教你如何不运动就能瘦（双语）

摘要:究人员发现，下午茶吃水果的人下一餐摄入的热量也相对少一些。虽然‘超级浆果’(例如：黑莓和枸杞)一直被吹捧为具有减肥功效的食物，但是这篇研究的科学家探寻了草莓、树莓、黑莓和蓝莓的效果。

仅仅只需把巧克力条或一袋糖果换成浆果作为下午茶点心，一年里就可以减少近一个石头的重量。

Simply swapping a chocolate bar or packet of sweets for a handful of berries as an afternoon snack can lead to nearly a stone of weight loss over a year.

Researchers found that people who snacked on the fruits ate fewer calories at their next meal. While 'super berries' such as acai and goji have been touted for their weight loss virtues, the scientists in this study looked at the effects of strawberries, raspberries, blackberries and blueberries.

研究人员发现，下午茶吃水果的人下一餐摄入的热量也相对少一些。虽然‘超级浆果’(例如：黑莓和枸杞)一直被吹捧为具有减肥功效的食物，但是这篇研究的科学家探寻了草莓、树莓、黑莓和蓝莓的效果。

Without doing any exercise, this could lead to 1lb of weight loss a month.

一个月内不用做任何运动，就可以减少1磅的重量。

The study was commissioned by Seasonal Berries, which represents the soft fruit industry.

这个研究是由“时令浆果”委托开展的，它代表了无核小水果行业。

Dr Lewis James, from the School of Sport, Exercise and Health Sciences at Loughborough University, said: 'Our research shows an afternoon snack of mixed berries decreases energy intake at dinner.

来自拉夫堡大学体育运动与健康科学学院的里维斯·詹姆斯博士说：‘我们的研究表明下午的混合浆果点心减少了晚餐能量的摄入’。

'It's a simple method that might help people control and lose weight.

这是一个简单的帮助人们控制以及减轻体重的方法。

'There are a number of potential health benefits of consuming berries, but this is the first time that consuming them as a snack has been shown to reduce how much people eat during the next meal of the day.'

食用浆果有很多潜在的健康益处，但是，这是第一次展示把它们作为下午茶食用时，这一天的下一餐会吃多少。

'The cumulative effect of the reduced calories could help people lose the extra pounds without them having to make an effort, or even noticing.'

减少的卡路里的累积效应不用人们多努力，或者甚至不用在意，就可以帮助他们减少多余的重量。

In the four-month, participants ate a berry snack and were then told to eat a pasta dinner until they were 'comfortably full and satisfied'.

在第四个月的时候，吃浆果点心的参与者被告知晚餐吃意大利面，直到他们完全感到饱和满足为止。

Those who had a sugary snack ate nearly 20 per cent more food at dinner than those who had eaten a handful of berries.

晚餐时，那些吃含糖点心的人比那些吃一些浆果的人多吃了将近20%的食物。

Those who snacked on berries consumed, on average, 134 fewer calories.

那些点心吃浆果的人，平均少摄入134大卡热量。

Dr James estimated that people switching from an afternoon confectionery snack to mixed berries might expect to reduce their energy intake by 938 calories a week on average.Given that 1lb of body fat is equivalent to around 3,500 calories, this reduction in daily energy intake would could produce a loss of approximately 1lb of body fat a month - or a stone in a year.

詹姆斯博士估算到，把下午茶糕点糖果换成混合浆果的人，平均一个星期可以少摄入938大卡的热量。考虑到一磅体脂相当于大约3,500大卡热量，每天少摄入的热量一个月可以减少大约1磅的体脂，或者一年可以减少一个石头的重量。