【龙腾网】QA问答：关于减肥，每个人应该知道什么？

正文翻译

What should everyone know about weight loss?

关于减肥，每个人应该知道什么？

评论翻译

Naba Raj Bastola
It is very easy to fit and fine if you know how to do it and here are the few points of my experiences.
First of all, we have to feel that we are not overweight and if you feel overweight of course you are pressuring your mind and torturing your body.
Our body is more intelligent than what we think from our mind but if we listen to our body and eat accordingly our body wants, then we are fit and fine.
Never do dieting, and fasting, if you do that your body gets angry with you and can’t follow your rules.
Never ever, try to rule over your body as your body needs freedom too.
Avoid all spicy, oily and fry foods if possible (but eat seldom), better to eat boil food with enough nutrients not only that drink water in the balance way. I meant to say that drink water in every hour if you can but very little (don’t drink too much water at once even you are too thirsty).

如果你知道如何去做，就会非常容易适应并且很有效果，以下是我的一些经验。
首先，我们必须意识到我们并不是超重的，如果你觉得超重，你只是在给你的思想施加压力，在折磨你的身体。
我们的身体比我们想象的更聪明，如果我们听从自己的身体，吃我们身体想要的东西，那么我们将是健康的。
永远不要节食和禁食，如果你这样做，你的身体会对你生气，也不能遵守你的规则。
永远不要试图控制你的身体，因为你的身体也需要自由。
尽量避免辛辣、油腻和油炸的食物（但要少吃），最好吃有足够营养的煮熟食物，而且要喝水保持平衡。我的意思是，如果可以的话，每小时都要喝水，但要少喝（不要一次喝太多水，即使你太渴了）。

Always smile and think positive.
At least, do exercise like running, hiking, cycling, swimming, yoga, dancing or anything of aerobic sort of exercises ( if you don’t know exercise, learn from cat).
Always stretch your body after you get up in the morning, drink a glass of water, look yourself into the mirror and smile.
Don't avoid anything, just respect every kinda foods as your body request to you but don’t let your body to be addicted.
Try not to take medicine for small cough, fever or pains (don’t be panic and run to the doctor) use mostly fruits if possible.
Don’t eat same food again and again if you can and afford.
Release your stress through travelling or visiting nature or romantic with your partner.
Build your body according to the nature of your surroundings, and avoid being artificial.

保持微笑，积极思考。
至少，要做一些运动，比如跑步、徒步旅行、骑自行车、游泳、瑜伽、跳舞或任何有氧运动（如果你不知道运动，可以向猫学习）。
每天早上起床后伸展一下身体，喝一杯水，对着镜子微笑。
不要回避任何事情，只要尊重你身体对任何食物的要求，但不要让你的身体上瘾。
如果有轻微咳嗽、发烧或疼痛，尽量不要吃药（不要惊慌并跑去看医生），如果可能的话，多吃水果。
如果你能负担得起，不要反复吃同样的食物。
通过旅行、参观大自然或与你的伴侣浪漫的方式来释放你的压力。
根据周围环境的性质来塑造你的身体，不要做作。

Never do heavy exercise like body building to impress your opposite partners, be satisfied with your looks and stricture as we know that best body is the flexibility (compare the cats family with buffaloes, cows, elephants and others).
There are 100 more answers read all of them and follow the points accordingly you want. Above all freedom and our own action can bring happiness. Be yourself because you are the master of your body, its up to you how to be a good master to your student.

永远不要为了给对方留下深刻印象而做像健身这样的大运动量的运动，要对自己的外表和身材感到满意，因为我们都知道，最好的身材就是柔韧性（将猫科动物与水牛、奶牛、大象和其他动物相比）。
还有100多个答案，请阅读所有答案，并遵循你想要的相应要点。最重要的是，自由和我们自己的行动可以给我们带来幸福。做你自己，因为你是你身体的主人，如何成为你身体的好主人由你决定。

Ralph Kindermann
Today my doctor told me that he was proud of me. It's the first time I can remember anyone ever saying that to me.
Hello everyone.
I started seeing my doctor in February when I was 530 pounds I had already lost 75 pounds at this point but I'm not sure if he really believed me when I told him. He asked me what my health goals were and I told him "I want to lose 100 pounds before I turn 29 in October. He told me "well, that's a lot of weight" and never said much else about it.
Today I went in and got weighed at 398 pounds. I beat my goal by 32 pounds and 2 months. When he looked at my chart he said "wow, you did it! I'm really proud of you, keep it up!"
I honestly teared up as soon as he walked out of the room, because this was the first time I can remember of anyone ever telling me they were proud of me.
It's been a struggle and I'm still fighting the 600 pound person inside of me, but it's worth it and I feel for the first time in my life that I have some control.

今天我的医生告诉我，他为我感到骄傲。这是我第一次记得有人这么对我说。
大家好
我从2月份开始看医生，那时我体重530磅，已经减了75磅，但我不确定他是否真的相信我的话。他问我的健康目标是什么，我告诉他“我想在10月29日之前减掉100磅。” 他告诉我“嗯，那太重了”，并没有说太多其他的。
今天我的体重是398磅。我比我的目标多了32磅。当他看我时，他说:“哇，你做到了！我真为你感到骄傲，坚持下去！”
当他走出房间的时候，我真的哭了，因为这是我记得第一次有人告诉我他们为我感到骄傲。
这是一场斗争，我在和我体内600磅重的人抗争，但这是值得的，我人生中第一次感到自己有了一些控制力。

How I've lost the 200+ pounds in less than a year, about 0.66 pounds a day:
I started at just counting calories and limiting myself to under 3800 calories per day. I lost a pound a day for a month. I weighed myself every day and if the scale stopped moving, I lowered my calories a bit until they did, and the scale would start moving again. I was down to 3000 calories per day after a month and I was still losing a pound a day. Then I went to about 2500, and eventually now I'm at about 1800-2200 per day.
I started intermittent fasting about a month and a half ago. I eat during an 6 to 8 hour window and fast the rest of the day. This has gotten me out of my last plateau and I really like how it makes me feel during the day.
I eat a huge salad every single day, and I mean huge. I use an 8 quart mixing bowl for my salad bowl. I usually eat 2 or 3 heads of lettuce a day, or spinach. Greens are my friend. I am definitely a volume eater. I also eat a ton of beans. Legumes are my main protein source. The more beans I eat, the more weight I seem to lose.

我是如何在不到一年的时间里减掉200多磅，每天减掉0.66磅的：
我开始只计算卡路里，把自己限制在每天3800卡路里以下。我一个月来每天瘦一磅。我每天都称体重，如果体重秤停止移动，我就会降低卡路里，直到他们停止移动，然后体重秤又会开始移动。一个月后，我每天只摄入3000卡路里的热量，而且我仍然每天减一磅。然后减少到每天2500左右，最终达到每天1800-2200左右。
我大约一个半月前开始间歇性禁食。我在6到8个小时的时间内进食，剩下的时间我都在禁食。这让我摆脱了过去的瓶颈期，我真的很喜欢白天的感觉。
我每天都要吃一大盘沙拉，真的是一大盘。我用一个8夸脱的搅拌碗来做沙拉。我通常每天吃2到3棵莴苣或菠菜。绿色是我的朋友。我绝对是个食量大的人。我也吃很多豆子。豆类是我主要的蛋白质来源。我吃的豆子越多，我的体重似乎减得越多。
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I eat lots of fruits. Pretty much any and all kinds of fruits. I don't limit myself on any fruits or vegetables, except avocados. I keep those to 1 per day, max.
I have a smoothie every evening, usually with about a quarter pound of kale, some ice, a banana, and some almond milk and a table spoon of flax seeds and two packets of stevia. Its under 300 calories and it makes about 2 quarts. I think it's delicious too. It keeps me full all night and I'm not really hungry until about 4 to 5 hours after waking up the next morning.
The real way I lost this weight was by being honest with myself and finding a reason, a "why" to live. Neitzche said "He who has a why to live can bear almost any how" and this has rung true for me. I've known how to lose weight for years. You consume less calories than you expend. It's basic physics. But it wasn't until I had a good enough why to live that I actually changed my life.
It was almost a year ago. I was sitting in an abandoned shed, homeless, nothing to live for, no one that loved me, no friends, nothing. I decided that I was going to kill myself. I was a burden on society and I was worthless. When I decided to kill myself, something changed. I though "well, if I'm already dead, maybe I should just try as hard as I can to change this if I'm just going to die anyways". When I think back to that day now, my thought process doesn't make that much sense to me now, but I was in a bad place.

我吃很多水果。几乎所有种类的水果。我不限制自己吃任何水果或蔬菜，除了牛油果。我每天最多吃一个。
我每天晚上都会喝一杯冰沙，里面通常有四分之一磅的羽衣甘蓝、一些冰、一根香蕉、一些杏仁奶、一汤匙亚麻籽和两包甜叶菊。它的热量低于300卡路里，大约2夸脱。我认为它也很好吃。它让我整晚都很饱，直到第二天早上醒来4到5个小时后我才会觉得饿。
我减肥的真正方法是对自己诚实，找到一个理由，一个活下去的“为什么”。尼采说过:“一个人如果知道自己为什么而活，他几乎可以忍受任何一种生活方式。”这句话对我来说也很正确。我知道怎么减肥很多年了。你消耗的热量比吸收的要少。这是基础物理学。但直到我有了足够好的生活理由，我才真正改变了我的生活。
那是一年前的事了。我坐在一个废弃的小屋里，无家可归，没有生活的目的，没有爱我的人，没有朋友，什么都没有。我决定自杀。我成了社会的负担，一无是处。当我决定自杀时，事情发生了变化。我想，好吧，如果我已经死了，也许我应该尽我所能去改变这一切，如果我还是要死的话。当我现在回想起那一天，我的思维过程对现在的我来说没有多大意义，但我当时处境很糟糕。

But in a way, I did die that night. The victim in me died. The person that made excuses died. The person that never gave a shit about anything, and just blamed his troubles on everything around him died. I had to completely transform who I was, the way I carried myself, everything. All of this took time and I didn't change overnight, but what I did do was make that decision to change.
The absolute biggest thing was that mindset change. I journal a lot about my weight loss and my life. Writing helps me think, and it lets me see in writing some times the faulty logic that I'm running through my head. This is absolutely critical for me. When I started my weight loss journey, I wrote about how I got to this weight, and why I weigh 600 pounds, and then I wrote about where I want to be in 5 years.
If you want to transform your life, you need a good enough "why". A reason that keeps you going in the hardest times when you're tapped out of motivation and will power. You need to have something to run towards, and something to run away from.

但某种程度上，我那晚确实死了。我心中的受害者死了。找借口的人死了。那个什么都不在乎，只把自己的麻烦归咎于周围一切的人死了。我必须彻底改变我自己，改变我对待自己的方式，所有的一切。所有这些都需要时间，我也没有在一夜之间改变，但我确实做出了改变的决定。
最重要的是心态的改变。我记录了很多关于我的减肥和我的生活。写作帮助我思考，有时它让我在写作时看到我脑海中闪现的错误逻辑。
这对我来说非常重要。当我开始我的减肥之旅时，我写了我是如何达到这个体重的，为什么我体重是600磅，然后我写了我5年后想达到的目标。
如果你想改变你的生活，你需要一个足够好的理由。当你在最困难的时候失去了动力和意志力，这个理由能让你继续前进。你需要有追求的东西，也需要有可以逃离的东西。

For me, I want a family. I want to be a dad. What is what I'm running towards. I want to have someone that loves me as much as I love them. I have daydreams of playing with my kids, and teaching them things my father never taught me.
And what I'm running from is being a bed ridden 30 something, dying alone in an apartment with no one to even check on me until they smell the death in the hallways. And then no one left to mourn me. No funeral, nothing. Just a dead fat guy that probably took a crane and a few dozen firefighters to remove the body.
Every time I feel weak, or depressed, or unmotivated or feel like quitting, I revisit my journal and it reminds me why I'm fighting this war on my own obesity. And it doesn't matter if i lose a few battles as long as i get back up and keep fighting. This has been the most powerful tool for me and really is the only reason I'm still going today. I highly recommend you start journaling I'd you're not already.
Anyways.. I just wanted to share with you guys.
Thanks for listening to me ramble!

对我来说，我想要一个家庭。我想当爸爸。这就是我的目标。我想要一个像我爱他们一样爱我的人。我做着白日梦，想和我的孩子们一起玩耍，教他们一些我父亲从未教过我的东西。
而我要逃避的是成为一个在床上躺着的三十多岁的人，孤独地在公寓里死去甚至没有人来检查我直到他们在走廊里闻到死亡的味道。然后就没人来哀悼我了。没有葬礼，什么都没有。只是个死胖子，可能用了起重机和几十个消防员才把尸体移走。
每当我感到虚弱、沮丧、没有动力或想要放弃的时候，我都会重读我的日记，它会提醒我为什么我要和自己的肥胖作斗争。即使我输了几场战斗也没关系，只要我能重新站起来，就继续战斗。这对我来说是最强大的工具，也是我今天仍然坚持下去的唯一原因。我强烈建议你现在就开始写日记。
不管怎样. .我只是想和你们分享。
谢谢你听我漫谈！