辛易:超重的生活：你为什么不应该被责备的十个原因

要减肥，更要健康！

Living Life Overweight: 10 Reasons Why You’re Not To Blame

过着超重的生活：10个你不应被责怪的原因

Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it’s just a matter of motivation and elbow grease.

任何一个肥胖的人都知道减肥并不如想象的那么简单。瘦人，或者减肥瘦下来的人会说减肥只是动力和体力劳累的问题。

If you’re overweight then you’ve probably experienced the sharp end of the ridicule stick from many people in your life. It can’t possibly feel good, and that type of attention isn’t helping your weight loss goals either.

如果你肥胖，那么你很有可能正在经受着生活里很多人的尖锐嘲讽。（被嘲讽）不可能好受，那种态度的关注也不能帮助你减肥。

The fact is that such negative reinforcement creates a real psychological depression, and the very real scientific way that your body deals with this is my craving more carbohydrates. This is all part of the vicious cycle and part of the reason why being overweight, especially in America, is not just a lack of motivation.

事实上，那种消极更加创造出一个实在的心理低潮，而科学的说法是你的身体正在和想要更多的碳水化合物这种想法作斗争。这是个恶性循环和变胖的部分原因而不仅仅是态度问题，尤其在美国。

Slowing Metabolism. As we cut calories, and lose weight, our metabolism slows down, making it more difficult to shed the pounds.

新陈代谢缓慢。当我们试图阻止卡路里减肥的时候，体内的新陈代谢就会变的缓慢。使减掉几公斤变得更难。

McDonald’s Policy. The McDonald’s corporation mission statement is to have a McDonald’s within 4 minutes of every American as well as to have 7% of the population eat there at least once a day. That’s just one of the many fast food franchises.

麦当劳的计谋。麦当劳的企业宗旨是在一天之内至少有7%的美国人，每个人四分钟内至少在那吃了一餐。而它仅仅是很多家快餐店里的一个。

Sedentary Jobs. Life isn’t like the little house on the prairie anymore. We aren’t using massive amounts of energy to hunt and kill, churn butter, and chop wood. We sit in front of our computers and have vehicles transport us to and fro.

一直呆坐的工作。生活再也不像是在大草原上的小房子里一样了。我们不会再花费大堆的精力能量去追捕和残杀，搅拌奶油和劈柴。我们坐在电脑前面，有着高速汽车送我们来和去。

Household Chores. The things we have to do around the house have gotten easier and easier. Just look at the newest washing mashings, dishwashers, computers, remote control devices, and microwave ovens. That’s just an example, look at everything else that’s so easy to do and takes away from our energy expenditure.

    Foods. As I mentioned above, people used to have to hunt for food, or at least cook it. Now you can walk into any grocery store and gorge on high-sugar, high-carb, and empty calorie foods. They’re easier and cheaper to get than fruit.

家务事。我们需要在房子上动的手脚越来越简单。仅仅看看这些最新的洗衣机，洗碗机，电脑，远程控制装置和微波炉吧。这仅仅是个例子，看那些任何如此简单能够带走我们的能量的事情。 做好的食物。就像我上面提到的那样，人们曾经必须打猎来获取食物，或者至少要去做饭。现在你可以任意的走入一家商店然后用高糖高热零卡路里的食物填饱肚子。他们比水果更简单更便宜能得到。

Portion Sizes. Most fast food meals are over 1000 calories. Other restaurants have very large portion sizes. The temptation is there, and they’re not making it easier on us.

分配好的分量。大部分的快餐食物含热量超过1000卡路里。还有其他的餐馆有很大的分配份量。诱惑就在眼前，他们不会让我们好受。

Daily Workouts Not Enough. Even if you run every day on the treadmill you aren’t burning the necessary amount of calories to balance the energy intake of the ‘Standard American Diet’. The rest of the world may laugh, but convenience and fast food are coming their way soon.

每天的锻炼并不够。即使你每天都在跑步机上跑步，你并没有燃烧足够卡路里保持‘美国饮食计划标准’上的吸入卡路里的平衡。其余的人可能会笑，但是方便和快餐也将要进入他们的生活。

Fad Diets- Harmful. Most of the fad diets on the market are helping you do one thing. Lose weight, by getting rid of water and lean muscle mass. That’s how you lose those 5-10 lbs so quickly, but than get them back even quicker.

时尚减肥法——颇具危害性。绝大多数商店里的时尚减肥法会帮助你做一件事。这里的减肥仅仅消耗水和肌肉。那就是你为何很快就减掉5-10磅，但是随后的反弹会更快。

Fat Cells Multiply- Permanently. That’s right, once you’ve gone overweight your fat cells multiplied and grew. When you lose some weight your body wants to maintain homeostasis and the fats cells want to grow again.

 肥肉细胞增值——永久的事情。真的，一旦你超重了，你的肥肉细胞就会增值并且长大，而当你减肥了，你的身体想要维持平衡那么那些细胞会再次想要增值。

Genetic factors. Certain people are just predisposed to have more fat cells in their bodies. That’s how some people can eat whatever they want and ‘appear’ healthy, while other’s become extremely overweight. However, keep in mind that we haven’t experienced evolution in 40,000 years while we keep getting fatter and fatter. Seems like the environment is more to blame.

基因问题。有些人仅仅是注定了身体中有更多的肥肉细胞。那是为什么一些人怎样做到想吃什么都可以并且可以展现的很健康，但是其他人会变得很胖。然而需要记住的是我们已经40000年没有经历过什么进化了然而我们一直正在变得越来越胖。看起来环境是更需要被责备的。

The information provided above shows that it’s not a matter of having a lack of motivation. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, we can stand strong and fight for what we believe in. We can fight for zen, simplicity, and health for all, and here’s how …

以上的信息说明了动力少不是问题。我们周围的环境会给我们很大压力。它们的武器是永久性和训练有素的大量破坏。尽管还并没有全部丢失，我们能够坚强的站着并且为了我们所信仰的战斗。我们可以为了信仰，单纯的减肥目的，和全部人的健康去战斗。这里是怎样去做。

8 Steps To Take Control of Your Weight

控制你的体重的八个要点。

Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

代替水。我们的身体里大概65%-70%都是水，由此可见水并不仅仅是不可缺少，还是容纳液体的仅有可能选择地。事实上，我们的身体有时候会佯装饥饿，而事实上身体正渴求水分进行水合反应，喝一两杯水看看是否解决了你的饥饿吧。

Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

嚼烂你的食物。慢慢的细细的咀嚼我们的食物有许多经常被忽视的好处。它让我们能够休整，并享受我们的饭菜。首先要慢慢的嚼，然后非常重要的是进入一个复杂的消化系统。另外，如果我们慢慢吃，我们会在吃完整顿饭之前就感到饱，这样我们就能剩下没吃完的下顿再说。

Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

每天锻炼。像锻炼这么明显的事情也加进去多么傻，我做了一个“连续30天，起床后第一件事散步30分钟”的尝试。我的记录显示当我遵循这个习惯的时候每天感觉都非常棒。

Publicize your intentions. The same way that Leo publicizes his challenges and book writing goals you can make your own goals public. Start a blog, join a forum, and have other people keep you accountable to help.

公开你的目标。就像leo公开他的挑战并把目标写到书里一样，你也可以公布你自己的目标。开始记录一个博客，参加一个forum论坛，这样其他人也能监督你继续下去。

Create a food schedule. Plan your day so that you’re eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

创建一个食物清单。计划好你的一天，这样你就能每天在同一时刻吃同样的东西。这个清单能够将自己纳入你的全天生活中，并且在消化方面给予帮助。

Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn’t go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don’t hurt yourself!

别吃多。知道你自己的极限，并且在感到饱的时候停止继续吃。我经常面临着想吃完一顿饭使它不浪费的局面，这个使我经常胃疼。下次，装起来以后再吃，别伤害自己！

Choose your snacks wisely. Put down the Doritos? and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

明智地选择你的小吃。别吃多力多滋和芝士泡芙了。吃苹果和小萝卜吧。做出正确的选择，我知道你可以的。

Lifestyle. Remember, it’s not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.

生活方式也很重要。记住，并不是让你弄特殊的食谱，或者是特殊的锻炼项目，真正的秘诀是把你的健康融入生活，并且做出每个选择的时候都考虑到这个健康的生活方式。

Read more from Alex at his blog, AlexShalman.com.

更多信息来自Alex的博客，AlexShalman.com