想减肥 揭秘你为啥长胖的5大罪魁祸首.

　　你超重了吗?这样你开心吗? 如果你第一个的问题的回答是肯定的，而第二个问题是否定的，那我们给你带来了好消息：明白自己为什么这么胖可以帮助你更快地减肥。

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

　　美国国家体重控制登记处(NWCR)长期追踪调查了1万名减重明显而且保持下去的人。那些没有养成以下习惯的人更有可能超重或者肥胖。下面就是你为什么长胖的五大原因：

　　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 weightand keeping it off reported regularly eating breakfast every day of the week. Only 4 percent ofhealthy people never eat breakfast. So here’s the deal: make yourself a healthy breakfast everymorning. Choose foods like fresh fruit, smoothies, eggs, coffee (sans cream and sugar)， tea,and whole grains。

　　根据NWCR的研究，78%成功减肥并且保持下去的人每天都规律地吃早餐。健康人士中只有4%从不吃早饭。所以办法就是：每天早晨给自己做一份健康早餐。可以选择新鲜水果、果汁、鸡蛋、咖啡(不加奶油和糖)、茶和全谷物食品。

　　2. You don’t weigh yourself enough

　　你没有经常给自己称体重

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

　　75%保持健康体重的人每周至少给自己称重一次。如果你正在为减掉腰部赘肉努力，那就买一个秤，每周称几次体重。这有助于你坚持自己的健康目标，而且能够看到可以衡量的进步。

　　3. You watch too much TV

　　你看电视的时间太多了

　　Here’s one of the biggest reasons why you might be fat: too many hours in front of thetelevision. 62 percent 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。

　　你长胖的最大原因之一就是，看电视的时间太多了。NWCR追踪的减肥成功人士当中，62%的人每周看电视的时间不到10小时。离开沙发，做点运动吧。

　　4. You don’t exercise enough

　　你缺乏锻炼

　　Speaking of exercise, 90 percent of healthy folks exercise an average of 1 hour per day. Don’tthink you have time for exercise? These tips will make you think otherwise。

　　说到锻炼，90%的健康人士平均每天锻炼1小时。觉得自己没有时间锻炼?这些小贴士会改变你的想法。

　　5. You don’t eat healthy enough

　　你的饮食不够健康

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

　　这一点应该很明显。大多数人长胖的最大原因都在于吃。良好的健康习惯从健康饮食开始。多吃一些完整、自然、未经加工的食物，比如：

　　Fruits and veggies

　　水果和蔬菜

　　Nuts and seeds

　　坚果和瓜子

　　Lean meats and eggs from pasture-raised animals

　　来自食草动物的瘦肉和蛋

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

　　来自橄榄油和椰子油的健康油脂、黑巧克力

　　Whole grains

　　全谷物

　　HOW TO LOSE WEIGHT?

　　如何减肥?

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

　　减肥是一件苦差事。对大多数人来说，这要求他们在饮食、锻炼习惯和态度上做出改变。下面这些建议告诉你该如何完成这三种改变：

　　1. Set healthy goals

　　设定健康的目标

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

　　如果你已经超重，而且想要改变，第一步就是确定自己的目标体重。写下你的目标和你想要实现目标的日期。

　　2. Start small

　　从小事做起

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

　　你不可能一夜之间让自己的行为习惯做出巨大改变。所以每周改变一两件事，就从这开始。第一周保证每天吃5种蔬菜，锻炼两天，然后每周增加一点。

　　3. Track what you eat and how much you exercise

　　跟踪记录你的饮食和运动量

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

　　现在可以朝着目标开始努力了。坚持饮食和锻炼习惯的最好办法就是跟踪记录。有很多网站和手机应用都可以帮助你完成记录。或者你也可以用老办法，手写饮食和锻炼日志。找出对你有效的办法，记录下你每天完成的内容。

　　4. Evaluate and adjust

　　评估和调整

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

　　每个月你都应该审视一下自己的目标，看看你在实现目标的道路上取得了哪些进步。如果你还没有达到自己的要求，做一些小的调整。尝试不同的锻炼方法，或者减少某种吃的太多的食物摄入。减肥并且保持下去是因人而异的。找出对自己有用的办法，并且坚持下去。