Morning is the optimal time to get your metabolism revved up for the day and your body ready to fight fat. Changing up your morning routine to lose weight more effectively may feel awkward at first. But once your modifications become habits, you may find your slenderizing efforts very worthwhile.
清晨是一天中新陳代謝加速運轉(zhuǎn)以及甩掉脂肪的最佳時間。改變晨起后的日常活動，從而更有效地減重，乍一看也許很難。但是，一旦變成了習慣，你就會發(fā)現(xiàn)你為瘦身的所做的努力很值。
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Take a Cold Shower
洗個冷水澡
Taking a cold shower in the morning gets your heart pumping and jumpstarts your metabolism. Experiencing cold temperatures causes your body to lose brown fat, the fat in your body that keeps you warm. When you shiver, your body uses energy to keep you warm. recommends starting the first couple minutes of your shower at your favorite temperature, then progressively making the water cooler.
早上洗個冷水澡可以讓你的心臟泵血并啟動新陳代謝。體驗冰冷的溫度使你甩掉褐色脂肪——能保暖的脂肪。當你哆嗦時，你的身體使用能量來保暖。Doctoroz網(wǎng)站推薦先用你喜歡的溫度洗幾分鐘的澡，然后逐步調(diào)到冷水。
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Drink Green Tea Instead of Coffee
喝綠茶
If you need a morning caffeine fix, go for a cup of green tea instead of your favorite dark roast. People who drink at least two cups of tea a day tend to have smaller waists and less body fat. The caffeine and antioxidants in a fresh pot of the super brew increase your metabolism and the rate in which your body breaks down fat.
如果你清晨需要用咖啡因提神，不如喝杯綠茶來代替你最愛的深烘咖啡。每天至少喝兩杯茶的人往往擁有更細的腰部和更少的身體脂肪。一壺新鮮泡好的茶里的咖啡因和抗氧化劑能加快你的新陳代謝以及身體分解脂肪的速度。
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Spoil Yourself Early
早晨寵壞自己
Stop eating dessert after dinner. Eat it after breakfast instead. Or if you really feel like having an indulgent meal, such as pizza, have it for breakfast. According to the Fitbie site, participants in a study who ate their favorite treats and high-carb foods in the morning instead of the evening lost an average 40 pounds more than other dieters. Eating a breakfast that has sugary or carbohydrate-rich foods may help your body suppress the production of gherlin, the hormone that stimulates your appetite. Just keep the calorie count for the meal to under 600.
早餐后吃點心，而非晚飯后。如果你真的想要放肆吃一頓，像是披薩，放到早餐去吃。根據(jù)Fitbie網(wǎng)站調(diào)查，某研究表明那些早晨吃最愛以及高碳食物的實驗者比晚上吃這些食物的人多減掉了平均40磅。吃一頓擁有糖類食物以及富含碳水化合物的早餐可以幫助你的身體抑制胃饑餓素（一種刺激你食欲的激素）的產(chǎn)生。只要保證這頓飯所攝入的卡路里數(shù)低于600就行了。
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Eat Breakfast
吃早餐
People who are "on a diet" often skip breakfast. The consequence of this is a sluggish metabolism. When you put your body in starvation mode first thing in the morning, it will want to hold on to every calorie that you consume during the day. Instead, an article on the Dr. Oz website recommends eating a breakfast after your morning workout that contains 30 grams of protein for extra energy.
“節(jié)食”的人常常不吃早餐，這樣的后果是緩慢的新陳代謝。當你清晨的第一件事就是讓身體處于饑餓模式時，它將會控制你白天所消耗的每一大卡。Dr. Oz網(wǎng)站上的一篇文章推薦在晨練后吃早餐，為額外能量提供30克蛋白質(zhì)。
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Wake Up Earlier and Exercise
早起鍛煉
Wake up 40 minutes earlier than usual and do a 30-minute workout in the morning, before breakfast. It’s easy to put off exercise after a hard day of work; in the morning, procrastination is harder to justify. Yes, this means that you’ll have to go to bed earlier, but the extra energy that you’ll gain will make your efforts worth it. If the thought of waking up 40 minutes early makes you want to hide under the covers, sleep in your workout clothes to give you the extra motivation.
比平日早40分鐘起床并在早餐前做30分鐘的運動。辛苦工作一天后，你很容易推遲鍛煉。而清晨時分，你更不能為拖延找借口。是的，這意味著你必須早點休息，但你所獲得的額外能量證明了努力是值得的。如果早起40分鐘會讓你想躲進被窩，那么穿著你的運動裝睡覺吧，這會給你額外的動力。