雙語閱讀：你爲什麼沒瘦下來

摘要:只要有機會，就多動動你的身體，別總是坐電梯或坐車，你的身體是用來讓你動的。

You take the elevator when you need to go up a few floors, you get on the little motorized walk ramp at the airport, and you park as close to the front door as possible.

At first glance, choosing these little convenient modes of transportation doesn't appear to make much of a difference in your daily life. The fact is, they do. A flight of stairs burns, on average, 15 calories.

起初，這種代步的便捷工具看似對你的日常生活沒有多大影響，事實是，它們的影響大着呢。走樓梯的話，平均每層可以消耗15卡路里。

就算只有幾級臺階，你也要搭電梯。機場的步行電梯你從來都不會放過。把車停在靠近商場前門的位置，越近越好。

If you're taking stairs at work, the mall or in your home on an average day, that could add up to 225 or more extra calories burned. Walk a bit further to get to the front door when you're shopPing and you could burn an extra 30. Forgoing the automatic walkway in the airport -- an extra 100! When given the opportunity, use your body, not the elevator or the car. That's what it's made for.

如果你每天都走樓梯上下班、進出商場、在家走動的話，那麼你每天就能多消耗至少225卡路里。去逛街時，多走幾步路去商場門口也能多消耗30卡路里。在機場不走步行電梯的話，還能多消耗100卡路里!只要有機會，就多動動你的身體，別總是坐電梯或坐車，你的身體是用來讓你動的。

　　相關閱讀

Losing weight is painstakingly difficult.

減肥充滿艱辛

Everyone wants a quick fix these days. But when it comes to weight loss, there’s no such thing. We’re inundated with companies that peddle pills and potions that promise to help us “Torch fat fast!”

每人都希望幾天就能瘦下來，但是開始減肥時，才發現這是不可能的。我們周圍充斥着“快速瘦身”的減肥茶、減肥藥的廣告。

Don’t be naive though.

不要太單純。

Losing weight takes good old fashioned hard work. Period. There are no shortcuts.

減肥歷來就不是件易事，沒有捷徑可走。

Diets don’t work for most people.

大部分人節食都沒效果

50 million people in the United States will go on a diet this year.

今年美國有5千萬人節食瘦身。

Guess how many of them will fail to keep the weight off?

猜猜多少人減肥失敗?

40 million.

4千萬人。

You read that correctly–a full 80 percent of people fail on diets, according t o research from the National Weight Control Registry.

據國家體重檢測局調查顯示，你看見的都是對的——百分之八十的人節食減肥都以失敗告終。

So what’s the solution?

那麼怎麼辦呢?

I call it the “real food diet.” Eat more whole, unprocessed foods that come from nature. And stop using the word “diet”. Losing weight requires alifestyle change, and this means morphing your bad eating habits into good ones permanently.

我稱其爲 “真正的食物療法”，多吃未經加工的食物。不要再用“節食”的字眼。減肥需要改變一些生活習慣，將你那些不好的習慣改變爲長期的良好的飲食習慣。

Your body’s biological response makes losing weight even more difficult for you.

生理反應會使減肥難度加大

When you lose a lot of weight at once, your body go into self-preservation mode, something it has been biologically programmed to do over years of evolution.

要是你一次性減掉太多，你的身體就會進入自我保護模式。多年形成的一些生理模式也發生了改變。

For example, let’s say you recently lost 80 pounds on Jenny Craig over the course of 6 months. Your body will respond to this rapid weight loss by burning 20 to 25 percent fewer calories during exercise and everyday activities compared to someone who weighs the same as you who didn’t lose weight.

例如，據說吉尼 卡拉格六個多月減掉了80磅。比起那些重量和你一樣每天鍛鍊卻沒有減重的人，在鍛鍊時會消耗掉低於20%到25%的熱量，你的身體會對這種快速減重產生些反應。

This puts overweight and obese people at a huge disadvantage when trying to maintain weight loss.

當你試着讓體重保持穩定下降時，這樣的做法對胖子是極壞的。

So how can you overcome this? By making small, gradual changes that allow your body the time it needs to adjust. More on that to come.

那麼要怎麼克服這些呢?慢慢地，逐漸地讓身體有時間去適應這種改變。留更多的時間來適應。

The scale is your ally, not your enemy.

差距是你的盟友，不是你的敵人

Plenty of health experts will tell you to “forget about the scale” and focus on healthy behaviors instead. While I understand the reasons behind this approach, research shows that 75 percent of people who lose weight and keep it off weigh themselves at least once a week and over 33 percent of these weight loss success stories weigh themselves every day. Just some food for thought.

很多的健康專家都告訴你“不要在意這種差距”，反而應當注重培養健康的習慣。我知道這背後的原因，研究顯示75%的人爲了減肥每週至少禁食一次，有超過33%的人減重成功。側重於精神食糧。

Your mind works against you too.

你的思維跟你不同步

If you’re overweight or obese, there’s a good chance there is a deep emotional or stressful trigger that drives a lot of your unhealthy behaviors. Many obese people suffer from depression and self esteem issues, or were abused at some point in their past

要是你較肥胖，情緒問題或者是壓力太大都很容易養成一些不好的習慣。許多肥胖的人都曾在過去深感沮喪、自卑。

This can lead to deep emotional scars and a head full of negative thoughts about yourself. This is problematic when you want to lose weight. In fact,research proves you’re more likely to stick with a behavior change like weight loss when it’s rooted in positive thinking.

這些都會引發情感問題，思想變得消極。你想減肥的時候，這些都是問題。實際上有研究證實當我們處於思想積極的時期，我們更容易堅持改變我們的一些不良行爲。

Working with an experienced health care provider can help you turn these mental roadblocks into motivation to lose weight and keep it off.

和那些有豐富經驗的健康人士交流能幫你將生理上的絆腳石轉變爲減肥、禁食的奠基石。

You make excuses for the reasons you gained weight in the first place.

首先，你會爲增重所找的種種藉口後悔。

Listen, I know certain people have thyroid conditions … or genetics working against them … or a traumatic childhood experience that leads to major self esteem issues. But here’s the deal: the main reason you gain a lot of weight is because you ate too much and didn’t exercise enough.

聽着，我知道有的人會因甲狀腺不好、遺傳性肥胖、童年的受傷經歷等等覺得自卑。但是事實是：肥胖是因爲你吃太多，鍛鍊太少。

Don’t make excuses. Don’t dwell on the circumstances that were beyond your control.

不要找藉口了，不要糾結於你不能控制的外部因素。

If you want to lose weight and keep it off, accept responsibility for your actions, and think about what you will do different starting now.

要是你想減肥，想保持體重，那麼就以行動開始，想想你怎麼做纔會有所改變。

You will need to drastically change your habits to maintain weight loss in the long run

減肥是需要你徹底改變你的一些壞習慣

Research from the National Weight Control Registry shows that these are the habits that are common among people who have lost large amounts of weight and kept it off:

根據國家體重檢測局的研究顯示以下的這些是大部分人擺脫肥胖困擾並保持體重的一些較好的方式：

78 percent of people eat breakfast every day.

78%的人每天都吃早飯

62 percent of people watch less than 10 hours of TV per week.

62%的人每週看電視的時間低於10個小時

90 percent of people exercise, on average, about 1 hour per day.

90%的人平均每天鍛鍊1小時

If there’s one thing I want you to take away from this article it’s this: your habits will largely determine your long-term weight loss success.

如果有一件事是我希望你們從這篇文章裏摒棄的就是：你的習慣會很大程度上的決定你長期減肥計劃是否會成功

And to form a habit, I recommend this simple approach:

養成一些習慣，這些簡單的方法推薦給你：

Pick one specific habit you want to change. For example, “stop drinking soda.”

挑一個你想要糾正的習慣。比如，“不再喝蘇打水”

Start with just one tiny step. Order a small soda instead of a medium or replace one soda with a water this week. That’s it.

慢慢做起。本週用一點點的蘇打水而不是一瓶，或者用一杯水來取代一杯蘇打水。就是這樣。

Focus on the journey. Commit to the process, not the goal. Take small, daily steps and you will transform any bad habit.

關注旅行。享受這個過程，而不是注重這個結果。一點點，一天天的做些改變，最終你會改掉這些壞習慣的。

Track your progress. Write down the steps you take every day. It’ll take you 30 seconds. The rewards will be worth it.

記下你的進步。寫下你每一天的點點滴滴。這隻會佔用你半分鐘，但是回報卻是豐厚的。

Losing weight is a marathon, not a sprint. So take it slow. Focus on one habit at a time. And above all, believe in yourself and your ability to take control of your health and your future.

減肥是場馬拉松比賽，不是全速短跑，因此慢慢來。每次只關注一個壞習慣。最後，相信你自己，相信你有能力管理好自己的健康，有能力決定自己的未來。