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1、良好体重的日常方法Everyday Ways to Maintain Your Feel Great Weight保持使人感觉良好体重的日常方法Our diet expert clues you in on everyday things you can do to maintain your feel great weight.我们的饮食专家提供给你一些日常方法来保持使你感觉良好的体重。In the past, I lost weight by being super strict during my diet phase, but when I reached my goal, I fel
2、l back into my old ways and gained the pounds back. When I finally decided to lose weight once and for all, I knew I didnt want to torture myself with restrictive dieting, obsessive calorie counting, and constant hunger. I wanted to shed pounds (for good) by adopting healthy eating and exercise habi
3、ts that were balanced and livable, so I started to make small changes to my current lifestyle. Those little things added up and helped me lose the weight and maintain it for nearly eight years. A key to my success was finding everyday ways to keep my weight in check.过去，我通过十分严格的控制自己的节食阶段来减肥，但当我实现目标时，
4、我重又回到了以前的日子，体重又增了回来。最终当我决定一次性减肥时，我知道我不想用严格的节食，过度计算卡路里和不断的挨饿来折磨自己。我想要通过采用平衡适宜的健康饮食和锻炼习惯来减肥（一劳永逸的），所以我对我现在的生活方式做了一些小改变。这些小改变累计起来并帮助我得以减肥，效果保持了近8年。我成功的一个主要因素就是找到日常方法来约束体重。保持使人感觉良好体重的日常方法.jpgEat often经常吃Eating frequently might sound counterintuitive if youre trying to lose weight, but aiming for three h
5、ealthy meals and two small snacks a day means youre eating something every three hours or so, so youll never let yourself get too hungry. This prevents overeating later and keeps your metabolism humming along.如果你试图减肥，那么可能经常吃听起来违反直觉，但是一日三顿健康饮食再加上两顿小零食意味着你每三小时左右吃一顿，所以你就不会有太饥饿的感觉。这能预防之后的过度饮食并能使你的新陈代谢自行
6、运转。Say no to extras (sometimes)不多吃（有时候）I love cheese, and Id eat it everyday if I could. But, an easy way to cut calories from my diet is nixing the cheese (or other high-calorie ingredients, like spreads and sauces) from my meals once or twice a week.我喜欢奶酪，如果可以的话我每天都会吃。但是，从我的饮食中减少卡路里的简单方法就是每周一次或两次不
7、吃奶酪（或其它高卡路里的食物，例如涂抹酱和调味酱）Get cooking with your oven用烤炉做饭I love roasted vegetables, and I often keep them in the refrigerator as an easy snack or quick addition to a meal, so anytime I turn on the oven in my kitchen, I almost always add a baking sheet full of vegetable to roast along with whatever I
8、am cooking. That way, I always have a nutritional option on hand.我喜欢烤蔬菜，我经常把它们放在冰箱里作为小零食或者餐饮的快速补充，这样无论我什么时候打开厨房的烤炉，我都能在我烤的东西上再加上全是蔬菜的烘焙单。这样子的话，我总会保留着营养选择。搞不到灵丹妙药 那就试试运动吧After I wrote last year that diet, not exercise, was the key to weight loss, I was troubled by how some readers took this to mean t
9、hat exercise therefore had no value.去年我写过一篇文章，称想要减肥，最重要的是节食，而非锻炼。有些读者认为，那意味着锻炼毫无价值，这让我深感不安。Nothing could be further from the truth. Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity.那种想法简直是大错特错。在医生给出的关于健康的建议中，几乎没什么能比得上体育活动。In 2015, the Acad
10、emy of Medical Royal Colleges put out a report calling exercise a “miracle cure.” This isnt a conclusion based simply on some cohort or case-control studies. There are many, many randomized controlled trials. A huge meta-analysis examined the effect of exercise therapy on outcomes in people with chr
11、onic diseases.2015年，皇家医学院学会(Academy of Medical Royal Colleges)发布了一份报告，称运动是“灵丹妙药”。这一结论不只是基于一些世代研究或病例对照研究，而是基于无数随机对照试验。一项大型元分析研究了运动对慢性病的疗效。Lets start with musculoskeletal diseases. Researchers found 32 trials looking specifically at the effect of exercise on pain and function of patients with osteoart
12、hritis of the knee alone. Thats incredibly specific, and its impressive that so much research has focused on one topic.我们先谈谈肌肉骨骼疾病。研究者发现了32项重点关注运动在缓解膝关节炎疼痛及改进功能方面的作用的试验。这些试验的研究对象非常具体。令我印象深刻的是，这么多研究都是关注一个主题。Exercise improved those outcomes. Ten more studies showed, over all, that exercise therapy inc
13、reases aerobic capacity and muscle strength in patients with rheumatoid arthritis. Other studies proved its benefits in other musculoskeletal conditions, like ankylosing spondylitis, and even some types of back pain.那些研究表明，运动对膝关节炎具有改善作用。另有10项研究表明，总的来说，运动疗法能提高类风湿性关节炎患者的有氧代谢能力和肌肉力量。还有些研究证明，运动有益于其他肌肉骨骼
14、疾病，比如类风湿性脊椎炎，甚至包括某些种类的背部疼痛。For people (mostly middle-aged men) who had had a heart attack, exercise therapy reduced all causes of mortality by 27 percent and cardiac mortality by 31 percent. Fourteen additional controlled trials showed physiological benefits in those with heart failure. Exercise has
15、 also been shown to lower blood pressure in patients with hypertension, and improve cholesterol and triglyceride levels.在犯过心脏病的人（主要是中年男性）当中，运动疗法降低了27%的全因死亡率和31%的心脏病死亡率。另有14项对照试验表明，运动对心力衰竭患者具有生理益处。另有研究表明，运动能降低高血压患者的血压，改善胆固醇和甘油三脂水平。People with diabetes who exercise have lower HbA1c values, which is th
16、e marker of blood sugar control, low enough to probably reduce the risk of complications from the disease. Twenty randomized controlled trials have showed that patients with chronic obstructive pulmonary disease can walk farther and function better if they exercise.经常运动的糖尿病患者的糖化血红蛋白水平较低糖化血红蛋白是血糖控制指标低到很可能足以降低这种疾病的并发症风险。20项随机对照试验表明，慢性阻塞性肺部疾病患者如果经常运动可以步行得更远，肺部功能也有所改善。Multiple s
