Gym Guru 减肥为何屡战屡败？

WhyYouAreUnsuccessfulAtLosingWeight?...

Many friends have tried to lose weight or embark on a weight loss program, only to find the process mightily hard. Invariably, these are the people who knowingly or unknowingly work against their goal by doing things they should not be doing.

What are the main reasons why some fail to lose weight?

很多朋友想减肥，制定了一系列减肥计划，却发现这个过程很苦逼。无一例外，这些人有意无意地在减肥过程中做了一些不该做的事情导致减肥失败。
所以减肥屡次尝试，屡次失败的主要原因是什么呢?



Not having a record of what and how much you are eating is the surest way to fail in your weight loss efforts, and this fact is backed by researchers.

研究人员发现，不记录你吃了什么、吃了多少，是最可能导致你减肥失败的原因。

Studies have shown that lifting weights help one to burn more calories. More importantly, it ensures you build and preserve muscle mass.

In one study, researchers classified dieters into 3 groups: cardio and weight training, cardio, and no-exercise. Each group shed 21 pounds, but the first group (that is, the group that did weight training) lost more fat than the participants of the other two groups.

研究表明，重量训练帮助燃烧更多的卡路里。更重要的是，它可以确保你建立并保持肌肉。
在一项研究中，研究人员将节食者分成3组：有氧运动和力量训练，只做有氧运动，没锻炼。每组都减了21磅，但第一组(即重量训练)比其他两组，减去了更多的脂肪。

For weight-loss enthusiasts, protein is the most important nutrient, and for good reasons.

Gram for gram, protein promotes more satiety (feeling of fullness) than carbohydrates. What this means is that when you eat a protein-rich meal, you do not feel hungry for a longer time than had you eaten a carb-rich meal. Increasing your protein intake will likely allow you to eat fewer calories in a day.

So how much protein is recommended for those trying to lose weight?

Experts believe that 30% of our daily calories intake should come from protein. If you are on a 2000-calorie diet, you should eat 150g of protein every day. Calculate your recommended protein intake by multiplying your daily calorie intake by 0.075.

Protein-rich foods include eggs, almonds, chicken breast, cottage cheese, broccoli, milk, lean beef, tuna, and lentils.

对于热衷减肥的朋友来说，有充分的理由认为，蛋白质是最重要的营养物质。
以克来做单位比较，蛋白质比碳水化合物更容易有饱腹感。这意味着,当你吃富含蛋白质的食物时，饱腹的时间，会超过你吃了含有丰富碳水化合物的。所以，增加蛋白质的摄入量可能会让你一天摄入的热量。

对于想减肥的，摄入多少蛋白质是合适的呢?
研究认为，每日卡路里摄入量的30%应该来自蛋白质。假如你摄入2000卡路里的食物，那么你应该每天吃150克的蛋白质。计算你的蛋白摄入量：每天的卡路里摄入量乘以0.075。
富含蛋白质的食物包括鸡蛋、杏仁、鸡胸肉、奶酪、花椰菜、牛奶、瘦牛肉、金枪鱼、扁豆。

Food quantity is important—but so is food quality. Both go hand in hand. Leave out one and you will fail to achieve your desired weight loss result.

Whole foods offer better nutritional value and do not contain added preservatives. As far as possible, try to eat whole foods whenever you can.

吃的食物数量重要，但吃的质量更重要。如果两者不能达到均衡，那么也很难达到预期的减肥效果。
天然食品提供更好的营养价值，并且无添加防腐剂。所以试着多吃天然食品。

Sugar drinks should be completely off your list if you want to eat healthily. They not only contain a lot of calories, they are ‘empty’ calories. Calories consumed through sugared drinks are not registered by the brain in the same way as calories consumed from solid foods.

A person will not feel satiated after consuming a calorie-rich sugar drink, and so your body will not compensate the calories gained from it by eating less in the following meals. As a result, your daily calorie intake increases.

All this is true for soda-based drinks as well as many so-called healthy beverages that have high sugar content. In fact, fruit juice when drank in large amounts also poses the same problem. Instead of drinking fruit juice, eat whole fruits which are much healthier.

如果你想保持真的健康，含糖饮料应该完全从你的列表出剔除。它不仅含有大量的卡路里，而且是“清空”卡路里。含糖饮料摄入不能像固体食物摄入那样，被大脑记录。
饮用含糖饮料，不会使人有饱腹感，因此你的身体后一个人不会感到满足食用富含高糖饮料，你的身体不会认为你摄取了卡路里，而在接下来的饮食中少吃，因此，你每天的卡路里摄入总量会增加。
像碳酸饮料以及许多所谓的健康饮料，其实含糖量都高。而大量的喝果汁也会有摄取糖分过多的问题，所以吃整个水果更健康。

Lack of sleep can lead to a slew of health problems including weight gain. In fact, according to studies, poor sleep is a major risk factor for obesity. Children who sleep poorly have an 89 percent greater risk of becoming obese, and poor sleepers among adults are 55 percent more likely to be obese.

缺乏睡眠会导致一系列健康问题包括体重增加。事实上，研究表明：睡眠不足是导致肥胖的主要危险因素。孩子睡眠不佳，发胖的风险增加89%，成年人睡眠不好，55%的有可能肥胖。

There are three ways you can use water to lose weight.

One, drink 1 to 1.5 liters of water daily for a few weeks every few months. According to a study involving overweight people, those who drank this much quantity of water for a few weeks showed significant reduction in their body fat, waist circumference, BMI, and weight.

Two, drink water 30 minutes before meals. Doing so results in an average reduction of eating as much as 70 calories less per meal.

Three, replace sugary drinks with water. If plain water does not sound exciting, add some lemon to it. Lemons contain a lot of pectin which reduces food cravings.

有三种方法可以用喝水减肥。

1、每天喝1到1.5公升的水，每隔几个月尝试这种方法喝几周。涉及超重的人的一项研究表明，那些喝了这么多水几个星期，显著减少了身体脂肪、腰围、体重指数，和体重。
2、饭前30分钟喝水。这样做的结果，平均每顿饭少吃70卡路里。
3、用水代替含糖饮料。如果白开水很乏味，可以添加一些柠檬。柠檬中含有大量的果胶，可以减少对食物的渴望。

Alcohol and weight loss do not go hand in hand, but this too does not mean that you have to shun alcohol completely if you are on a weight loss mission.

Alcohol in moderate amounts is never an issue. Too much of it however can increase your calorie count substantially, as alcohol itself contains approximately 7 calories per gram!

Also choose spirits, such as vodka, over sugary alcoholic beverages. The latter are packed with calories due to its sugar content.

酒精和减肥虽不能合拍，但这也并不意味着你必须避开酒精。
适量的酒精从来都不是问题。但喝太多却可以增加卡路里，每克酒精本身含有大约7卡路里。
如果选择雪碧等软饮混伏特加，后者由于其糖的含量而增加卡路里。

If your work involves sitting all day, make it a point to get up and stretch a little and if possible, walk a few steps every hour.

According to a study, sitting for hours stalls the production of a fat-inhibiting enzyme known as lipase. By standing and stretching a little every hour, you can increase your metabolism by approximately 13 percent.

如果你的工作需要坐一整天，那么时不时站起来舒展一下筋骨，每小时走几步。
因为一项研究表明，坐几个小时会促使脂肪酶的生产。每隔一小时，站一会儿，伸展一下，可以增加13%的新陈代谢。

Stress is not good for your mental and physical health. It can also lead to weight gain or prevent you from losing weight.

Exercising and eating healthy may not be enough to induce weight loss if you are unable to manage stress in your life properly.

According to several studies, people who are continuously stressed have higher levels of cortisol. Cortisol is also known as the “stress hormone” and actually helps us tackle real stressful situations better. However, chronically high level of cortisol increases hunger as well as cravings for calorie-rich foods, making it more difficult for you to lose weight.

Try meditation or yoga if you are finding it difficult to manage stress in your life.

压力不利于身心健康。也可以导致体重增加或阻碍减肥。
锻炼和健康饮食可能不足以成功减肥，如果你不能正确处理在生活中的压力。
根据一些研究，长时间有压力的人有更高的皮质醇水平。皮质醇也被称为“压力荷尔蒙”,实际上是帮助我们舒缓压力的。然而，长期高水平的皮质醇增加，像渴望高热量的食物一样，让你更难减肥。
如果你发现在生活中很难管理压力，那么可以尝试瑜伽冥想。

In the long term, diets seldom work. In fact, some studies point to the opposite: people who follow a demanding diet program gain more weight than they lose over time.

Eat healthy, but try not to adopt a dieting mindset. Make becoming a healthier, happier person your goal, and let weight loss happen naturally as a side effect of positive dietary and lifestyle changes that have adopted.

从长远来看，注意饮食很少奏效。事实上，一些研究指出正好相反：大部分要求减肥食谱的人，增重的时候多于减重。
吃得健康，但不要采取节食的心态。成为健康，快乐的人为目标，把减肥的成果只当做改变生活方式的一个副作用而已。

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