Although physical activity has many proven benefits, new studies reveal that eating right is the foundation for successful weight loss.  For instance, if you reduce your daily calorie intake by 500 than you expend you are going to create a calorie deficit of 3,500 calories in a week which will lead you to lose one pound. On the other hand, if you aim to lose the same amount of weight in a weeks time through exercise alone, you have to walk everyday for about 3.5 hours at a speed of 2 mph. Hence, it is justifiable to say that watching what you eat is a lot more effective than working out if you aim to lose weight.

尽管很多证据表明，身体多运动有很多好处，但是新的研究表明：饮食正确才是减肥成功的基础。比如，如果每天消耗的能量比摄入的多500卡路里，那么一个星期，就纯消耗了3500卡路里，这样就能减去一磅的体重。另一方面，如果靠单纯的运动，想达到相同的减重目的，那么必须每天步行大概3.5小时，步速2英里/小时。因此，从合情合理的角度讲，如果想减肥，管住嘴比迈开腿，要更有效一些。

Eating right could mean different things to different people. But generally, it means eating healthy, balanced meals as suggested by the USDA Food Guide. More specifically, eating right means letting real, natural foods such as vegetables, fruits, and proteins as well as complex carbohydrates make up most of your daily food intake.

对不同的人来说，饮食正确的含义都不一样。但是基本上，其含义都是美国农业部建议的那样——吃健康食品，膳食平衡。更重要的是，正确饮食意味着，每天摄入的都是真正的、自然的食物，象蔬菜、水果、蛋白质，以及复合碳水化合物——这些东西占了大头。

The 4 worst foods when you’re trying to lose weight
All the while, you should be avoiding foods that offer empty calories or no nutritional value. There are a lot of these types of food out there — but here are some of the worst.

想要减肥，下列属于最糟糕的四种食品 那些只增加卡路里，或者毫无营养价值的食品，无论任何时候，你都不要碰。到处都有这类食品，而且种类繁多——但下面几种是最糟糕的

1. Soda

1、碳酸饮料

Soda is said to be the leading source of empty calories. It is filled with nothing but sugar and offers absolutely no nutritional value. In short, it fills your body with a great deal of calories but zero nutrition. If you drink soda on a regular basis, you will be susceptible to gaining weight. See for instance, a can or 330 ml of Coke contains around 160 calories. This means that if you drink one can of Coke every single day, you will end up with 4800 extra calories or 1.4lbs at the end of a month and 57,600 extra calories or 16.8lbs in a year.

提供空洞卡路里的食品中，碳酸饮料拔得头筹。里面除了糖分，就没别的东西了，而且，绝对没有任何营养价值。简而言之，喝下它，除了让身体里的卡路里狂飙外，毫无任何营养。如果你经常喝碳酸饮料，那么，很可能就会发胖。来看一个例子，一听即330毫升的可口可乐，大概含有160卡的能量。就是说，如果每天喝上一罐，一个月就多摄入4800卡路里，或者增重1.4磅，一年下来，就多摄入了57600卡，或者体重增加16.81磅。

2. Alcohol

2、各类酒水

If you want to lose weight fast, you need to stay away from all the booze. Like soda, alcohol also contains only empty calories and has no nutritional value. It does not in any way satisfy your appetite or give you the feeling of fullness, so it does not keep you from eating less food but still adds a sizable amount of calories to your diet. They also have this tendency of loosening up your resolve to lose weight and make you eat without thinking. And lastly, being a depressant, alcohol slows down your metabolism. Drinking a can of beer is like gulping down the same amount of calories you get when you eat 3 whole apples.

如果想快点减肥，你得离所有的饮料远点。酒类和碳酸饮料一样，除了卡路里，也没别的营养了。这东西一来不能充饥，二来不能带来满足感，所以，一点都不会减少你的食量，但会给增加相当数量的卡路里。而且，喝了酒会让你放松减肥的决心，并且让人不动脑子地一个劲地吃。最后，酒精会象镇静剂一样，降低新陈代谢的速度。喝一罐啤酒和吃三个苹果的能量是一样的。

3. Trans Fat

3、反式脂肪酸

Trans fat, which is found in many fried and processed foods, is said to be the worst form of fat. Studies reveal that a person whose calorie consumption is composed of 8% calories from trans fat is bound to gain 7.2 percent increase in body weight in 8 years time. Trans fat does not only trigger weight gain but also cause fat from other regions of the body to be transferred and stored to the abdominal region. The best way to avoid trans fat is to keep away from processed food. When buying products, check the label or ingredient list for words like partially hydrogenated, hydrogenated,  high stearate, and stearic rich.

在许多油炸食品和加工食品中，都有反式脂肪酸，据说这是脂肪中最坏的一种。研究表明，一个人摄入的能量中，如果反式脂肪酸占到了8%，那么过了8年，体重会增加7.2%。反式脂肪酸不仅引起体重增加，而且会转化身体其它部分的脂肪，并且集中存藏在腹部。避免反式脂肪酸的最好办法，就是远离加工食品。买东西的时候，看看标签或者成分表，看看是否含氢化油、是否全部采用氢化油、以及硬脂酸盐含量等内容。

4. Refined Grains

4、精制谷物

Basically, refined grains include white flour, white bread, white rice, white pasta and their derivatives. These are what nutritionists often label as “bad carbohydrates.” They are termed as such because they are mostly responsible for many people’s weight gain and are also associated with many degenerative diseases. Refined grains are stripped of their fiber and nutritional contents as they are processed, leaving only sugar, starch and an enriched taste. Starch and sugar tend to get converted to fat and stored in the body; hence, making people fat. If you want to lose weight without totally eliminating grains from your diet, go for whole grains or whole grain products.

基本上，精制谷物食品包括白面粉、白面包、白米、白面团及其制品。这类食物经常被贴上“坏碳水化合物”的标签。很多人体重增加，并且许多功能退化类的疾病，都与这类食品与有关，所以它们才被如此归类。加工过程中，纤维素和各种营养成分都被去除了，只剩下糖分、淀粉和厚重的味道。淀粉和糖容易转化成脂肪，存储在人体呢；所以，导致发胖。如果又想减肥，又想吃各种谷物，那么就找那些全麦谷物或者全麦制品吧。