自贡豪斯登堡:无法瘦下来的六个原因

     你是否发现无论你做了多少事情，你的体重依然没有下降？原因是，你没有做对事情。美国人对于如何有效的减肥更加困惑，而且，很多人非常惊奇的发现他们每天都做一些看起来无关紧要的小事居然会严重影响减肥效果，你对其中的任何行为感到过懊悔吗？

You Rely on Convenient Transportation

你依赖于非常方便的交通工具

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. 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 (bye bye little piece of candy that you snuck in during your work day). Forgoing the automatic walkway in the airport -- an extra 100! Now consider how many foods you have "just a nibble" on every day; a chocolate from your co-workers candy bowl, a handful of chips while making dinner, etc. These could all be wiped clean from the daily calorie slate if you just moved more! When given the opportunity, use your body, not the elevator or the car. That's what it's made for. 

    当你需要到几层楼之上时，你乘坐电梯，在机场里，你只需在自动扶梯上走几步路，你把车停在离门口尽可能近的地方，乍一看，选择这些带来少许方便的交通工具不会给我们的日常生活带来什么变化，但事实上，一节楼梯平均可以燃烧15卡路里脂肪，假如你每天上下班都走楼梯，或者回家也走楼梯，那么平均每天你都可以多燃烧掉225卡路里脂肪，当你去商场购物的时候，尽量多走几步路从前门进入，那么你又可以多燃烧30卡路里（向你工作时偷偷嚼着的糖果说再见）；打消机场有电动扶梯的念头吧，这样又可以多燃烧100卡路里！现在你想想每天你吃了多少食物吧，从你同事那里的一块巧克力，晚饭时的一把土豆片等等，只要你稍微活动一下，这些食物产生的脂肪都可以被消耗掉！一旦你有机会，最好身体力行，而不是电梯或汽车，这些就是事实真相！

You Love Your Diet Cola

你非常喜欢喝无糖可乐

No calories mean no weight gain, right? This is the popular line of reasoning for many diet soda drinkers. Unfortunately, current research indicates a possible link between artificial sweetener consumption and weight gain. A study in the journal Diabetes Care found that daily consumption of diet soda was associated with a 36 percent greater relative risk of developing metabolic syndrome and a 67 percent greater relative risk of developing Type 2 diabetes compared with non-consumption. Another study in the American Journal of Clinical Nutrition found that, in one group of study participants, consumption of artificially sweetened beverages was associated with Type 2 diabetes. The findings are mimicked in rat studies as well. A study in the journal Behavioral Neuroscience found that consumption of products containing artificial sweeteners led to weight gain due to changes in the rat's normal physiological processes of sweets. In addition to this, the presence of constant artificial sweeteners in the diet means you're never really letting your taste buds get a break from the sweet taste you love. The more you drink diet soda, the longer you'll remain trapped in the sugar cycle and continue to crave. 

    不含热量的食物就意味着不会增加体重吗？这是很多喝无糖饮料者的理由，不幸的是，目前有研究表明，体重增加和人造甜味剂产品之间很有可能存在必然的联系。糖尿病关怀杂志上的一项研究发现，相比于没有饮用无糖饮料的人，天天饮用无糖饮料的人会有百分之36的较大可能性产生代谢综合症和百分之67的较大可能性产生2型糖尿病。这项调查结果和在老鼠身上的实验结果一致。杂志上关于行为神经学一项研究发现只要含有人工甜味剂的产品都可以导致体重增加，除此之外，人工甜味剂的存在意味着在你的日常饮食中，你喜欢的甜味从来没有让你的味蕾休息过，你饮用的无糖饮料越多，那么你获取的糖分就在你体内循环的时间越久。

You're Off in Outer Space

你无法抵制美食的诱惑

Eating is awesome. The feel, smell and satisfaction of food are one of the main pleasures of life. You may miss these food advantages though if you're like most Americans and spend your meals and snacks in front of a TV, computer screen or newspaper. If this sounds like you, you're probably taking in way more calories than you think. A 2010 study in the Journal of Clinical Nutrition found that adding stimuli during mealtime increased not only the amount of food an individual consumed at that particular meal, but also increased calorie consumption later in the day as well. Further, a 2004 study in the American Journal of Lifestyle Medicine found an association between television viewing and obesity and metabolic syndrome. Enjoy your food and the company of friends and family; it will help you lose weight as well as manage the weight you've already lost.

     吃是一件很享受的事情，感觉，嗅觉和食物的满足感都可以给你带来很大的愉悦感。假如你像美国人一样在电视前，电脑屏幕前和看报纸时吃饭和吃零食，这些食物将会失去它本身特有的优势。2010年的一项关于临床营养学的研究发现在吃饭时增加刺激物不仅仅是增加食物量，而且会导致热量消耗减慢。另外，2004年的一项关于生活方式医学的研究发现看电视和肥胖以及代谢综合征之间有着必然的联系。和你的假如或朋友一起享用食物吧，这样会帮助你减肥和保持你减肥后的身材的。

Your Friends Don't Support You

你的朋友不帮助你

Have you ever had a friend who knows you're trying to lose weight and eat healthy, but still tempts you with "it won't kill you to have a few bites of (insert tempting high sugar, fat and calorie food here)." Support is crucial when it comes to successful weight loss and maintenance, and having a toxic person close to you can really throw you off. What you really need is a supportive buddy who you can lean on in good times and bad; someone who will keep you on track and compliment you when you lose weight. A 2005 study in the Journal of Consulting and Clinical Psychology found that individuals were most successful with weight loss when they "buddied" up with like-minded people with the same healthy goals as they had. 

     那么你的朋友是否知道你正在减肥和想吃健康食物呢，他们会一直诱惑你说“只是被轻轻咬几下你不会死的”（这里指含糖分，脂肪，卡路里的食物）。朋友的帮助对减肥成功和保持身材起到非常重要的作用。什么是你真正可以获取帮助的朋友，就是无论是好事还是坏事你都可以依赖的朋友。有些人可以在你减肥时帮你走上正轨并一直鼓励你。2005年的一项关于咨询和临床心理学研究发现，减肥最成功的人是身边有一些志同道合并有着共同健康目标的人。

You "Diet" During The Week -- But Go Hog Wild On The Weekends

你节食一周，但是又在周末暴饮暴食

So many of my patients come to me with the same complaint: "How come I'm not losing weight? I barely eat anything!" At the most basic level, weight loss is a matter of numbers; consume fewer calories than you expend and you'll lose weight. However, in this case, too much of a good thing can actually sabotage your weight loss effort. The daily functions of keeping you alive require calories for fuel (and I'm talking about the basics -- breathing, beating heart, etc.) and when you don't provide your body enough energy, it slows down. It's very much like filling up your car with gas. With a full tank, you can go for miles at any chosen speed. When the gas tank is nearing empty, there is the need to drive slower to conserve gas consumption until the tank is filled again. 

   我的很多病人都来找我抱怨“我的体重为什么没有下降？我几乎没有吃任何东西！”当你消耗少量的热量都可以减肥，不管怎样，在这种情况下，很多好事情事实上都可以妨碍你的减肥效果，日常功能是保持你身体基本需要的热量，当你身体没有足够的能量时，它就会减慢。这就像给你的汽车加油，油箱加满时，你可以选择任何速度前进数英里，当你的油箱快没油了，你就得尽可能慢行来使你的车坚持到再次加油的时候。

Our metabolism works in much the same way. When we feed our body the proper fuel, we have endless energy. As the intake of calories drops to very low levels, our body moves into starvation mode. This starvation mode triggers a lower metabolism as the body becomes super efficient at using what little energy or fuel it receives. Fewer calories are burned and weight loss comes to a stop. A recent study in the American Journal of Physiology described an "energy gap" to explain the difference between appetite and expenditure requirements. Researchers found that energy requirements after weight loss decreased, meaning you needed fewer calories to maintain your current weight loss. As you ate less, the cycle continued and, over time, biology would take over and your ability to continue to lose weight diminished. If, on top of that, you choose to give yourself a "pass" on the weekends for all your hard work starving yourself during the week, expect not only difficulty with weight loss; you may actually experience weight gain. Slow metabolism plus a Saturday/Sunday food and drink fest ... you do the math.

    我们的新陈代谢工作大多都相同，当我们供给身体适当的热量，我们就有无尽的能量。如果我们只摄入非常少量的热量，那么我们的身体就会进入饥饿状态，这种饥饿状态就会引起新陈代谢缓慢因为身体就会变得极大限度得消耗它获取的仅有的热量。没有热量消耗，体重就不会下降，美国的生理性期刊的最近一项研究表明，“能量空白”来解释嗜好和支出需要之间的不太。研究者发现，减肥后能量需求会降低，意味着你现在只需要少量的卡路里来保持你现在的减肥成果，因为你吃的越少，循环继续，身体机能会减弱减肥，假使，你选择放弃一周节食的努力而在周末放纵自己，那么你的体重一定会增加。缓慢的新陈代谢加上周末的暴饮暴食，你计算一下会是什么结果。

You're Getting Fewer Than 5 Hours A Night

你的睡眠时间少于5小时

Sleep is great for your brain, your skin, and, as it turns out, your weight as well. An abundant amount of research indicates that a lack of sleep alters the digestive hormones that are responsible for hunger and fullness. A lack of sleep may mean a loss of control of your portions the next day and an increased craving for sweets, fat and carbohydrates. Shoot for eight hours of sleep each night and you're more likely to achieve great skin, great productivity at work and home and a great weight!

      睡眠对于你的大脑，皮肤还有你的体重来说都是非常有益的，很多研究都表明缺乏睡眠会改变负责饥饿和饱足的消化激素，缺乏睡眠会导致你第二天的分配时刻和更加想吃甜的，含脂肪的和其它糖类食品。每天保证有8小时的睡眠，你会拥有很棒的皮肤，很高的工作效率，当然了还有完美的身材哦！