Finding the time and the willpower to get your daily dose of exercise can be overwhelming and maybe even feel impossible. Even if you have all the time in the world, you might not have access to a gym to get a whole workout in, so you have to get a bit creative at home. And that's where the food you eat comes into play as you can lose weight with no exerciseas long as you're eating the right foods.
找到时间和意志力来进行日常锻炼可能会让你无法承受，甚至觉得不可能。即使你有世界上所有的时间，你可能没有机会去健身房进行完整的锻炼，所以你必须在家里有点创造性。这就是你吃的食物发挥作用的地方，你可以减肥不运动，只要你吃正确的食物。
Whether you're looking for a healthier swap to your sweet tooth or a lower calorie meal to start your day, these foods will fill in all of your nutrition needs. Here's a breakdown of the best foods to add to your diet that will help you lose weight, with no exercise needed!
不管你是想要更健康的甜食，还是想要更低卡路里的食物来开始新的一天，这些食物都能满足你所有的营养需求。以下是一些不需要运动就可以帮助你减肥的食物清单。
1
Eggs
鸡蛋
No matter their shape or form, eggs have a naturally great source of a fat-burning nutrient called choline. They are also a heavy source of lean protein, so when you eat eggs for breakfast, your body will be at a steady fat-burning pace for the rest of the day. Whether you love them classically scrambled or on the sunny side, you don't want to forget the nutritious value that these bad boys can bring.
不管鸡蛋的形状如何，它们都含有一种天然的、能燃烧脂肪的营养物质——胆碱。鸡蛋也是瘦肉蛋白质的重要来源，所以当你早餐吃鸡蛋的时候，你的身体在一天的其余时间里就会以稳定的速度燃烧脂肪。不管你是喜欢传统的炒蛋还是阳光煎蛋，你都不会想要忘记这些坏男孩能带来的营养价值。
2
Tomatoes/Sun-Dried Tomatoes
番茄/晒干的西红柿
Chop them up for a snack, toss them in your salad or even saute them with your chosen protein for dinnertomatoes have a variety of uses. Naturally, tomatoes produce a rich amount of lycopene and beta-carotene, antioxidants that only increase after cooking and processing, and help minimize fat-storage. So, if you're looking to slim your waist but can't exercise, tomatoes are a great non-starchy vegetable to get you on your way.
把它们切碎当点心，拌入沙拉，甚至和你选择的蛋白质一起炒。西红柿有多种用途。自然地，番茄会产生大量的番茄红素和-胡萝卜素，这些抗氧化剂只有在烹饪和加工后才会增加，并有助于减少脂肪的储存。所以，如果你想要瘦腰却不能锻炼，番茄是一种很好的不含淀粉的蔬菜。
3.
Quinoa
藜麦
Quinoa is the perfect grain to keep you on your weight loss journey and help you maintain a healthy lifestyle. It's a complete, plant-based protein that has tons of fiber and comes in at about 220 calories per cup. And if you're looking for the best ways to cook some up, here are the best quinoa recipes for weight loss.
藜麦是保持你的减肥旅程和帮助你保持健康的生活方式的完美谷物。它是一种完整的植物蛋白，含有大量纤维，每杯大约含有220卡路里。如果你正在寻找最好的烹饪方法，这里有一些最好的藜麦减肥食谱。
4
Sweet Potato
红薯
Sweet potatoes are the most superior potatoes when it comes to nutritional value. They are known for being a "slow carb," or in other words, they're carbs that take longer to be digested. This means that they'll keep you feeling full and energized for longer, so you won't find yourself looking around for snacks. Sweet potatoes are also known to have a high vitamin countincluding A, C, and B6and the antioxidant carotenoid, which helps stimulate energy production and counters excessive fat-storage.
就营养价值而言，红薯是最优质的土豆。它们被认为是“慢碳水化合物”，换句话说，它们是需要更长的时间来消化的碳水化合物。这意味着它们能让你长时间保持饱腹感和精力充沛，这样你就不会到处找零食吃了。众所周知，红薯含有丰富的维生素，包括a、C和b6，以及抗氧化剂类胡萝卜素，它有助于刺激能量的产生，并抑制过多的脂肪储存。
5
Peanut Butter
花生酱
Go ahead and grab a spoonful! Just like quinoa, peanut butter is a strong source of plant-based protein that helps boost your metabolism, slims your tummy with monounsaturated fats and has appetite filling fibers. Quick tip! Your peanut butter only needs two main ingredients: nuts and a smidge of salt! So be sure to avoid any brands that add any unwanted ingredients.
去拿一勺吧!就像藜麦一样，花生酱也是植物性蛋白质的重要来源，它能帮助促进新陈代谢，用单不饱和脂肪使你的肚子变得更小，还能让你的胃口变得更大。快提示!你的花生酱只需要两种主要成分:坚果和一点点盐!所以一定要避免任何品牌添加任何不需要的成分。
6
Beans
豆子
Beans are all you could ask for from a starch. They're slow-digesting, protein-rich, and are filled with soluble fibers, which help reduce belly fat and burn fat as fuel. In just one cup of black beans, there are an impressive 4.8 grams of soluble fiber.
豆子是你从淀粉中所能得到的全部。它们消化缓慢，富含蛋白质，富含可溶性纤维，有助于减少腹部脂肪，燃烧脂肪作为燃料。仅仅一杯黑豆就含有令人印象深刻的4.8克可溶性纤维。
7
Dark Chocolate
黑巧克力
Yes, you can still live a healthy lifestyle and enjoy dark chocolate. Dark chocolate has both heart-healthy and gut-healthy compounds, which reduce the risk of heart disease and diabetes as well as burn lower belly inflammation. As long as you choose a bar with a minimum of 70 percent cacao, you will avoid any excess belly-bloating sugars.
是的，你仍然可以过着健康的生活，享受黑巧克力。黑巧克力既有有益心脏健康的成分，也有有益内脏健康的成分，能降低患心脏病和糖尿病的风险，还能减少腹部的炎症。只要你选择了含有至少70%可可的巧克力棒，你就可以避免任何会导致腹胀的糖。
8
Oats
燕麦
There's nothing better than a bowl of oatmeal (or overnight oats) in the morning, right? Well, oats are actually whole-grain carbs that not only have a high protein content, but also have a high amount of soluble fiber. Oats are recommended most for breakfast because of their slow-burning effects to lower hunger and help reduce belly fat for the remainder of the day.
没有什么比早上吃一碗燕麦(或隔夜燕麦)更好的了，对吧?燕麦其实是全谷物碳水化合物，不仅蛋白质含量高，还含有大量可溶性纤维。燕麦是早餐最推荐的食物，因为燕麦燃烧缓慢，可以降低饥饿感，帮助减少一天中剩余时间的腹部脂肪。
9
Leafy Greens
绿叶蔬菜
Kale and spinach are both leafy greens that are charged with nutrients and are perfect for weight loss. Kale is filled with healthy fibers and antioxidants that promote a full feeling longer. Spinach has nutrients, vitamin A, iron, and folate, that help boost energy and facilitate your body to burn fat. When you're not exercising, kale and spinach are great green options to help aid in your weight loss goals.
羽衣甘蓝和菠菜都是绿叶蔬菜，富含营养，是减肥的理想食物。羽衣甘蓝富含健康纤维和抗氧化剂，能让饱腹感持续更久。菠菜含有营养素，维生素A，铁和叶酸，可以帮助增加能量，促进身体燃烧脂肪。当你不锻炼的时候，甘蓝和菠菜是帮助你实现减肥目标的很好的绿色选择。
10
Light Tuna
金枪鱼
It's affordable and an underrated, but tasty proteinyes, we're talking canned light tuna. The biggest attribute of light tuna is its docosahexaenoic acid (DHA), making the lean protein an exceptional resource for weight loss.
它价格实惠，是一种被低估了的美味蛋白质。轻金枪鱼最大的特点是它的二十二碳六烯酸(DHA)，这使得瘦蛋白成为一种特殊的减肥资源。
11
Broccoli
西兰花
Broccoli is forever an excellent and easy veggie to whip up for any meal. It's a metabolism-boosting food, with tons of calcium and vitamin C. And hey, it makes for a hearty side dish to your dinner!
西兰花永远都是一种很好的蔬菜，可以用来做任何一顿饭。它是一种促进新陈代谢的食物，含有大量的钙和维生素C。嘿，它是你晚餐的一道丰盛的配菜!
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