摘要:只要有机会，就多动动你的身体，别总是坐电梯或坐车，你的身体是用来让你动的。

You take the elevator when you need to go up a few floors, you get on the little motorized walk ramp at the airport, and you park as close to the front door as possible.

At first glance, choosing these little convenient modes of transportation doesn't appear to make much of a difference in your daily life. The fact is, they do. A flight of stairs burns, on average, 15 calories.

起初，这种代步的便捷工具看似对你的日常生活没有多大影响，事实是，它们的影响大着呢。走楼梯的话，平均每层可以消耗15卡路里。

就算只有几级台阶，你也要搭电梯。机场的步行电梯你从来都不会放过。把车停在靠近商场前门的位置，越近越好。

你为什么没瘦下来

If you're taking stairs at work, the mall or in your home on an average day, that could add up to 225 or more extra calories burned. Walk a bit further to get to the front door when you're shopping and you could burn an extra 30. Forgoing the automatic walkway in the airport -- an extra 100! When given the opportunity, use your body, not the elevator or the car. That's what it's made for.

如果你每天都走楼梯上下班、进出商场、在家走动的话，那么你每天就能多消耗至少225卡路里。去逛街时，多走几步路去商场门口也能多消耗30卡路里。在机场不走步行电梯的话，还能多消耗100卡路里!只要有机会，就多动动你的身体，别总是坐电梯或坐车，你的身体是用来让你动的。

相关阅读

Losing weight is painstakingly difficult.

减肥充满艰辛

Everyone wants a quick fix these days. But when it comes to weight loss, there’s no such thing. We’re inundated with companies that peddle pills and potions that promise to help us “Torch fat fast!”

每人都希望几天就能瘦下来，但是开始减肥时，才发现这是不可能的。我们周围充斥着“快速瘦身”的减肥茶、减肥药的广告。

Don’t be naive though.

不要太单纯。

Losing weight takes good old fashioned hard work. Period. There are no shortcuts.

减肥历来就不是件易事，没有捷径可走。

Diets don’t work for most people.

大部分人节食都没效果

50 million people in the United States will go on a diet this year.

今年美国有5千万人节食瘦身。

Guess how many of them will fail to keep the weight off?

猜猜多少人减肥失败?

40 million.

4千万人。

You read that correctly–a full 80 percent of people fail on diets, according t o research from the National Weight Control Registry.

据国家体重检测局调查显示，你看见的都是对的——百分之八十的人节食减肥都以失败告终。

So what’s the solution?

那么怎么办呢?

I call it the “real food diet.” Eat more whole, unprocessed foods that come from nature. And stop using the word “diet”. Losing weight requires alifestyle change, and this means morphing your bad eating habits into good ones permanently.

我称其为 “真正的食物疗法”，多吃未经加工的食物。不要再用“节食”的字眼。减肥需要改变一些生活习惯，将你那些不好的习惯改变为长期的良好的饮食习惯。

Your body’s biological response makes losing weight even more difficult for you.

生理反应会使减肥难度加大

When you lose a lot of weight at once, your body go into self-preservation mode, something it has been biologically programmed to do over years of evolution.

要是你一次性减掉太多，你的身体就会进入自我保护模式。多年形成的一些生理模式也发生了改变。

For example, let’s say you recently lost 80 pounds on Jenny Craig over the course of 6 months. Your body will respond to this rapid weight loss by burning 20 to 25 percent fewer calories during exercise and everyday activities compared to someone who weighs the same as you who didn’t lose weight.

例如，据说吉尼 卡拉格六个多月减掉了80磅。比起那些重量和你一样每天锻炼却没有减重的人，在锻炼时会消耗掉低于20%到25%的热量，你的身体会对这种快速减重产生些反应。

This puts overweight and obese people at a huge disadvantage when trying to maintain weight loss.

当你试着让体重保持稳定下降时，这样的做法对胖子是极坏的。

So how can you overcome this? By making small, gradual changes that allow your body the time it needs to adjust. More on that to come.

那么要怎么克服这些呢?慢慢地，逐渐地让身体有时间去适应这种改变。留更多的时间来适应。

The scale is your ally, not your enemy.

差距是你的盟友，不是你的敌人

Plenty of health experts will tell you to “forget about the scale” and focus on healthy behaviors instead. While I understand the reasons behind this approach, research shows that 75 percent of people who lose weight and keep it off weigh themselves at least once a week and over 33 percent of these weight loss success stories weigh themselves every day. Just some food for thought.

很多的健康专家都告诉你“不要在意这种差距”，反而应当注重培养健康的习惯。我知道这背后的原因，研究显示75%的人为了减肥每周至少禁食一次，有超过33%的人减重成功。侧重于精神食粮。

Your mind works against you too.

你的思维跟你不同步

If you’re overweight or obese, there’s a good chance there is a deep emotional or stressful trigger that drives a lot of your unhealthy behaviors. Many obese people suffer from depression and self esteem issues, or were abused at some point in their past

要是你较肥胖，情绪问题或者是压力太大都很容易养成一些不好的习惯。许多肥胖的人都曾在过去深感沮丧、自卑。

This can lead to deep emotional scars and a head full of negative thoughts about yourself. This is problematic when you want to lose weight. In fact,research proves you’re more likely to stick with a behavior change like weight loss when it’s rooted in positive thinking.

这些都会引发情感问题，思想变得消极。你想减肥的时候，这些都是问题。实际上有研究证实当我们处于思想积极的时期，我们更容易坚持改变我们的一些不良行为。

Working with an experienced health care provider can help you turn these mental roadblocks into motivation to lose weight and keep it off.

和那些有丰富经验的健康人士交流能帮你将生理上的绊脚石转变为减肥、禁食的奠基石。

You make excuses for the reasons you gained weight in the first place.

首先，你会为增重所找的种种借口后悔。

Listen, I know certain people have thyroid conditions … or genetics working against them … or a traumatic childhood experience that leads to major self esteem issues. But here’s the deal: the main reason you gain a lot of weight is because you ate too much and didn’t exercise enough.

听着，我知道有的人会因甲状腺不好、遗传性肥胖、童年的受伤经历等等觉得自卑。但是事实是：肥胖是因为你吃太多，锻炼太少。

Don’t make excuses. Don’t dwell on the circumstances that were beyond your control.

不要找借口了，不要纠结于你不能控制的外部因素。

If you want to lose weight and keep it off, accept responsibility for your actions, and think about what you will do different starting now.

要是你想减肥，想保持体重，那么就以行动开始，想想你怎么做才会有所改变。

You will need to drastically change your habits to maintain weight loss in the long run

减肥是需要你彻底改变你的一些坏习惯

Research from the National Weight Control Registry shows that these are the habits that are common among people who have lost large amounts of weight and kept it off:

根据国家体重检测局的研究显示以下的这些是大部分人摆脱肥胖困扰并保持体重的一些较好的方式：

78 percent of people eat breakfast every day.

78%的人每天都吃早饭

62 percent of people watch less than 10 hours of TV per week.

62%的人每周看电视的时间低于10个小时

90 percent of people exercise, on average, about 1 hour per day.

90%的人平均每天锻炼1小时

If there’s one thing I want you to take away from this article it’s this: your habits will largely determine your long-term weight loss success.

如果有一件事是我希望你们从这篇文章里摒弃的就是：你的习惯会很大程度上的决定你长期减肥计划是否会成功

And to form a habit, I recommend this simple approach:

养成一些习惯，这些简单的方法推荐给你：

Pick one specific habit you want to change. For example, “stop drinking soda.”

挑一个你想要纠正的习惯。比如，“不再喝苏打水”

Start with just one tiny step. Order a small soda instead of a medium or replace one soda with a water this week. That’s it.

慢慢做起。本周用一点点的苏打水而不是一瓶，或者用一杯水来取代一杯苏打水。就是这样。

Focus on the journey. Commit to the process, not the goal. Take small, daily steps and you will transform any bad habit.

关注旅行。享受这个过程，而不是注重这个结果。一点点，一天天的做些改变，最终你会改掉这些坏习惯的。

Track your progress. Write down the steps you take every day. It’ll take you 30 seconds. The rewards will be worth it.

记下你的进步。写下你每一天的点点滴滴。这只会占用你半分钟，但是回报却是丰厚的。

Losing weight is a marathon, not a sprint. So take it slow. Focus on one habit at a time. And above all, believe in yourself and your ability to take control of your health and your future.

减肥是场马拉松比赛，不是全速短跑，因此慢慢来。每次只关注一个坏习惯。最后，相信你自己，相信你有能力管理好自己的健康，有能力决定自己的未来。