营养师告诉你减肥可以很轻松，快来试试吧（图片来源: IG/meowmeix）

记者/主持人：慧明

来源:希望之声  （记者慧明综合报导）减肥一直以来都是一件很困难的事，许有持之以恒的态度和精神才能够成功，可是有时候你只需要稍微调整一下你的饮食习惯，就能让你在不知不觉中减少摄取多余的卡路里，借此达到「无痛减肥」的效果！营养师和部落格Amanda Meixner经常在自己IG上分享这些有趣的图表，以简单易懂的方式让大家了解，原来只需要一些细微的调整，你就能够在无形之中慢慢变瘦。下面boMb01一起来带你看看她是怎么办到的：

将早餐的内容物稍微调整一下，摄取的卡路里和糖粉就减少了超过一半！

Breakfast vs. breakfast – which side are you? ?? . My boyfriend @chris.rocchio_fit did a great post the other week that inspired to share my take on what starting your day could look like ?? . Even if you’re not an eggs' fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, greek yogurt with fruit or even a clean protein bar like @HempleteNutrition are some examples. . When it comes to fruit, eating fruit is a much better low calorie and high fiber option. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount). . More info on each side below: . Left side: 2 cups cereal 1 cup milk 11.5 oz orange juice . Right side: 2 medium boiled eggs 1/2 avocado 1 raw bell pepper 1 small orange . . . . #cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic

A post shared by Amanda Meixner (@meowmeix) on Jun 12, 2018 at 12:10pm PDT

有时候早餐的份量并不需要那么多，右边那碗是为了拍照打卡才需要的份量！

The moment when people post oatmeal and they’re like “kept it super simple today” and it’s like caramel chocolate, matcha toffee coffee oats with cocoa nibs, star fruit, bewitched peanut butter with bananas captured in the trees of Narnia . In all seriousness, I’ve been guilty of this before! When you try to make your food extra pretty & overkill for the gram but really it’s way out of portion ?? More info below: . Lower cal oatmeal: 1/2 cup cooked steel cut oats 1/2 cup strawberry halves 1/4 cup blueberries 20g chocolate Cinnamon + stevia . Higher cal oatmeal: 1 cup steel cut oats 1 cup strawberry halves 1/2 cup blueberries 20 g chocolate 1 protein cookie Cinnamon + stevia . Inspired by @fit_pham . . . . . #cleaneating #healthyfood #fitfood #healthyeating #nutrition #cleaneats #breakfast #mealprep #brunch #foodprep #protein #weightloss #mealplan #morning #iffym #fruir #yum #healthychoices #mealprepsunday #foodpic #mealprepping #eat #tasty #oatmeal #macros #foodpics #foodgasm #mealprepmonday

A post shared by Amanda Meixner (@meowmeix) on Jun 9, 2018 at 2:21pm PDT

一杯咖啡的卡路里就等于这样份量的早餐！

Which side would you pick? ?? . ?? While bullet proof coffee is a fine choice to have in your nutrition routine, you definitely can’t count that concoction as calorie free. Many of the recipes online & in coffee shops call for 2 tbsp grass-fed butter & 1 tbsp coconut oil. Now, that’s a lot of extra calories! . ?? Many bullet proof fans use this combo as a way to skip breakfast & you can see why that works out since it’s the same amount of calories. In fact if you were switching from a highly-processed, high-calorie breakfast to bulletproof coffee you would lose weight since you end up eating less calories. . ?? However if you prefer eating real food for breakfast instead of a drink that right side would be a much better option for you! You could also scale back on the avocado & add 1/2 tbsp MCT oil to your coffee to get some of the added benefits of this healthy fat without too many added calories! . Left side: Coffee blended with 1 tbsp MCT Oil 2 tbsp grass-fed butter . Right side: 1 piece Ezekiel toast 2 medium boiled eggs 1/2 yellow pepper 1/2 red pepper 1/4 avocado 2 1/2 cups spinach Black coffee with stevia . Inspired by @maxfit recent post! ?? . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #coffeetime #foodprep #fitfood #protein #weightloss #mealplan #cafe #paleo #coffeelover #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #coffeeaddict #flexibledieting #iifym #instahealth #coffeegram #latte

A post shared by Amanda Meixner (@meowmeix) on Jun 6, 2018 at 9:30am PDT

同样是1700卡路里，你会选择哪一边？

Since everyone sent me that @girlwithnojob meme yesterday, I thought I would repost this Hey carrying that Tupperware is an extra workout. . It was actually funny to me how hard it was to hold all my food for the day. I almost dropped my salad jar twice and already drank half my Kombucha because…I was thirsty ?? . On the flip side of that, I was surprised how easy it was to hold the 1700 calorie fast food meal. I was thinking to myself “is this really 1700 calories?!”. . It’s crazy the contrast between the two sides. More like info below: . Fast food meal: Medium fries Medium strawberry shake Double quarter pounder with cheese . My day of eating: Breakfast: carrot cake bites + 1 cup raspberries Snack: @gtskombucha Lunch: Egg salad Jar Supper: 1 Chicken thigh, 1 cup green beans + cherry tomatoes Dinner: 4oz grassfed lamb, steamed broccoli, steamed squash + tomatoes Dessert: almonds + dark chocolate . I’m all for the nutrient dense foods ?? . Shirt: free people from Nordstrom . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle #fastfood

A post shared by Amanda Meixner (@meowmeix) on Jun 1, 2018 at 6:22pm PDT

寿司卷内包的是白饭或生菜，卡路里的差距非常惊人。

Which one would you pick? I’m team lettuce warp sushi for my goals (Well, plus I often save my carbs for fruit & my rice cake snacks haha.) . Love this post by @collegenutritionist. Either side could be good depending on your goals or what you ate that day! I love her tip below: . “Another good trick is to eat 1/2 of the lettuce wrapped roll and 1/2 of the rice roll – or if you need more food, choose BOTH of these ??” . . . #collegestudent #collegeproblems #graduation #eatthisnotthat #choosethisnotthat #healthyswap #healthyswaps #saladbowl #salade #salada #worklunch #collegenutritionist #weightlosshelp #weightlosscommunity #weightlossjourney #weightlosssuccess #weightlosssupport

A post shared by Amanda Meixner (@meowmeix) on May 22, 2018 at 5:12pm PDT

将龙舌兰换成枫糖浆，可以减少果糖的摄取;一般优格换成希腊优格加水果，将超市果酱换成自己磨的果酱，可以减少大量糖粉的摄取。

Healthy swaps add up! ?? If you’re trying to improve your health, small changes definitely make a difference over time. Here a few ideas to add to your nutrition routine: . ?? Agave ?? Maple Syrup (or honey) – Agave syrup is highly refined & the end product leaves you with a sweetener with the highest amount of fructose (damaging sugar) of any commercial sweetener on the market. It has about a 2:1 fructose to glucose ratio which is higher than high fructose corn syrup’s 1:1 ratio – yikes! Organic, pure maple syrup is much less processed, better choice & contains up to 24 antioxidants. . ?? Flavored yogurt ?? Greek Yogurt + Fruit – While the flavored yogurt has 28g sugar & 6g protein, the greek yogurt + 1/2 cup raspberries has 9g sugar & 21g protein. The worst part about this flavored yogurt is the use of food dyes and added fillers/preservatives. You can definitely find a cleaner flavored yogurt but make sure to read the label! . ?? Store-bought jam ?? Mashed berries – Store-bought jam not only contains a lot of sugar but it also contains ingredients like high fructose corn syrup & other preservatives. Mashed up raspberries or strawberries are a great alternative & only contains one ingredient ?? . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #greekyogurt #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

A post shared by Amanda Meixner (@meowmeix) on May 29, 2018 at 10:31am PDT

一样的食物，不一样的分类，不一样的卡路里。

While eating healthy is step 1 to feeling your best, sometimes you can still fall into the trap of not hitting your goal weight ?? . Healthy foods high in calories can definitely do that. Foods like nuts, nut butter, olive oil, goji berries, complex carbs can pack on calories really quick. . Someone asked me in my DMs the other day – is “almond butter bad for weight loss?”. To that I answered: 1 – can you control yourself around it? 2 – are you able to measure it out / stick to a proper serving size? If you answered no to one of those, it might be best to back away until you feel more controlled. . Low calories foods like veggies and fruits are something that you might not have to watch as closely. . Foods pictured: Goji berries – 1/3 cup vs. 2/3 cup Peanut butter – 1 tbsp vs. 2 tbsp Olives – 6 olives vs. 12 olives Almonds – 1/4 cup vs. 1/2 cup . . . . #cleaneating #fitfood #healthyeating #healthyfood #cleaneats #nutrition #protein #paleo #healthychoices #iifym #healthylifestyle #flexibledieting #mealprep #foodprep #glutenfree #cleanfood #weightloss #mealplan #healthyliving #eathealthy #mealprepsunday #mealprepping #macros #fitnessfood #mealprepmonday #lowcarb #healthylife

A post shared by Amanda Meixner (@meowmeix) on May 8, 2018 at 1:14pm PDT

外食午餐盒和自己做的午餐盒卡路里差别。

Lunch vs. lunch. What’s on your plate? ?? . The left side is from a fast food chain some might consider healthier – Panera – but many of their food items are high in sodium & less volume than you’d get if you made at home or sugary drinks that add a lot calories to your meals. . The right is proof of “eat more, weight less” phrase where adding quality ingredients from home can add a lot of volume without adding a lot of calories. Full details below: . Left side: Panera Southwest Chile Lime Ranch Salad with Chicken 20z Iced Caramel Latte Calorie total: 1080 cals Sugar total: 58g sugar . Right side: Homemade grilled chicken, 1/2 orange bell pepper, 1/2 a tomato, 1/2 cup chopped onion, 1/2 avocado, 1/4 kimchi over mixed greens + balsamic vinegar (not show) Homemade iced green tea sweetened with stevia Calorie total: 548 calories Sugar total: 13g sugar . If you do have to eat out, make sure to check the menu, skip the sugary checks and pick a salad/meal that fits your calorie range for the day & use half the dressing xoxo ?? . : . #paleo #cleaneating #glutenfree #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #plantbased #nutrition #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #mealprep #healthyliving

A post shared by Amanda Meixner (@meowmeix) on May 15, 2018 at 1:12pm PDT

一样的热量，一样是零食，可是左边的就健康多了！

I may be silly ?? but I love to make smart food choices ?? . Love this post @ilanamuhlsteinrd who shows that wise food choices can add up. . While sometimes candy is fun, 9 times out of 10 nature’s candy (fruits) is my favorite way to satisfy my sweet tooth. . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle

A post shared by Amanda Meixner (@meowmeix) on May 18, 2018 at 4:42pm PDT

与其吃得少，不如吃的巧。

Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk ?? In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day – no it’s not chocolate syrup, it’s balsamic glaze ?? combo below: 2 cups mixed greens 1 cup cherry tomatoes 1/4 an orange bell pepper 1/2 cup cucumbers 6 oz salmon with garlic seasoning, pepper & sea salt Trader Joe’s balsamic glaze . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #plantbased #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #mealprep #mealprepmonday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #salmon #healthyliving

A post shared by Amanda Meixner (@meowmeix) on Apr 16, 2018 at 4:16pm PDT

一样的热量，你选哪一边？

Here’s to all my volume eaters ?? . Ok, you probably don’t need to be a volume eater to appreciate not using 1500 of your calories for the day on a burrito (unless you’re having a hard time putting on weight). Not to mention the empty 240 calories on the coke. It’s just crazy how easy calories can add up when choosing different fast foods. Full breakdown below: . Calorie dense: White flour Carnitas burrito with all the toppings and rice Coke . Nutrient dense: Shakeology 1 cup strawberries Egg & spinach omelette 2 rice cakess with 1 tbsp PB each @GTskombucha drink Egg salad jar Lamb veggie meal Chicken thigh veggie combo . Inspired by @justget.fit . . Ps my babes stoked on that burrito @chris.rocchio_fit ?? . .#fastfood #cleaneating #mealprepMonday #burrito #coke #junkfood #mealprep #healthychoices #healthyeating #healthyfood #chipotle #weightloss #cleaneats #fitfood #instahealth #nutrition #plantbased #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #active #bbg #exercise #fitnessaddict #cardio #mealprepsunday

A post shared by Amanda Meixner (@meowmeix) on Apr 7, 2018 at 1:41pm PDT

Sugar vs. sugar ?? I know I’m team right side most of the time but left is fine if you want to TREAT yourself ?? . This is just a friendly reminder why going for the right side (strawberries) on a daily basis will do your body some good! Because nobody is eating 12 cups of strawberries in one sitting but it’s very easy to drink a whole strawberry milkshake . The left side has literally 0g of fiber. While the right side has a whooping 34.8g fiber ?? That part of the reason it’s so hard to eat that many! . Displayed: 1 medium strawberry shake vs. 12 cups whole strawberries . P.S. I’m now the proud owner of a crap ton of strawberries. P.P.S. That shake has been sitting in my freezer for months from other IG posts lol team recycle. . . . . . #cleaneating #healthychoices #healthyeating #healthyfood #weightloss #cleaneats #fitfood #instahealth #nutrition #mealprepmonday #glutenfree #getfit #paleo #healthyliving #determination #healthylifestyle #active #mealpreprecipes #exercise #fitnessaddict #cardio #mealprepsunday #strawberry #strong #train #cleanfood #fruit #protein #weightlossjourney #organic

A post shared by Amanda Meixner (@meowmeix) on Apr 3, 2018 at 11:30am PDT

Calorie dense vs. nutrient dense. Which one would you pick? ?? . While it’s great to treat yourself, being aware of how quickly calories can add up can help make sure you’re not hindering your goals. More info below: . Coffee shop run: Venti mocha frap Iced lemon cake loaf Monterey jack & egg sandwich . My day of eating (I’ll probably eat a little more): Breakfast – Paleo protein pancake + 1/2 cup blueberries Snack – half a grapefruit + handful of almonds + @foursigmatic lion’s mane Lunch – Egg salad jar Supper – Lamb, tomatoes, + purple cauliflower Dinner – Chicken soup Night snack – dark chocolate + four stigmatic cocoa . . . . . #cleaneating #coffeetime #cafe #coffeelover #healthychoices #healthyeating #healthyfood #coffeeaddict #weightloss #cleaneats #fitfood #instahealth #nutrition #mealprepmonday #coffeegram #glutenfree #getfit #latte #paleo #instacoffee #healthyliving #determination #healthylifestyle #espresso #active #caffeine #bbg #exercise #fitnessaddict #coffeeshop

A post shared by Amanda Meixner (@meowmeix) on Mar 30, 2018 at 2:00pm PDT

不妨减少油炸物的数量，增加蔬菜的摄取，卡路里摄取量会大大减低！

Because small choices add up ?? love this post by @collegenutritionist ?? More info below: . Looong parties & events can be stressful when trying to stick to your health goals – but making this simple swap can help keep you on point Also, this swap will reduce refined carbs (hiding in the breading of the wings!) ?? ? ? One of my other go-to tricks is to BRING a tray of veggies with me Everyone appreciates it & there’s always something to munch on! ?♀? ? ? #weightlosshelp #weightlosscommunity #classof2018 #rd2be #dietitian #shreddingforthewedding #foodblogging #tiubride #mindbodygram #foods4thought #iamwellandgood #thechalkboardeats #lowcarbdiet #lowcarblife #lowcarbs #bbgfood #CHAARG #thenewhealthy #tiumeals #organized #organizing #studybreak #tiuapproved #bbgbride #sheddingforthewedding #healthyswaps #mealprep #mealprepsunday #mealprepmonday

A post shared by Amanda Meixner (@meowmeix) on Mar 16, 2018 at 3:11pm PDT

看了那么多减肥上的饮食技巧，大家是否也学到了一些知识呢？想要看更多这类型的资讯，可以追踪她的IG看更多！

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