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Overdid it， and think it might happen again？ One of the biggest mistakes I see is people taking exercise immediately1 and then trying to“undo the damage” too fast. Here， we have better ways to do with it.

吃多了，擔心會再吃多？我發(fā)現(xiàn)人們最大的錯誤就是立刻運動起來，試圖迅速“彌補大吃大喝帶來的傷害”。為此，我們提出了更好地解決方案。

1. Mistake One： Weighing yourself 錯誤一：稱體重

You know that your weight can change from day to day—two pounds from water weight alone is quite normal. So if you ate too much last night， especially salty foods that can make you drink much water， you will put on much weight next morning. Dont subject yourself to unnecessary anger！Dont focus on the numbers on the scale instead of having a healthy day. （If you wait 48 hours to stand on the scale， your temporary2 water weight may disappear by then.）

要知道，人的體重每天都會變化的——光喝水就能增加2磅體重，這是十分正常的情況。所以如果你昨天晚上吃得太多，尤其是吃了太咸的東西導致大量飲水，第二天早上你的體重便會增加。別讓自己陷入不必要的焦慮！不要把注意力放在秤的數(shù)字上，不如想想如何健康度過每一天。（過48小時后再稱稱看，你會發(fā)現(xiàn)，那些暫時囤積的水的重量已經消失了。）

2. Mistake Two： Skipping3 breakfast 錯誤二：不吃早餐

Still not hungry？ Dont skip breakfast—if you do， Im sure youll have a bigger lunch or dinner than you want. A lot of studies show that people who eat breakfast weigh less and eat healthier than people who skip it. If the thought of a big morning meal makes you uneasy， have a little fruit， a piece of bread with a light coating of peanut butter， or a small bowl of oat4 meal and berries.

還不餓？那也不能不吃早飯。如果不吃，我保證你在午餐或晚餐時會吃得比你想吃的還多。大量研究表明與不吃早餐的人相比，按時吃早餐的人體重較輕，且飲食更健康。如果早上吃太多會覺得不舒服，那就吃點水果，一片涂了花生醬的面包，或一小碗燕麥和漿果。

3. Mistake Three： Going crazy at the gym 錯誤三：在健身房瘋狂運動

If your daily exercise is 20 minutes workout on the running machine， dont do any high-strength sports for burning up fat. Jumping into an intense5 workout can raise your risk of getting injured. But dont be lazy either. A fast walk can help with digestion6 and reduce the belly7.

如果你平時只是在跑步機上運動20分鐘，那就千萬不要為了燃燒脂肪而去進行高強度的運動。突然進行劇烈運動很有可能會讓你受傷。但也別偷懶，快走可以幫助消化，還能減小肚子。

4. Mistake Four： Skimping on sleep 錯誤四：少睡覺

A new Columbia University study found that people are more likely to eat junk food， like pizza， cake， and cheeseburgers， on four hours of sleep than they are on eight hours. Why？ Possibly because your brain wants a quick energy boost8 from these foods. Dont fall for it. Get a good sleep that night after you overeat and avoid getting in a bad eating cycle.

哥倫比亞大學新的研究表明，和那些每天睡眠8小時的人相比，那些只睡4小時的更喜歡吃垃圾食品，比如披薩、蛋糕、芝士漢堡等。為什么呢？有可能是因為你的大腦希望能夠快速地攝取能量。千萬別上當。如果你吃多了，就好好地睡一覺，補充睡眠，防止陷入惡性的飲食循環(huán)。

5. Mistake Five： Saying “Ill never eat... again.” 錯誤五：說“我再也不吃……了?！?/p>

One of the worst things after a day of overeating is to make any absolute food promises. Getting rid of starchy9 food （or fried food， or sweets） may last for a few days or even a few weeks， but a study shows that the best weight-loss plans allow for such food. Dont make any quick decisions！The best thing you can do is just get back to your usual eating menu.

大吃大喝一天之后最怕的就是說出任何絕對的保證。也許，你可以堅持幾天甚至幾個星期不碰任何淀粉類食物（或油炸食品、甜食等），但研究表明最好的減肥計劃會考慮攝入這類食物。所以千萬別輕易下決定！最好的方法就是回歸到你正常的飲食規(guī)律上來。endprint