going home, lie down on floor or bed near a wall with legs inverted at 90 degrees upwards,
除此之外，如果你长时间坐在电脑前，那么试着去做以下内容：
1.每坐一小时后，必须站立伸展或步行5分钟。
2.每2小时后做2-3分钟的背部和肩部坐姿锻炼，避免颈部和下背部疼痛。
3.每过一小时，眨眨眼，反复看鼻尖和远处的物体（10次）。
4.把水瓶放在你身边看得见的地方，这样有助于你喝更多的水。
5.不要总是把手腕放在键盘上，有时要举起手来打字。
6.如果你要坐出租车，试着利用这段时间来做调息。
7.去办公室一定要走楼梯。
8.早上的时候多笑一笑。
9.回家后，躺在靠近墙壁的地板或床上，双腿向上90度倒置。
1. After every one hour of sitting one must stand and stretch or walk for 5 minutes
2. After every 2 hours do 2-3 minutes of chair exercise for back and shoulders to avoid cervical and lower back pain
3. After every one hour, blx your eyes and look at the tip of the nose and some far obxt repeatedly ( 10 times)
4. Keep the water bottle in from of you where it is visible, it will help in consuming more water
5. Don’t always rest your wrist on the keyboard, instead sometimes lift the hands and type
6. If you are going in -cab try to utilize that time for doing pranayam
7. Always use stairs in the office
8. Laugh on yourself in the morning
9. After going home, lie down on floor or bed near a wall with legs inverted at 90 degrees upwards,
除此之外，如果你长时间坐在电脑前，那么试着去做以下内容：
1.每坐一小时后，必须站立伸展或步行5分钟。
2.每2小时后做2-3分钟的背部和肩部坐姿锻炼，避免颈部和下背部疼痛。
3.每过一小时，眨眨眼，反复看鼻尖和远处的物体（10次）。
4.把水瓶放在你身边看得见的地方，这样有助于你喝更多的水。
5.不要总是把手腕放在键盘上，有时要举起手来打字。
6.如果你要坐出租车，试着利用这段时间来做调息。
7.去办公室一定要走楼梯。
8.早上的时候多笑一笑。
9.回家后，躺在靠近墙壁的地板或床上，双腿向上90度倒置。
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