雙語(yǔ)閱讀：你為什么沒(méi)瘦下來(lái)

　　摘要:只要有機(jī)會(huì)，就多動(dòng)動(dòng)你的身體，別總是坐電梯或坐車(chē)，你的身體是用來(lái)讓你動(dòng)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(duì)你的日常生活沒(méi)有多大影響，事實(shí)是，它們的影響大著呢。走樓梯的話，平均每層可以消耗15卡路里。

　　就算只有幾級(jí)臺(tái)階，你也要搭電梯。機(jī)場(chǎng)的步行電梯你從來(lái)都不會(huì)放過(guò)。把車(chē)停在靠近商場(chǎng)前門(mén)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(jìn)出商場(chǎng)、在家走動(dòng)的話，那么你每天就能多消耗至少225卡路里。去逛街時(shí)，多走幾步路去商場(chǎng)門(mén)口也能多消耗30卡路里。在機(jī)場(chǎng)不走步行電梯的話，還能多消耗100卡路里!只要有機(jī)會(huì)，就多動(dòng)動(dòng)你的身體，別總是坐電梯或坐車(chē)，你的身體是用來(lái)讓你動(dòng)的。

　　相關(guān)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(lái)，但是開(kāi)始減肥時(shí)，才發(fā)現(xiàn)這是不可能的。我們周?chē)涑庵?ldquo;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(lái)就不是件易事，沒(méi)有捷徑可走。

　　Diets don’t work for most people.

　　大部分人節(jié)食都沒(méi)效果

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

　　今年美國(guó)有5千萬(wàn)人節(jié)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(wàn)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(jù)國(guó)家體重檢測(cè)局調(diào)查顯示，你看見(jiàn)的都是對(duì)的——百分之八十的人節(jié)食減肥都以失敗告終。

　　So what’s the solution?

　　那么怎么辦呢?

　　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.

　　我稱其為 “真正的食物療法”，多吃未經(jīng)加工的食物。不要再用“節(jié)食”的字眼。減肥需要改變一些生活習(xí)慣，將你那些不好的習(xí)慣改變?yōu)殚L(zhǎng)期的良好的飲食習(xí)慣。

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

　　生理反應(yīng)會(huì)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(huì)進(jìn)入自我保護(hù)模式。多年形成的一些生理模式也發(fā)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(jù)說(shuō)吉尼 卡拉格六個(gè)多月減掉了80磅。比起那些重量和你一樣每天鍛煉卻沒(méi)有減重的人，在鍛煉時(shí)會(huì)消耗掉低于20%到25%的熱量，你的身體會(huì)對(duì)這種快速減重產(chǎn)生些反應(yīng)。

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

　　當(dāng)你試著讓體重保持穩(wěn)定下降時(shí)，這樣的做法對(duì)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.

　　那么要怎么克服這些呢?慢慢地，逐漸地讓身體有時(shí)間去適應(yīng)這種改變。留更多的時(shí)間來(lái)適應(yīng)。

　　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(zhuān)家都告訴你“不要在意這種差距”，反而應(yīng)當(dāng)注重培養(yǎng)健康的習(xí)慣。我知道這背后的原因，研究顯示75%的人為了減肥每周至少禁食一次，有超過(guò)33%的人減重成功。側(cè)重于精神食糧。

　　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(wèn)題或者是壓力太大都很容易養(yǎng)成一些不好的習(xí)慣。許多肥胖的人都曾在過(guò)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(huì)引發(fā)情感問(wèn)題，思想變得消極。你想減肥的時(shí)候，這些都是問(wèn)題。實(shí)際上有研究證實(shí)當(dāng)我們處于思想積極的時(shí)期，我們更容易堅(jiān)持改變我們的一些不良行為。

　　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(jīng)驗(yàn)的健康人士交流能幫你將生理上的絆腳石轉(zhuǎn)變?yōu)闇p肥、禁食的奠基石。

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

　　首先，你會(huì)為增重所找的種種借口后悔。

　　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(tīng)著，我知道有的人會(huì)因甲狀腺不好、遺傳性肥胖、童年的受傷經(jīng)歷等等覺(jué)得自卑。但是事實(shí)是：肥胖是因?yàn)槟愠蕴?，鍛煉太少?/p>

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

　　不要找借口了，不要糾結(jié)于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，那么就以行動(dòng)開(kāi)始，想想你怎么做才會(huì)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(xí)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(jù)國(guó)家體重檢測(cè)局的研究顯示以下的這些是大部分人擺脫肥胖困擾并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%的人每周看電視的時(shí)間低于10個(gè)小時(shí)

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

　　90%的人平均每天鍛煉1小時(shí)

　　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里摒棄的就是：你的習(xí)慣會(huì)很大程度上的決定你長(zhǎng)期減肥計(jì)劃是否會(huì)成功

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

　　養(yǎng)成一些習(xí)慣，這些簡(jiǎn)單的方法推薦給你：

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

　　挑一個(gè)你想要糾正的習(xí)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。本周用一點(diǎn)點(diǎn)的蘇打水而不是一瓶，或者用一杯水來(lái)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(guān)注旅行。享受這個(gè)過(guò)程，而不是注重這個(gè)結(jié)果。一點(diǎn)點(diǎn)，一天天的做些改變，最終你會(huì)改掉這些壞習(xí)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(jìn)步。寫(xiě)下你每一天的點(diǎn)點(diǎn)滴滴。這只會(huì)占用你半分鐘，但是回報(bào)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(chǎng)馬拉松比賽，不是全速短跑，因此慢慢來(lái)。每次只關(guān)注一個(gè)壞習(xí)慣。最后，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(lái)。