Losing weight is tough. It takes a lot of dedication, hard work and discipline to stay on track, especially with temptations all around. However it doesn't have to be nothing but rice cakes and misery. By tweaking your meals with some smart choices and a little advance preparation, you can avoid hundreds of hidden calories and finally lose that stubborn excess weight that seems to hang on in there, even though you are doing everything else right.
減肥是個苦差事，需要你投入許多專注力、體力和克制力才能堅(jiān)持下去。尤其世界上到處都是誘惑，就更加難上加難。不過，減肥并不意味著你只能吃寡淡的低熱量食物，過悲催的日子。只需調(diào)整一下你的日常飲食，做些聰明的選擇，事先做些準(zhǔn)備，你就能避開幾百大卡的隱藏?zé)崃?，把身上那些頑固的小肉肉徹底粉碎，同時還能愉快的正常生活喲。

Nutrition guru and blogger Amanda Meixner has built a huge social media following on these smart choices.
營養(yǎng)學(xué)大師，美食博主Amanda Meixner在社交網(wǎng)上介紹了一些機(jī)智的食物選擇法，積攢了一大群粉絲。
“Small tweaks add up!” She writes. “These swaps will not only save your waistline but also your health.” Because we make several food choices each day, Amanda encourages a thoughtful and organised approach. Instead of chips, go for popcorn for a salty snack. Drink black coffee instead of sugar-laden lattes. Dark chocolate instead of milk chocolate. Prepare meals in advance, so you don't end up snacking on the go because you have nothing else. All pretty basic stuff really. Scroll down to check them out for yourself below, and let us know what you think in the comments!“
做一些小小的替換，就會產(chǎn)生大大的效果！”她在社交網(wǎng)上寫道?！白鲞@樣的替換，不僅能拯救你的馬甲線，而且有益健康?！标P(guān)于食物，我們每天都會數(shù)次面臨選擇， Amanda 鼓勵網(wǎng)友們深思熟慮，前后計(jì)劃再做出選擇。如果你想吃咸味的零食，不要吃薯?xiàng)l，選擇咸味的爆米花。喝咖啡，不要喝加了太多糖的拿鐵。吃黑巧克力，而不是牛奶巧克力。提前把飯準(zhǔn)備好，這樣你就不會不知不覺中吃了過多的零食了。其實(shí)這些都是很基本的小知識。往下翻，自己看看這些小技巧吧，在評論里讓我們知道你的想法。

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1 Here Are Some More Healthy Substitutes To Add To Your Routine
在你的一日飲食里加入這些更健康的替代品吧！

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2 Love To Make Smart Food Choices
做一些聰明的食物選擇，真不錯！

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3 590 Cals Vs 590 Cals
同樣是590卡路里

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4 Starting A New Diet Like
像這樣開始新的節(jié)食計(jì)劃

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5 "I’ll Take Any Excuse To Eat More Chocolate"“
為了能多吃點(diǎn)巧克力，我愿意想出任何借口”

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6 Because Feeling Good Also Means Treating Yourself To The Food That You Want
如果你心情很棒，說明你選擇的食物正是你想要的

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7 These Swaps Will Not Only Save Your Waistline But Also Your Health
這種食物替換術(shù)不僅能拯救你的馬甲線，還有利健康喲

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8 Which One Would You Choose? The Calories And Macros Only Paint A Part Of The Picture. Really The Hidden Ingredients And Chemicals Are The True Bad Guys In This Situation
你選擇哪一種？熱量只是問題的一部分。講真，食物里隱藏的成分和化學(xué)制劑才是真正的幕后黑手

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9.Some Healthy Swaps To Add To Your Nutrition Routine
在你的一日飲食里用用這種有益健康的替換術(shù)吧

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10.White Rice Vs. Brown Rice
精米與糙米

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11. This Easy Snack Hack
簡單的健康零食小技巧

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12. “I Regret Eating Clean.” - Said No One Ever
從不會有人說“我后悔自己吃的全是無添加的食物！”

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13 A Healthy Lifestyle
健康的生活方式

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14 The Real Question Is How Do You Want To Feel?
真正的問題在于，你希望獲得怎樣的感受？

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15 While Bullet Proof Coffee Is A Fine Choice To Have In Your Nutrition Routine, You Definitely Can’t Count That Concoction As Calorie Free
原汁原味的咖啡是不錯的選擇，應(yīng)該放入你的一日飲食清單中，但你肯定不能把那些咖啡調(diào)味料當(dāng)成毫無熱量的東西

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16 If You’re Trying To Improve Your Health, Small Changes Definitely Make A Difference Over Time
如果你想要改善自己的健康狀況，只要做出一些小小的改變，假以時日，就會有大大的成果喲

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17 Did You Know Sugar Has Been Shown To Be More Addictive Than Cocaine? And When You Try To Kick Your Processed Sugar Habit, You’ll Actually Experience Dopamine Depletion And Sugar Withdrawals
你知道嗎，科學(xué)研究已經(jīng)發(fā)現(xiàn)，糖比可卡因更容易致癮。當(dāng)你開始對加工食品糖截癮時，你的身體會真切的感受多巴胺枯竭和糖粉缺乏的過程

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18 Starbucks Swap
星巴克里的飲品替換術(shù)

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19 Sugar Vs. Sugar
糖份與糖份

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20 Want To Lose Weight Without Counting Calories? Here Are Some Easy Swaps To Help You Head In That Direction..
如何在不計(jì)算卡路里的情況下減肥？下面這些簡單的交換術(shù)或許能助你一臂之力

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（翻譯：小木）