张翰和陈乔恩:减肥：怎样才能让我感觉不到饿呢？

    I'm trying to lose weight by running, but all the exercise is making me feel hungry all the time. How can I feel satisfied without gaining weight?

       我尝试着跑步减肥，但是做这些运动让我一直感觉饿。怎样才能让我感觉满足又不增加体重呢？

    Answer: It's normal to feel hungry when you start a new exercise regimen or you increase your exercise frequency or intensity. You're burning more calories, so your body needs to take more in. Here are some ways you can avoid feeling hungry, without overindulging, and hopefully lose weight in the process: 

       答案：当开始一种新的锻炼方法或增加锻炼频率或紧张程度时，有饥饿感是很正常的。你燃烧了更多的卡路里，所以你的身体需要增加一些能量。这儿有一些能让你避免感觉到饿的方法，只要你不放纵自己，就有希望在这个过程中降低体重：

    Get lots of healthy, high-fiber foods in your diet. Most high-fiber foods require more chewing, which helps to satisfy hunger. High-fiber foods are usually bulky so they fill up your stomach faster and can also delay the time it takes your stomach to empty. Also, many high-fiber foods are low in calories, so you can satisfy your hunger with fewer calories. Whole grains, vegetables, and fruits are great sources of fiber. 

       在你的食谱中多加入一些健康的，高纤维素的食物。大部分高纤维素食品需要更多的咀嚼，这可以帮助降低饥饿感。高纤维素食物一般体积会比较大一些，它们会很快把你的胃撑满并延迟胃的腾空时间。而且，许多高纤维素食物是低卡路里的，所以你可以用低热量食物来满足饥饿感，全麦，蔬菜，和水果都是高纤维素的来源。

    Spread out your calories by eating five to six small meals as opposed to three large ones during the day. If you wait too long for a large meal, you'll be starving and tempted to overindulge by the time you eat. Eating more frequent, smaller meals helps keep you full, and lets you stay in control. 

      少食多餐，每天吃5-6顿少量餐比吃三顿饱饭可以使你的热量消耗得分散一些。如果你为一顿大餐等太长时间，你会有可能在吃的时候放纵自己而多吃一些。少量多餐，会让你经常有饱腹感，让你保持控制。

    Slow down when you're eating. It takes our body about 20 minutes to realize that it's full. If you eat quickly, you'll eat extra calories while your body is figuring out whether it's hungry. By the time your body realizes that it's full, you've already eaten more than you needed. If you eat slowly, your brain will start sending signals to stop eating at the right time. This is another reason to spread your calories out during the day -- you won't be starving when it's time to eat, so you'll take your time eating.

        吃饭的时候慢一点。我们的身体要想意识到饿得等20分钟。如果你吃得太快，你的身体将会在分辨是否还有饥饿感时就摄入更多的卡路里。当你的身体开始意识到饱了时，你已经多吃了不少了。如果你吃得慢一些，你的大脑在合适的时间就会发出停止吃东西的信号。这是另外一个分散消耗你的卡路里的原因——你到了饭点不会太饿，你就会慢慢儿的吃。