即將到來的Holiday Season雖然讓人充滿期待、但同時也多少讓人有些不安：那些沒完沒了的聚餐團拜、走親戚、同學(xué)會……仿佛清晰地預(yù)示著“過剩卡路里”，不禁要令人為自己的身材擔(dān)心起來。怎么才能健康度過2013年的新年季，既享受生活、又對得起身材?快來聽聽專家們的建議吧!

What’s the best alcohol choice to drink?

如何選擇飲料?

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.

專家建議大家選擇低卡路里飲料調(diào)配的酒精飲品，比如朗姆酒加低卡蘇打水、或者伏特加配零度雪碧，它們的熱量都在100卡路里左右。葡萄酒也是不錯的選擇，一杯的卡路里大約在100--120之間。但專家也警告我們，通常喝酒不會只喝一杯。“真正會影響減肥的還不止是你杯子里的卡路里。酒精會降低你的自制力，從而讓你選擇熱量高的食物。它還會影響你身體對其他食物的新城代謝，讓你變得更容易儲存脂肪。”要想避免酒后后悔，記得只能喝一杯酒。小口綴飲、品嘗它的香味。然后就轉(zhuǎn)喝水吧!

When I’m going to a party, what should I eat the rest of the day?

如果我要去參加新年趴，那一天的其他幾頓我要怎么吃?

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.

你最不應(yīng)該做的，就是什么都不吃。“如果你什么都不吃就去參加派對，那簡直是對自己的災(zāi)難。” 專家稱，“你可以比平常少吃一點，多吃蔬菜和瘦肉。”

比如早飯，專家建議吃一個純蛋白的蛋餅，加蔬菜和芝士，再加一片全麥吐司。中飯可以吃無淀粉類的色拉(比如西蘭花、甜椒、蘑菇和番茄)和一份蛋白質(zhì)，比如火雞、金槍魚或是雞肉。派對開始前30-60分鐘，可以再多吃一個減肥能量棒，富含纖維和蛋白質(zhì)那種。

What should I eat at a holiday dinner?

假日的晚宴我應(yīng)該怎么吃?

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.

有一條簡單的小規(guī)則可以遵守：保證晚宴里吃下的一半都是蔬菜。當然前提是這些蔬菜不是浸滿了黃油或芝士。這個辦法能先填飽你的肚子，并且避免你選擇高熱量、高蛋白的食物。剩下的時間里，你可以多吃一些谷物和瘦肉蛋白。如果有一道高熱量的菜你特別喜歡，那就控制自己只嘗一小勺。對此專家解釋說：“人們總是高估食物帶來的滿足感。”

How do I say “no” to friends and family who offer unhealthy food?

如果家人朋友給我不健康的食物，我怎么拒絕?

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.

對于拒絕別人，人們總是會內(nèi)疚擔(dān)心。但事實是，你真心高估了自己的拒絕能有多傷人。不要怕找借口——就簡單回答“不用了謝謝”或者“看起來真好吃，我待會兒再試試”。如果你要確保自己在派對上有健康的食物可以吃，那不妨提早問問組織聚會的人，說不定還可以幫點兒忙呢。