想減肥？揭祕你爲啥長胖的5大原因

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：明白自己爲什麼這麼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）長期追蹤調查了1萬名減重明顯而且保持下去的人。那些沒有養成以下習慣的人更有可能超重或者肥胖。下面就是你爲什麼長胖的五大原因：

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NWCR的研究，78%成功減肥並且保持下去的人每天都規律地吃早餐。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。可以選擇新鮮水果、果汁、雞蛋、咖啡（不加奶油和糖）、茶和全穀物食品。

2. You don’t weigh yourself enough
你沒有經常給自己稱體重

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週至少給自己稱重一次。如果你正在爲減掉腰部贅肉努力，那就買一個秤，每週稱幾次體重。這有助於你堅持自己的健康目標，而且能夠看到可以衡量的進步。

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中，62%的人每週看電視的時間不到10小時。離開沙發，做點運動吧。

4. You don’t exercise enough
你缺乏鍛鍊

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.
說到鍛鍊，90%的健康人士平均每天鍛鍊1小時。覺得自己沒有時間鍛鍊？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:
這一點應該很明顯。大多數人長胖的最大原因都在於吃。良好的健康習慣從健康飲食開始。多吃一些完整、自然、未經加工的食物，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
全穀物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。對大多數人來說，這要求他們在飲食、鍛鍊習慣和態度上做出改變。下面這些建議告訴你該如何完成這三種改變：

1. Set healthy goals
設定健康的目標

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.
如果你已經超重，而且想要改變，第一步就是確定自己的目標體重。寫下你的目標和你想要實現目標的日期。

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爲習慣做出巨大改變。所以每週改變一兩件事，就從這開始。第一週保證每天吃5種蔬菜，鍛鍊兩天，然後每週增加一點。

3. Track what you eat and how much you exercise
跟蹤記錄你的飲食和運動量

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.
現在可以朝着目標開始努力了。堅持飲食和鍛鍊習慣的最好辦法就是跟蹤記錄。有很多網站和手機應用都可以幫助你完成記錄。或者你也可以用老辦法，手寫飲食和鍛鍊日誌。找出對你有效的辦法，記錄下你每天完成的內容。

4. Evaluate and adjust
評估和調整

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.
每個月你都應該審視一下自己的目標，看看你在實現目標的道路上取得了哪些進步。如果你還沒有達到自己的要求，做一些小的調整。嘗試不同的鍛鍊方法，或者減少某種吃的太多的食物攝入。減肥並且保持下去是因人而異的。找出對自己有用的辦法，並且堅持下去。