揭秘你長胖的五大原因及解決辦法

Two questions for you: 1.) Are you overweight? 2.) Are you happy about it? If you answered “Yes” to #1 and “No” to #2 then we have good news for you: understanding the reasons why you are fat can help you lose that weight faster。

問你兩個問題： 1. 你超重了嗎? 2. 這樣你開心嗎? 如果你第一個的問題的回答是肯定的，而第二個問題是否定的，那我們給你帶來了好消息：明白自己為什么這么胖可以幫助你更快地減肥。

The National Weight Control Registry (NWCR) tracks over 10,000 individuals who have lost significant　amounts of weight and kept it off for long periods of time. People who don’t adopt the following behaviors are more likely to be overweight or obese. Here are the 5 reasons why you might be fat:

美國國家體重控制登記處(NWCR)長期追蹤調(diào)查了1萬名減重明顯而且保持下去的人。那些沒有養(yǎng)成以下習(xí)慣的人更有可能超重或者肥胖。下面就是你為什么長胖的五大原因：

1. You don’t eat breakfast

你不吃早餐

According to the NWCR research, 78 percent of people who were successful at losing weight and keeping it off reported regularly eating breakfast every day of the week. Only 4 percent of healthy people never eat breakfast. So here’s the deal: make yourself a healthy breakfast every morning. Choose foods like fresh fruit, smoothies, eggs, coffee (sans cream and sugar)， tea, and whole grains。

根據(jù)NWCR的研究，78%成功減肥并且保持下去的人每天都規(guī)律地吃早餐。健康人士中只有4%從不吃早飯。所以辦法就是：每天早晨給自己做一份健康早餐?？梢赃x擇新鮮水果、果汁、雞蛋、咖啡(不加奶油和糖)、茶和全谷物食品。

2. You don’t weigh yourself enough

你沒有經(jīng)常給自己稱體重

75 percent of people who maintain a healthy weight weigh themselves at least once a week. If you’re struggling to get rid of those love handles, then buy a scale and weigh yourself a few times a week. This will help you stick with your health goals and see measurable progress。

75%保持健康體重的人每周至少給自己稱重一次。如果你正在為減掉腰部贅肉努力，那就買一個秤，每周稱幾次體重。這有助于你堅持自己的健康目標(biāo)，而且能夠看到可以衡量的進(jìn)步。

3. You watch too much TV

你看電視的時間太多了

Here’s one of the biggest reasons why you might be fat: too many hours in front of the television. 62 of people on the NWCR registry watch less than 10 hours of TV per week. Get up off the couch and get some exercise instead。

你長胖的最大原因之一就是，看電視的時間太多了。NWCR追蹤的減肥成功人士當(dāng)中，62%的人每周看電視的時間不到10小時。離開沙發(fā)，做點(diǎn)運(yùn)動吧。

4. You don’t exercise enough

你缺乏鍛煉

Speaking of exercise, 90 percent of healthy folks exercise an average of 1 hour per day. Don’t think you have time for exercise? These tips will make you think otherwise。

說到鍛煉，90%的健康人士平均每天鍛煉1小時。覺得自己沒有時間鍛煉?這些小貼士會改變你的想法。

5. You don’t eat healthy enough

你的飲食不夠健康

This one should be obvious. The biggest reason why most people are fat is because of what they eat. Good healthy habits start with a good diet. Eat more whole, natural, unprocessed foods like these:

這一點(diǎn)應(yīng)該很明顯。大多數(shù)人長胖的最大原因都在于吃。良好的健康習(xí)慣從健康飲食開始。多吃一些完整、自然、未經(jīng)加工的食物，比如：

Fruits and veggies

水果和蔬菜

Nuts and seeds

堅果和瓜子

Lean meats and eggs from pasture-raised animals

來自食草動物的瘦肉和蛋

Healthy fats from olive oil, coconut oil, and dark chocolate

來自橄欖油和椰子油的健康油脂、黑巧克力

Whole grains

全谷物

HOW TO LOSE WEIGHT?

如何減肥?

Losing weight is tough. For most people, it requires a change in diet, a change in exercise habits, and a change in attitude. Here’s how you can accomplish all three:

減肥是一件苦差事。對大多數(shù)人來說，這要求他們在飲食、鍛煉習(xí)慣和態(tài)度上做出改變。下面這些建議告訴你該如何完成這三種改變：

1. Set healthy goals

設(shè)定健康的目標(biāo)

If you’re overweight and want to change that, the first step is deciding what your target weight is. Write down your goal and set a date that you want to accomplish that goal by。

如果你已經(jīng)超重，而且想要改變，第一步就是確定自己的目標(biāo)體重。寫下你的目標(biāo)和你想要實(shí)現(xiàn)目標(biāo)的日期。

2. Start small

從小事做起

Making major behavior modifications　isn’t something that happens overnight. So start with 1-2 things per week and work up from there. Commit to eating 5 servings of vegetables a day and exercising 2 days a week for the first week, then add a little more each week。

你不可能一夜之間讓自己的行為習(xí)慣做出巨大改變。所以每周改變一兩件事，就從這開始。第一周保證每天吃5種蔬菜，鍛煉兩天，然后每周增加一點(diǎn)。

3. Track what you eat and how much you exercise

跟蹤記錄你的飲食和運(yùn)動量

Now it’s time to start working toward that goal. The best way to stick with your diet and exercise regimen is to track it. There are plenty of websites and apps that allow you to do this. Or you can do it the old fashioned way and keep a written food and exercise journal. Find what works for you and write down what you’ve accomplished every day。

現(xiàn)在可以朝著目標(biāo)開始努力了。堅持飲食和鍛煉習(xí)慣的最好辦法就是跟蹤記錄。有很多網(wǎng)站和手機(jī)應(yīng)用都可以幫助你完成記錄?；蛘吣阋部梢杂美限k法，手寫飲食和鍛煉日志。找出對你有效的辦法，記錄下你每天完成的內(nèi)容。

4. Evaluate and adjust

評估和調(diào)整

Every month you should take a look at your goal and see what type of progress you’ve made toward accomplishing it. If you’re not where you want to be, make minor adjustments. Try doing different exercises or cutting back on certain types of foods that you may be eating too much of. Losing weight and keeping it off is a highly personal thing. Find what works for you and stick with it。

每個月你都應(yīng)該審視一下自己的目標(biāo)，看看你在實(shí)現(xiàn)目標(biāo)的道路上取得了哪些進(jìn)步。如果你還沒有達(dá)到自己的要求，做一些小的調(diào)整。嘗試不同的鍛煉方法，或者減少某種吃的太多的食物攝入。減肥并且保持下去是因人而異的。找出對自己有用的辦法，并且堅持下去。