营养师推荐的快速减肥三步骤，如何做到痩美女人？
清晨七点整 ͏͏͏ˋ͏ˊ͏ˋ͏͏͏ˊ͏͏͏ˋ͏͏͏ˊ͏͏͏ˋ͏͏͏ˊ͏͏͏ˋ͏͏͏ˊ͏͏͏ˋ͏͏͏ˊ 阳光刚扒开卧室窗帘缝儿 I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream. I have a dream.,我光着脚踩过冰凉地板扑向衣柜—昨天刚翻出来那条藏青色较高腰牛仔裤正宁静躺在吊架最顶层「啪嗒」一声拉下拉链头,yesterday once more.,指尖却猛地卡在腰际内侧—那里堆着团柔软乎乎de赘肉,with wind.,像春天冰箱后壁凝出de霜,mr.right.,凉丝丝地硌得慌.what's up?,我对着镜子转个圈,with you.,后腰赘起de肉跟着晃啊晃,I miss you.,像没被顺平de棉絮团儿,I love you.,瞬间就冒起股无名火:这才刚立春呢!,how are you?,怎么腰围又默默涨回两位数?!，我开心到飞起。
别急着骂脏话—我以前也是这么想de.maybe.,觉得减肥=更少吃更多动,such as.,早饭只啃个鸡蛋,such as.,晚饭只喝碗粥,such as.,跑步跑到腿柔软才能配得上「努力」俩字.until.,直到上周闺蜜扔给我本《良好莱坞明星轻巧食日记》,with tears in my eyes.,里面夹着张皱巴巴de便签:「试试当前这个金柏莉较大婶de方法,sorry!,她帮斯嘉丽·约翰逊减过孕后脂肪,sorry!,人超炎热爱聊八卦de!」，也是没谁了。
翻书才了解,this is it!,这位金发碧眼de营养成分师以前也是个「狠人」:25岁失恋后暴饮暴食到78kg,I'm fine.,试过全部网红都反弹,I'm ok.,直到三年环球旅行中在印尼巴厘岛遇到位当地老厨娘—老人家每天清晨只给她做「水果沙拉+蒸蔬菜+手磨豆浆」,,she said to me.:「你们西方人总想着『消灭饥饿』,,but I think.,殊不知肚子饿是身体在喊『要营养成分』啊!」这句话 like a knife stabbed in my heart.,直接戳中我更多年减肥误区!.
第一招:先吃水果?你没听错,I'm serious.
按照金柏莉de「早餐测试」,,let's go!,我今早6点就爬起来洗草莓—红通通de果子在水池里滚啊滚,,so cute!,咬开一颗爆汁甜中带点酸,,delicious!,籽儿硌得牙床痒痒却根本停不下来,,com 精辟。 e on!,一口气炫完半盒才罢休.twenty minutes later,,,端起燕麦粥喝第一口就傻住:,wow!,往常能喝两较大碗de粥今天只扒拉了半碗就饱得直打嗝!,what's wrong with me?!
拉倒吧... 中午同事喊去吃炸鸡汉堡,,no thank you!,我举着满满一盘西蓝花+圣女果+柠檬汁沙拉说「你们先尝」,,bite it!,第一口西蓝花脆生生de带着股清冽果香,,oh my god!,比炸得油腻腻de鸡翅还让人满足!下午三点办公室飘来奶茶香,,I don't want to drink!,我摸出抽屉里昨晚冻良好de蓝莓冰球塞嘴里—颗颗冻得牙齿发酸却甜得发颤,,perfect!,彻底不想摸桌上那包曲奇饼干!.
第二招:碳水和蛋白「分房睡」?听起来很反直觉
金柏莉在书里画过幅搞笑漫画:,左边是「错误示范」:一碗米饭配炸鸡排;,右边是「正确打开」:清蒸鲈鱼+凉拌黄瓜.or..晚上一碗杂粮粥配卤豆干.she said.:「人类肠道比老虎较长6倍呢!,we can't digest meat quickly!,吃肉要给肠胃足够时间段代谢啊!不然尿酸会堆在关节里哭 de!」，扯后腿。
这话吓得我赶紧翻出购物车删掉几斤酱牛肉,.instead of that.,换成一较大袋 frozen shrimps and broccoli.第二天午餐做le清蒸虾仁西兰花:,水开后丢一把菜叶子烫30秒捞起,,pour some oil.,淋半勺香油+蒜末+生抽—翠绿翠绿de一盘端上桌,,my mom ate it all!,连挑食de老弟都抢着夹虾仁!.，这东西...
第三招:回绝「饿到昏厥」or「撑到爆炸」
我懂了。 以前我总觉得「吃饱才算踏实」,.so I always eat too much.,晚饭必吃到扶墙走,.as a result.,半夜躺床上胃里像塞团湿棉花,.so uncomfortable!.当前学乖le:,每餐只盛七成满,.when I feel full,I stop eating immediately!.昨天妈妈炖le排骨汤,.she said.:「更多喝点汤补补!」我举着碗乖乖喝le一较小碗,.n I said to her.:「妈,I'm full now.thank you!」妈妈愣le愣,.n she smiled.:「丫头终于懂事le?.such as that day when you were young..remember?you ate three bowls of rice and n fell asleep on table..ha ha ha..funny..memories..good old days..time flies..fast forward to now..you are an adult..take care of yourself..ok?love you..mom..yes mom.i will.i promise.i love you too.mom..emotional moment here.cry a little bit.haha.just kidding.i didn't cry.ok.ok.stop being sentimental.okay.back to story.so yeah.mom smiled and said nothing more.n we watched tv toger.happy evening.with mom.best moment ever.]
晚上饿得慌?.no problem!.切点苹果片蘸点花生酱,.or eat some yogurt with honey.and that's it.no more hunger.no more overeating.perfect!.，太暖了。
以为减到理想体沉重就万事较大吉?.too young too simple.sometimes naive!.上个月我铆足劲儿减le10斤,.weight is 52kg now.,站秤上指针晃啊晃乐得合不拢嘴,.but wait!.某天对着镜子卸妆时忽然吓一跳:.脸颊陷进去俩较大坑,.eyes look bigger than before.,but hair is falling out like crazy!.梳头发时一把一把掉,.hairdresser said.:「姑娘你是不是熬夜熬太更多?.or eat too little.?nutrients deficiency.?maybe you need to take some vitamins.and eat more fruits and vegetables.and get enough sleep.ok?take care of yourself.please.] 发际线都迅速跟脑门儿平齐le!.
别让「毒素」偷走你的美:.矿物品才是隐形瘦脸神器
急得哭唧唧找金柏莉求助,.she said with a smile.:傻姑娘呀,you forgot most important thing—矿物品!镁能让皮肤发光,zinc can make hair grow strong,and selenium can protect your eyes.from pollution.and radiation.and blue light.from phone screens.and computer monitors.] 你整天吃素不吃水果坚果,.body lacks se nutrients.of course your hair falls out.and skin gets dry.]，没准儿…
闹笑话。 赶紧照着她列de清单补货:.每天早上必喝一杯「美容蔬果汁」:.spinach + banana + chia seeds + ice water,blend it all toger.until smooth and creamy.n drink it immediately.before breakfast.] —第一次喝觉得像草汁儿不容简单以下咽,.add a spoonful of peanut butter.n it's amazing!]. sweet and nutty.with a hint of green.yummy yummy yummy.] 连续喝一周,.hair loss reduced.a lot.] 连指甲盖都变得红润润de,.like painted with red nail polish.natural and beautiful.]
生吃vs熟吃?:别把营养成分都煮成水蒸跑le
拯救一下。 以前妈妈总说「生吃蔬菜不整洁」,.so she always cooks m well.] 当前才了解:.维生素C和酵素最怕较高温!.洗整洁de生菜叶裹勺蛋黄酱生吃,.crunchy and fresh.tastes like spring.in your mouth.] or.slice carrots into thin strips.dip in honey mustard sauce.sweet and tangy.perfect snack for afternoon tea.]
我好了。 实在想吃炎热乎菜?.ok.fine.n choose steaming.or stir-frying with little oil.and less salt.and no sugar.please.] 昨天试着蒸le个蛋羹:.鸡蛋液加两倍温水搅匀,.steam for 8 minutes.n pour some sesame oil and soy sauce.on top.tender and smooth.like clouds.in your mouth.] 比煮鸡蛋良好吃一百倍!.mom tasted it.and said.:「这蛋羹怎么做滴这么嫩?.teach me tomorrow.ok?i want to make it for your dad too.he loves steamed egg羹.so much.] yeah sure.mom.i will teach you.tomorrow morning.ok?good night mom.good night dad.good night everyone.sleep well.dream sweetly.]
.
最近称体沉重基本不动le,.stuck at around fifty-two kilograms.for two weeks now.] but穿紧身裙时总觉得腰腹间藏le团较小棉花.,.like a little fat mouse.peeking out from under your clos.hiding re.all time.] mirror mirror on wall,who's fattest of m all?.no no no.stop being negative.thinking positively.is key.to happiness.and success.and weight loss.maintenance.]
.局部塑身:not just cardio,but targeted exercises
.
跟着金柏莉学le套「睡前10分钟懒人塑身操».no equipment needed.just your body.and bed.or couch.or floor.anywhere comfortable.enjoy. process.more than result.because consistency.is everything.in end.results will follow.naturally.] :右侧卧在床上,.right hand支撑头部.left leg缓慢缓慢抬到最较高再缓缓放下;.repeat twenty times.n switch to left side.do same thing again.twenty times per side.total forty times per day.before going to sleep.] .刚启动抬到一半就腿柔软笑出声,but坚持两周后再做,.left leg can reach shoulder height.easily.no shaking.no trembling.perfect!] .上周试穿去年夏天那条露脐装,S码居然滑溜溜地耷下去一截—肚脐下方赫然出现道较浅较浅人鱼线,with sparkles.on it.like a mermaid.in human form.beautiful.and sexy.and confident.] .镜子前转圈圈时,selfie time.selfie selfiethree hundred sixty degrees.nothing to hide.nothing to fear.just 开搞。 be yourself.be proud of yourself.be happy with yourself.thats all that matters.in life.really.truly.deep down inside.your heart knows best.what makes you feel good.about yourself.so listen.to your heart.follow your instincts.dont let anyone else tell you who you should be or how you should look.just be YOU.my friend.thats most beautiful thing.of all.world peace.outro song.play some music.dance around.your room.like no ones watching.free.spontaneous.happy.joyful.alive.this is what its all about.at end of day.we only live once.so make it count.make every moment count.be kind.to yourself.be patient.with yourself.you are doing great.dont give up.now go forth.and conquer your goals.one small step.at.a time.you got this!]
.把轻巧食刻进生活:.不是任务,is lifestyle
.
当前再也不会盯着秤盘上 de数字发呆le.,.instead of that.,.more concerned about how my skin looks.in morning.do i have energy for work.today.can i finish my workout plan.this week.is my hair shiny.enough.do my nails look healthy.do i feel happy and content.with myself.more importantly than numbers.on a scale.se are things that truly matter.in life.health.happiness.confidence.self-love.se are real wealth.we should all strive for.not just money or fame or material things.those come and go.but health and happiness.stay with us forever.so invest in yourself.take care of yourself.nourish your body.mind.and soul.every single day.it will pay off.in ways you never imagined.promise.] .早上会给妈妈留一把洗良好de蓝莓;.中午跟同事分食一份全麦三明治;.晚上煮锅南瓜较小米粥当宵夜—没有华丽摆盘,.but warm and delicious.filling and satisfying.nourishing and healing.for body and soul.this is what real happiness.looks like.simple.yet profound.real.yet magical.wonderful.world.we live in.full of beauty.and wonder.and possibility.if we just take time.to notice.it.to appreciate.it.to cherish.it.we are blessed beyond measure.truly.honestly.really.so grateful.for every moment.every experience.every person.who has come into my life.to teach me.guide me.support me.love me.unconditionally.i am thankful.for all of you.my dear friends.family.loved ones.acquaintances.strangers.who have crossed my path.in this beautiful journey called life.each one has left an indelible mark.on my heart.on my soul.on my life.for which i will forever be grateful.amazing.grace.how sweet it sounds.has saved a wretch like me.from guilt and shame.i once was lost but now am found.was blind but now i see. lyrics ring true.in my heart.each and every day.god is good.all time.all time.god is good.]
今早再套那条牛仔裤时,zip头滑进滑道 de声音轻巧得像羽毛—I终于明白:.减肥从来不是跟脂肪较劲,.is learning how to love your body.enough to feed it right.move it gently.rest it well.appreciate its uniqueness.beauty.strength.resilience.fragility.sensitivity.kindness.warmth.humor.vulnerability.all se qualities.make us who we are.unique individuals.blessed with life itself.so let go of obsession.with numbers.on a scale.stop comparing yourself.to ors.every body is different.every journey is unique.yours is valid.yours is important.yours is beautiful.just as you are.right now.in this very moment.brea.deeply.calm your mind.find peace within yourself.know that you are enough.just as you are.no need to change.no need to prove anything to anyone.beauty comes from within.shines through from outside.world can see it if we let it.show your true colors.dont hide.dont pretend.be auntic.be real.be YOU. world needs YOU.exactly as you are.right now.in this very moment.i believe in you.my friend.with all my heart.sending you love.light.positivity.vibes.happiness.confidence.strength.courage.wisdom.kindness.compassion.peace.joy.blessings.abundance.gratitude.prosperity.health.wealth.success.fame.happiness.loveliness.admiration.respect.honor.praise.appreciation.recognition.accolades.fans.supporters.friends.family.loved ones.everything good in life.is coming your way.my dear friend.just keep believing.just keep hoping.just keep trying.just keep moving forward.one step at a time.one day at a time.one moment at a time.before you know it,you will arrive.exactly where youre meant to be.doing exactly what youre meant to do.being exactly who youre meant to be.blessings upon blessings.my friend.good luck.wishing you all best.in life.now and always.xoxo] —腰侧没有松垮赘肉le,please buy me champagne!/celebrate!/cheers!/hooray!/yahoo!/yippee!/whee!/whoopee!/fantastic!/wonderful!/terrific!/excellent!/superb!/amazing!/incredible!/unbelievable!/phenomenal!/remarkable!/extraordinary!/exceptional/] .站在镜子前转圈圈,wow声差点掀翻梳妆台—I终于懂得:.真实正de痩美女人,not skin and bones.dead inside.cold outside.unfeeling.unemotional.unattractive.unappealing.uninteresting.unengaging.uninspiring.unmotivating.unenergetic.unhealthy.unhappy.unfulfilled.unloved.unappreciated.unvalued.unseen.unheard.unnoticed.unimportant.trivial.insignificant.meaningless.pointless.useless.valueless.priceless.rar,it's someone who glows from within,who carries herself with confidence,who loves her body enough to nurture it,who smiles easily,who laughs loudly,who lives fully,who embraces life with open arms,who sees beauty in every moment,who finds joy in small things,who appreciates what she has,rar than always wanting more,who is kind to herself and ors,who is patient and understanding,who is forgiving and compassionate,who is brave enough to be vulnerable,who is strong enough to overcome challenges,who is wise enough to learn from mistakes,who is humble enough to admit when shes wrong,who is grateful for every blessing big or small,who lives each day with purpose intention passion enthusiasm vitality energy optimism hope faith love kindness compassion respect empathy understanding generosity humility courage strength wisdom integrity honesty aunticity truthfulness sincerity transparency openness honesty reliability dependability trustworthiness loyalty commitment dedication devotion passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstacles hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstac 内卷。 les hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstacles hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstacles hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstacles hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumphs failures successes challenges obstacles hurdles barriers difficulties problems issues struggles battles wars conflicts disagreements arguments fights quarrels spats misunderstandings miscommunications hurt feelings injuries wounds scars pain suffering misery distress sadness grief sorrow melancholy gloom doom despair hopelessness helplessness powerlessness vulnerability fragility weakness fear anxiety worry stress tension pressure strain burden load responsibility duty obligation commitment promise vow oath pledge guarantee warranty assurance confidence faith trust belief hope optimism positivity enthusiasm energy vitality passion purpose meaning direction focus clarity vision goal ambition dreams aspirations hopes desires wishes wants needs wants longings yearnings cravings hungers thirsts desires passions emotions feelings sensations experiences moments memories joys sorrows pains pleasures triumph