即将到来的holiday season虽然让人充满期待、但同时也多少让人有些不安：那些没完没了的聚餐团拜、走亲戚、同学会……仿佛清晰地预示着“过剩卡路里”，不禁要令人为自己的身材担心起来。怎么才能健康度过2020年的新年季，既享受生活、又对得起身材?快来听听专家们的建议吧!
what’s the best alcohol choice to drink?
如何选择饮料?
experts recommend liquor-based drinks with low-cal mixers.rum and diet soda or vodka and sprite zero all run around 100 calories.wine is a good option too—lighter glasses have around 100 to 120 calories—but experts caution that it’s easy to overdo the portion.“the real diet danger with drinking isn’t just the calories in your glass.alcohol lowers your inhibitions,which can cause you to make poor food choices.plus,it can interfere with how your body metabolizes other foods,making you more likely to store fat.”to avoid post-party regret,stick to one drink.sip,savor;and then switch to water.
专家建议大家选择低卡路里饮料调配的酒精饮品，比如朗姆酒加低卡苏打水、或者伏特加配零度雪碧，它们的热量都在100卡路里左右。葡萄酒也是不错的选择，一杯的卡路里大约在100--120之间。但专家也警告我们，通常喝酒不会只喝一杯。“真正会影响减肥的还不止是你杯子里的卡路里。酒精会降低你的自制力，从而让你选择热量高的食物。它还会影响你身体对其他食物的新城代谢，让你变得更容易储存脂肪。”要想避免酒后后悔，记得只能喝一杯酒。小口缀饮、品尝它的香味。然后就转喝水吧!
when i’m going to a party,what should i eat the rest of the day?
如果我要去参加新年趴，那一天的其他几顿我要怎么吃?
here’s what you shouldn’t eat:nothing.“if you walk in to a party famished,it’s setting you up for disaster,”says the expert.“maybe eat slightly fewer calories than usual,and focus on veggies and lean protein.”for breakfast,she recommends an egg-white omelet with veggies and cheese,and a slice of whole-grain toast.for lunch,have a salad piled with non-starchy veggies(think broccoli,peppers,mushrooms,tomatoes)and a protein like turkey,tuna,or chicken.then nosh on a nutritious snack about 30 to 60 minutes before your party—a combo of fiber and protein.
你最不应该做的，就是什么都不吃。“如果你什么都不吃就去参加派对，那简直是对自己的灾难。”专家称，“你可以比平常少吃一点，多吃蔬菜和瘦肉。”比如早饭，专家建议吃一个纯蛋白的蛋饼，加蔬菜和芝士，再加一片全麦吐司。中饭可以吃无淀粉类的色拉(比如西兰花、甜椒、蘑菇和番茄)和一份蛋白质，比如火鸡、金枪鱼或是鸡肉。派对开始前30-60分钟，可以再多吃一个减肥能量棒，富含纤维和蛋白质那种。
what should i eat at a holiday dinner?
假日的晚宴我应该怎么吃?
if there’s one simple rule to follow,it’s this:fill half your plate with veggies,provided they’re not smothered in butter or cheese.this will help you fill up and avoid eating more higher-calorie carb or protein options.for the rest of your dish,split it between whole grains and lean protein.if there’s an indulgent-looking recipe you have to try,take a tablespoon or small scoop.“people overestimate how much they need to eat to feel satisfied,”says experts.
有一条简单的小规则可以遵守：保证晚宴里吃下的一半都是蔬菜。当然前提是这些蔬菜不是浸满了黄油或芝士。这个办法能先填饱你的肚子，并且避免你选择高热量、高蛋白的食物。剩下的时间里，你可以多吃一些谷物和瘦肉蛋白。如果有一道高热量的菜你特别喜欢，那就控制自己只尝一小勺。对此专家解释说：“人们总是高估食物带来的满足感。”
how do i say“no”to friends and family who offer unhealthy food?
如果家人朋友给我不健康的食物，我怎么拒绝?
people feel so guilty saying no out of fear of offending someone.but chances are you’re overestimating how much your response bothers them.don’t worry about making excuses—just start with a simple,“no thanks”or“that looks great;i’ll try some later.”if you want to ensure you have something healthy to eat,ask the host in advance if you can contribute to the festivities.
对于拒绝别人，人们总是会内疚担心。但事实是，你真心高估了自己的拒绝能有多伤人。不要怕找借口——就简单回答“不用了谢谢”或者“看起来真好吃，我待会儿再试试”。如果你要确保自己在派对上有健康的食物可以吃，那不妨提早问问组织聚会的人，说不定还可以帮点儿忙呢。
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