Tell people you’re trying to lose weight, and you’ll be quickly inundated with tips, tricks and facts from misinformed people who think they have the secret to weight loss. But how do you know what's true and what's just well-intentioned malarkey? Here are five weight loss myths that you should ignore.

当你告诉别人你正在努力减肥，你很快就会受到一大堆减肥信息方法和建议。

但是你怎么知道那些真的有用，哪些只是善意的胡言乱语呢?

下面是五个你应该忽视的减肥误区，以免越减越肥。

Do situps to lose belly fat.信赖局部减肥

When trying to lose weight, many people try to target the fat on their belly by doing situps or other abdominal exercises. Although sit-ups can help strengthen your abs, they unfortunately won’t help shrink your belly. “If you exercise, you can target portions of your body to develop muscle, but you can’t target weight loss,” says Peter LePort, medical director of MemorialCare Center for Obesity at Orange Coast Memorial Medical Center in Fountain Valley, California. “Everyone loses weight differently. Some lose from their face or arms first, others from their thighs. No exercise you do will cause you to lose weight from a specific area.”

很多人会做仰卧起坐或者其他腹部运动来控制腹部的脂肪。

但事实上，尽管仰卧起坐可以增强你的腹肌；但不幸的是，它并不能缩小你的腹部。

美国加州喷泉谷奥兰治海岸纪念医疗中心(OCMMC)肥胖记忆护理中心(MCCO)的医学主任彼得·勒波特(Peter LePort)说：

每个人的减肥都不一样；有的先从脸部或手臂上消失，有的从大腿上消失。

你做的任何运动都不会使你从某个特定区域减肥。

哪里先瘦，是你的基因早就决定好的。

Don’t eat before bed.睡前不吃东西

A midnight snack isn't necessarily a bad thing, says Liz Weinandy, a registered dietitian with The Ohio State University’s Wexner Medical Center. “There’s no good evidence that people should not eat before bed,” she says. “When you look throughout the world, people routinely eat dinner at 9 or 10 at night, and they don’t all have a weight problem.” However, many people tend to eat poorly right before bed, which does pose a problem. “At night, you’re probably grabbing a pint of ice cream over a salad,” Weinandy says. So rather than focus on when you eat it’s more important to focus on what you eat. “It all comes down to calories," she adds, "You have to take in less than you put out.”

俄亥俄州立大学Wexner医学中心的注册营养师Liz Weinandy说，夜宵不一定是件坏事。

没有充分的证据表明人们不应该在睡觉前吃东西。纵观全球，很多人在晚上9点或10点吃晚餐，但不是所有人都那么胖。

相反，很多人睡前往往吃得太少，反而是个问题。

韦纳迪说，与其关注你什么时候吃，还不如关注你吃了什么吃了多少更重要。

“对减肥来说，这一切都归结于卡路里，”她补充道，“只要吃的卡路里比消耗得少，什么时候吃并不是很重要。”

Eat breakfast to lose weight.吃早餐减肥

This one is not completely black and white, Weinandy says. Many people believe eating breakfast is the key to weight loss, but the evidence is contradictory. While some studies have found that people who eat breakfast weigh less, others have found the opposite. “What we know for certain is that when you go through a fasting period overnight, breaking that fast helps rev up your metabolism,” she says. “For some people, breakfast helps control hunger, but for others, eating breakfast could just be adding more calories into their day.”

Weinandy说，这条并不是完全绝对的。

许多人认为吃早餐是减肥的关键，虽然一些研究发现吃早餐的人体重更轻，但另一些研究发现正好相反。

她说:“我们可以肯定的是，当你经历了一夜的禁食期，吃早餐有助于加快你的新陈代谢。”

但对另一些人来说，吃早餐可能只是增加了他们一天的热量，比如说那些午餐和晚餐都吃很多的人。

Avoid carbs.不吃碳水化合物

Not eating bread isn’t going to magically help you shed weight, Weinandy says, but changing the type you eat can help. Bread is high in calories, and typical white bread doesn’t offer much in the way of nutrition. Rather than stick to the usual processed, refined white breads, she recommends eating whole-grain bread, which is high in fiber. “People think carbs are going right to your hips,” she says. “The issue isn’t the carbs themselves, but the kind we’re eating.”

不吃面包不会神奇地帮助你减肥，Weinandy说，但是改变你吃的面包的种类会有帮助。

面包的热量很高，一般的白面包提供不了什么营养，她更建议人们多吃富含纤维的全麦面包。

更关键的不是你不吃碳水，而是你要学会吃优质的碳水；比如燕麦、杂粮、等等。

Fat is bad.视脂肪为恶魔

If you want to lose fat, you should avoid eating any fat, right? Wrong. While animal fat and other saturated fats are linked to health problems, monounsaturated fats, like olive oil, have been shown to reduce blood pressure, lower cholesterol and reduce your risk of heart disease and stroke. “You have to have certain fats to remain healthy,” LePort says. “A diet like the Mediterranean diet that’s high in good fats can be a great way to lose weight."

如果你想减肥，你应该避免吃任何脂肪，对吗?

错了。

虽然动物脂肪和其他饱和脂肪与健康问题有关，但单不饱和脂肪，如橄榄油，已被证明可以降低血压，降低胆固醇，降低患心脏病和中风的风险。

“你必须有特定的脂肪才能保持健康，”LePort说。“地中海饮食中的脂肪很高，但却是减肥的好方法。”

只要控制好总量，适当吃一些脂肪，不但让你更健康，也让你的减肥过程更愉快。

美国医学主任和营养师：这5个减肥误区，会让你越减越肥:http://www.zggdwc.com/wuqu/37774.html原创转载请注明出处。