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class="component-contributor-bio-modal" style="display:none;"> <div class="contributor-bio-mask"> <div class="contributor-bio-wrapper"> <div class="contributor-bio-container"> <h3 class="contributor-intro ui-label-bold">关于作者据/h3> <div class="icon-close"></div> <div class="contributor-header"> <a href="//www.tognomendez.com/user/rachel_grice" class="contributor-avatar-link"><img alt="Rachel Grice，CPT，Ryt-200" src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="contributor-avatar"></a> <h3 class="contributor-name ui-heading-3"><a href="//www.tognomendez.com/user/rachel_grice">Rachel Grice，CPT，Ryt-200据/a></h3> </div> <div class="contributor-text-section"> <div class="contributor-bio"> <div class="contributor-bio-wrapper"> <div class="contributor-bio-text ui-body"> Rachel Grice是LiveStrong.com的贡献健身编辑，ACE认证的私人教练和注册瑜伽教练（RYT-200）。她在南加州大学完成了自己的本科教育，并为男士健康，Fifregregance和People杂志工作。据/div> </div> </div>  <div class="linkedin-link"> <a href="https://www.linkedin.com/in/rachelgrice/" target="_blank" class="linkedin-link__text ui-body">连接在LinkedIn据span class="svg linkedin-icon linkedin-link__icon"></span></a> </div> <a href="//www.tognomendez.com/user/rachel_grice" class="contributor-work ui-body">查看工作据/a>  </div> </div> </div> </div> </div> </div> </div> </div> <div class="fact-checked-container desktop-show mobile-show"></div>  <div class="article-content-wrapper">  <div class="article-sections-container" style="max-width:630px;">  <div class="component-article-pinnable-images"></div> <article adunitpathmobile="/6117/dmd.livestrong.mw/" adunitpathdesktop="/6117/dmd.livestrong/" class="component-article-sections"> <div class="component-article-section-content ui-body article-section-content content-section-0"> <p>我们以前说过，我们会再说一次：你的健康和健身之旅真的更具关于生活方式的变化。这不是饮食或一个据a href="//www.tognomendez.com/slideshow/556533-the-most-dangerous-diets-ever/">短期的解决方案据/a>- 它不应该放一个据a href="//www.tognomendez.com/slideshow/1011611-8-surprising-ways-social-life-impacts-health/">阻尼器对你的社交生活据/a>．那么在约会之夜或者和朋友一起吃饭的时候会发生什么呢?据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <p>不要恐慌！在观看你的饮食时出去吃饭可能是棘手的，但有一点准备，你可以在不造成严重伤害的情况下导航诱惑的诡计。据/p> </div> <div id="slot1-1" class="component-ad-gpt ad slot ad-mobile"></div> <div class="component-article-jwplayer-wrapper">  </div> <div class="component-article-section-heading article-section-content"> <h2 id="-tips-for-planning-your-dinner-out">4个提示，用于计划晚餐据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>如果您想在餐馆进食的同时，您可以做的最好的事情之一是制定计划。你更有可能订购据a href="//www.tognomendez.com/slideshow/13713033-10-worst-fast-food-burgers-for-your-waistline/">双层芝士汉堡据/a>或者，当你想和你的用餐同伴交谈时，被一份不熟悉的菜单给懵了。以下是一些建议:据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <ol> <li>选择一个有健康菜单选项的餐厅。(当然，这在你的控制范围内。)箴提示:据a href="//www.tognomendez.com/mobile-apps/">老虎机最新游戏</a>卡路里跟踪应用程序已经在其数据库中拥有很多健康的链式餐厅食品，因此您甚至可以预先跟踪您的卡路里以及在您的大餐之前和之后如何健康。据/li> <li>在线查看菜单并决定您将订购的内容据em>前据/em>你到达那里。大多数餐馆都有过敏原据a href="//www.tognomendez.com/article/380166-why-is-reading-food-labels-important/">营养信息据/a>也可用，因此您可以做出最明智的决定。据/li> <li>想要开胃菜，intree和甜点？相应地调整您的剩余时间的卡路里，因此您不超过您的限制，您仍然务必达到宏观和素食摄入量。据a href="//www.tognomendez.com/slideshow/1011357-ultimate-doanywhere-lunchhour-workout/"></a></li> <li><a href="//www.tognomendez.com/slideshow/1011357-ultimate-doanywhere-lunchhour-workout/">做你的锻炼据/a>提前。在外就餐后你可能不会有这种感觉，而且你会确切地记得燃烧100卡路里需要做多少工作。据br></li> </ol> </div> <div id="slot1-2" class="component-ad-gpt ad slot ad-mobile"></div> <div class="component-article-section-content ui-body article-section-content"> <p><strong>阅读更多：据/strong><a href="//www.tognomendez.com/slideshow/1013079-8-chefs-transform-way-eat/">8厨师会改变你吃的方式据/a></p> </div> <div class="component-article-section-heading article-section-content"> <h2 id="-ways-to-eat-healthy-on-the-go">忙碌中健康饮食的7种方法据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>好吧，所以你做了最后一分钟的计划，没有时间计划你的晚餐。或者你只需要跑出去吃午饭。如果你没有时间制定策略，不要担心。这些建议将帮助你在不妨碍你进步的情况下外出就餐。据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <ol> <li><a href="//www.tognomendez.com/slideshow/1011056-13-worst-alcoholic-drinks-sure-derail-diet/">避免酒精据/a>果汁和苏打水。坚持喝水、不加糖的茶或不加糖的饮料。据/li> <li>实践部分控制。吃一半的口中人，要求休息一下的袋子。据br></li> <li>从汤或沙拉开始。如果你填满了绿叶蔬菜（选择醋和油敷料）或a据a href="//www.tognomendez.com/article/307951-healthy-low-calorie-soups/">肉汤汤据/a>，你不会尽可能镜头训练自己的主人。或者你可以制作汤和沙拉的整顿餐。据/li> <li>订购一边的东西。在一边订购沙拉敷料和调味汁，只增加您需要的金额。据br></li> <li>避免油炸和炒的菜。可以选择烤、蒸或烤的食物。据br></li> <li>断言自己。不要害怕要求修改或替换，以使您的订单更健康。您的服务器应该很乐意满足您的要求（除非菜单否则）。据br></li> <li>花你的时间。慢慢吃,据a href="//www.tognomendez.com/slideshow/1011480-10-ways-break-up-emotional-eating-good/">彻底咀嚼一切据/a>给你的肚子足够的时间告诉你的大脑你已经满了。据br></li> <li>换掉淀粉侧面。贸易用土豆，蒸蔬菜或侧面沙拉的面包和面包。据/li> </ol> </div> <div id="slot1-3" class="component-ad-gpt ad slot ad-mobile"></div> <div class="component-article-section-content ui-body article-section-content"> <p><strong>阅读更多：据/strong><a href="//www.tognomendez.com/article/1012185-should-asking-whats-lunch/">午餐订单的时间如何影响体重增加据/a></p> </div> <div class="component-article-section-heading article-section-content"> <h2 id="learn-more-about-dining-out-while-getting-lean">了解更多关于在外面吃饭的知识据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>关于在餐馆进食的好消息是，现在这么多的地方迎合了许多不同的饮食需求。所以知道要问问什么并说出来！武装甚至更多的知识，帮助您成为最健康的晚餐。据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <ul> <li><a href="//www.tognomendez.com/slideshow/1006937-order-and-avoid-restaurant-food/">该点什么(以及该避免什么!)餐厅的食物据/a><br></li> <li><a href="//www.tognomendez.com/slideshow/1011240-5-worst-chain-restaurant-options-5-betterforyou-picks/">5种最糟糕的连锁餐厅餐(和5种更好的选择)据/a></li> <li><a href="//www.tognomendez.com/slideshow/557826-the-healthiest-foods-at-fast-food-restaurants/">快餐店的14种最健康的食物据/a></li> <li><a href="//www.tognomendez.com/slideshow/550873-how-to-eat-healthy-at-mexican-restaurants/">如何在墨西哥餐馆吃得健康据/a></li> </ul> </div> <div class="component-article-section-heading article-section-content"> <h2 id="how-to-join-the-get-strong-in--challenge">如何在2019年挑战中加入强势据/h2> </div> <div class="component-article-section-heading article-section-content"> <h2 id="-sign-up-for-daily-emails">1.注册每日电子邮件据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>有两个主要的地方这项挑战在线进行 - 收件箱和我们的收件箱据a href="https://www.facebook.com/groups/LIVESTRONGChallengeGroup/" target="_blank" rel="nofollow">Facebook群组据/a>(稍后再详细说明)。所以，首先，确保你已经输入了你的电子邮件来注册据a href="//www.tognomendez.com/get-strong-challenge/">2019年挑战强劲据/a>．（是的，即使您已经注册了我们的常规日常时事通讯。）据/p> </div> <div id="slot1-4" class="component-ad-gpt ad slot ad-mobile"></div> <div class="component-article-section-content ui-body article-section-content"> <p>每天，我们都会向您发送日常锻炼和健康的食谱，并与锻炼播放列表，励志报价，自我保健技巧和其他健身和营养信息一起尝试，以使2019年成为最佳（和最健康的）年份曾经！据/p> </div> <div class="component-article-section-heading article-section-content"> <h2 id="-print-out-your-calendars">2.打印你的日历据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>在你的待办事项清单上划掉一项不是很让人满足吗?每一天据a href="//www.tognomendez.com/article/1012163-30day-slim-down-challenge/">2019年挑战强劲据/a>，你对两个主要事情负责：锻炼和吃健康。据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <p>为了帮助你跟踪整个月，我们创建了两个日历——一个列出了每天的锻炼，另一个列出了每周的营养目标和健康食谱。把它们打印出来，当你完成它的时候，检查一下每一次锻炼和每天的健康饮食。据/p> </div> <div class="component-article-section-heading article-section-content"> <h2 id="-join-our-challenge-facebook-group">3.加入我们的挑战Facebook集团据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>对于日常支持，动机和Camaraderie与LiveStrong.com团队成员，加入我们的据a href="https://www.facebook.com/groups/LIVESTRONGChallengeGroup/" target="_blank" rel="nofollow">Facebook集团据/a>在2019年的挑战中得到强势。我们将分享食谱，提示，动机，图片等等！另外，我们将回答所有问题。据/p> </div> <div class="component-article-section-heading article-section-content"> <h2 id="-share-your-journey-on-social-media">4.在社交媒体上分享您的旅程据/h2> </div> <div class="component-article-section-content ui-body article-section-content"> <p>你在旁边吗？据a href="https://www.instagram.com/livestrong_com/" target="_blank" rel="nofollow">Instagram据/a>或据a href="https://twitter.com/livestrong_com" target="_blank" rel="nofollow">推特据/a>？所以我们!我们很乐意看到你的照片和最新进展。当你在社交媒体上发帖时，一定要使用#获得强大挑战的标签。这样，你也可以与其他的Get Strong挑战者联系!据/p> </div> <div class="component-article-section-content ui-body article-section-content"> <p><<据a href="//www.tognomendez.com/article/1012163-30day-slim-down-challenge/">2019年挑战30天变得强劲据/a>据据a href="//www.tognomendez.com/article/1012187-30day-slim-down-challenge-day-9/">第9天据/a></p> </div> <div id="slot1-5" class="component-ad-gpt ad slot 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