TED演講【為什么節(jié)食經常不起作用】20151208【內含中英文對照演講稿】

1、Three and a half years ago, I made one of the best decisions of my life. As my New Year's resolution, I gave up dieting, stopped worrying about my weight, and learned to eat mindfully. Now I eat whenever I'm hungry, and I've lost 10 pounds.三年半前 我做了人生中最棒的一個決定 作為新年的新決心 我放棄了節(jié)食，停止了對自己體重的憂慮 我

2、開始謹慎地對待進食 現(xiàn)在，只要我餓了我就吃 我甚至還減了 10 磅 （約為4.55 公斤）This was me at age 13, when I started my first diet. I look at that picture now, and I think, you did not need a diet, you needed a fashion consult. (Laughter) But I thought I needed to lose weight, and when I gained it back, of course I blamed myself. An

3、d for the next three decades, I was on and off various diets. No matter what I tried, the weight I'd lost always came back. I'm sure many of you know the feeling.這是我 13 歲時候的樣子 那是我開始第一次節(jié)食 現(xiàn)在我看著這張照片，我想 我需要的不是節(jié)食 而是一名時尚顧問 （笑聲）但當時我認為自己需要減肥 當我體重反彈回來的時候 我感到自責 在接下來的三十年里 我開始又結束了各式各樣的節(jié)食 無論我采取怎樣的努力我減去的

4、體重總會反彈回來 我確信你們中的很多人能體會到這感覺As a neuroscientist, I wondered, why is this so hard? Obviously, how much you weigh depends on how much you eat and how much energy you burn. What most people don't realize is that hunger and energy use are controlled by the brain, mostly without your awareness. Your br

5、ain does a lot of its work behind the scenes, and that is a good thing, because your conscious mind - how do we put this politely? - it's easily distracted. It's good that you don't have to remember to breathe when you get caught up in a movie. You don't forget how to walk because yo

6、u're thinking about what to have for dinner.作為一名神經科學家 我很疑惑，為什么這如此困難？ 很顯然，你的重量決定于 你吃了多少和你消耗了多少能量 但絕大部分人沒有意識到的是 饑餓和消耗 是由大腦掌控的 大多數(shù)情況下你甚至不會意識到 你的大腦在后臺做了很多事 這很好 因為你的意識 讓我想個更有禮貌的說法- 很容易被分散 當你專注于電影的時候 你不需要記得呼吸 亦可自由暢快地呼吸 你不會因為思考晚餐吃什么 而忘記如何行走Your brain also has its own sense of what you should weigh, no

7、matter what you consciously believe. This is called your set point, but that's a misleading term, because it's actually a range of about 10 or 15 pounds. You can use lifestyle choices to move your weight up and down within that range, but it's much, much harder to stay outside of it. The

8、 hypothalamus, the part of the brain that regulates body weight, there are more than a dozen chemical signals in the brain that tell your body to gain weight, more than another dozen that tell your body to lose it, and the system works like a thermostat, responding to signals from the body by adjust

9、ing hunger, activity and metabolism, to keepyour weight stable as conditions change. That's what a thermostat does, right? It keeps the temperature in your house the same as the weather changes outside. Now you can try to change the temperature in your house by opening a window in the winter, bu

10、t that's not going to change the setting on the thermostat, which will respond by kicking on the furnace to warm the place back up. Your brain works exactly the same way, responding to weight loss by using powerful tools to push your body back to what it considers normal. If you lose a lot of we

11、ight, your brain reacts as if you were starving, and whether you started out fat or thin, your brain's response is exactly the same. We would love to think that your brain could tell whether you need to lose weight or not, but it can't. If you do lose a lot of weight, you become hungry, and

12、your muscles burn less energy. Dr. Rudy Leibel of Columbia University has found that people who have lost 10 percent of their body weight burn 250 to 400 calories less because their metabolism is suppressed. That's a lot of food. This means that a successful dieter must eat this much less foreve

13、r than someone of the same weight who has always been thin.你的大腦對于你的體重 有著自己的一套想法 無論你有意識地在想些什么 這被叫做你的設定值 但那是個誤導人的術語 因為事實上它是一個范圍 大約在10 到15 磅內浮動 你可以通過選擇生活方式來改變你的體重 在這個范圍內上下浮動 但是如果要超出這個范圍 將是非常非常困難的 大腦的一個部分叫下丘腦 它調節(jié)著你的體重 你的大腦有十多種化學信號會告訴你的身體去增加體重 還有另外十多種信號會告訴你的身體去減重，這系統(tǒng)的工作原理就像恒溫器 對身體接收到的信號做出反應 通過調節(jié)饑餓感，活動，新陳

14、代謝 根據(jù)條件的變化，維持你的體重 這就是恒溫器的作用，對吧？ 恒溫器會根據(jù)房屋外部天氣的變化不斷調節(jié) 從而保持室內的溫度恒定 現(xiàn)在你可以通過在冬季打開一扇窗 來調節(jié)室內的溫度但這個動作并不會改變恒溫器的設置 恒溫器對此的反應是打開火爐 把屋內的溫度調節(jié)回溫暖的狀態(tài) 你的大腦就是這樣工作的 當你體重減輕的時候 它會用有效地工具讓你的體重回歸 回歸到它認為正常的狀態(tài) 如果你減重過多 你大腦的反應就是你快餓死了 無論你最初是胖還是瘦 大腦的反應都是一模一樣的 我們非常希望我們的大腦可以 感知我們是否需要減重 但它不能 如果你真的減去了很多體重 你會感到很餓 你的肌肉會消耗更少的能量哥倫比亞大學的魯

15、迪利貝爾博士 發(fā)現(xiàn)那些 減去體重 10%的人們 消耗的熱量比未減重之前少 250 到 400 卡路里 因為他們的新陳代謝被抑制了 這些（熱量）等于相當多的食物中所含的熱量 這意味著一個成功的節(jié)食者 必須比和他相同體重的人 少吃這么多食物 因為這個人一直都這么瘦From an evolutionary perspective, your body's resistance to weight loss makes sense. When food was scarce, our ancestors' survival depended on conserving energy,

16、and regaining the weight when food was available would have protected them against the next shortage. Over the course of human history, starvation has been a much bigger problem than overeating. This may explain a very sad fact: Set points can go up, but they rarely go down. Now, if your mother ever

17、 mentioned that life is not fair, this is the kind of thing she was talking about. (Laughter) Successful dieting doesn't lower your set point. Even after you've kept the weight off for as long as seven years, your brain keeps trying to make you gain it back. If that weight loss had been due

18、to a longfamine, that would be a sensible response. In our modern world of drive-thru burgers, it's not working out so well for many of us. That difference between our ancestral past and our abundant present is the reason that Dr. Yoni Freedhoff of the University of Ottawa would like to take som

19、e of his patients back to a time when food was less available, and it's also the reason that changing the food environment is really going to be the most effective solution to obesity.從進化的角度上講 人的身體對于減重的抵制情有可原 當食物匱乏時，我們的祖先 依靠身體中儲存的能量生存 當食物充足時增加體重 將會確保他們在下一次 食物短缺的情況下能夠生存下來 在人類歷史進程中 饑餓一直是比吃撐 更大的問題

20、這說明了一個非?？杀氖聦?設定值可以增加 但幾乎不會減少 現(xiàn)在如果你媽媽跟你說 生活很不公平 這就是她所說的情形 （笑聲） 節(jié)食成功并不會降低設定值 即便是你已經減輕體重 長達七年之久 你的大腦一直會讓你把減掉的體重增回來 如果減重是由長時間饑餓造成的 這是合情合理的反應 在充斥著得來速漢堡的現(xiàn)代世界 這種反應并不適用于大多數(shù)人 過去我們祖先的生活和現(xiàn)代人富足的生活的差異 是渥太華大學的 約尼 弗雷德霍夫 博士 想讓他的一些病人回到 食物不充足年代的原因 這也是為什么 改變飲食環(huán)境 將成為解決肥胖問題 最有效的方法Sadly, a temporary weight gain can beco

21、me permanent. If you stay at a high weight for too long, probably a matter of years for most of us, your brain may decide that that's the new normal.不幸的是，短暫的增重 可變?yōu)橛谰玫脑鲋?如果你長時間處于超重狀態(tài) 對于我們大多數(shù)人來說可能是若干年 你的大腦就會覺得這是新的正常狀態(tài)Psychologists classify eaters into two groups, those who rely on their hunger and

22、 those who try to control their eating through willpower, like most dieters. Let's call them intuitive eaters and controlled eaters. The interesting thing is that intuitive eaters are less likely to be overweight, and they spend less time thinking about food. Controlled eaters are more vulnerabl

23、e to overeating in response to advertising, super-sizing, and the all-you-can-eat buffet. And a small indulgence, like eating one scoop of ice cream, is more likely to lead to a food binge in controlled eaters. Children are especially vulnerable to this cycle of dieting and then binging. Several lon

24、g-term studies have shown that girls who diet in their early teenage years are three times more likely to become overweight five years later, even if they started at a normal weight, and all of these studies found that the same factors that predicted weight gain also predicted the development of eat

25、ing disorders. The other factor, by the way, those of you who are parents, was being teased by family members about their weight. So don't do that. (Laughter)心理學家把“吃貨”分成兩類 一類人靠本能的饑餓反應去吃 另一類人則是用意志去控制飲食 就像大多數(shù)節(jié)食者一樣 我們稱他們?yōu)楸灸苄褪持妥钥匦褪痴?有趣的是本型能食者很少會超重 并且他們會花較少的時間思考吃什么東西 自控型食者則更容易受到 廣告，超大分量和自助餐的影響 而造成飲食

26、過量 一個小小的放縱 比如一勺冰激凌 更有可能在自控型食者中 導致暴飲暴食的結果 在這種節(jié)食和暴飲暴食的循環(huán)下 孩子們特別容易受到傷害 一些長期研究表明 在青少年初期節(jié)食的女孩 在五年之后超重的可能性 是未節(jié)食者的三倍 即便她們一開始體重正常 所有這些研究發(fā)現(xiàn) 預示體重增加 的因素 也預示著飲食失調的產生 順便說一下 請家長們注意了 另外一個因素 是“因體重而被家庭成員取笑” 所以別那樣做 （笑聲）I left almost all my graphs at home, but I couldn't resist throwing in just this one, because I

27、'm a geek, and that's how I roll. (Laughter) This is a study that looked at the risk of death over a 14-year period based on four healthy habits: eating enough fruits and vegetables, exercise three times a week, not smoking, and drinking in moderation. Let's start by looking at the norma

28、l weight people in the study. The height of the bars is the risk of death, and those zero, one, two, three, four numbers on the horizontal axis are the number of those healthy habits that a given person had. And as you'd expect, the healthier the lifestyle, the less likely people were to die dur

29、ing the study. Now let's look at what happens in overweight people. The ones that had no healthy habits had a higher risk of death. Adding just one healthy habit pulls overweight people back into the normal range. For obese people with no healthy habits, the risk is very high, seven times higher

30、 than the healthiest groups in the study. But a healthy lifestyle helps obese people too. In fact, if you look only at the group with all four healthy habits, you can see that weight makes very little difference. You can take control of your health by taking control of your lifestyle, even If you ca

31、n't lose weight and keep it off.我?guī)缀醢盐宜械膱D表放家里了 但我就是無法抗拒想要拿出這張圖 因為我是個書蟲，沒圖表不舒服 （笑聲） 下面我要講的是一個進行了 14 年的 有關四種健康習慣 與死亡風險的研究 吃足夠的水果和蔬菜 一個星期鍛煉三次 不吸煙 飲酒節(jié)制 我們來看看在研究當中體重正常的人 柱狀圖的高表示死亡風險 水平坐標上的 數(shù)字 0、1、2、3、4 表示一個特定的人 擁有健康習慣的個數(shù) 你們的預期是，生活習慣越健康 研究中人們死亡的可能性越小現(xiàn)在我們看看在超重者身上 會發(fā)生什么 那些沒有任何一個健康習慣的人 有更高的死亡風險 僅僅增加一個健康的

32、習慣 就會讓超重的人回到正常范圍 對于那些沒有健康習慣的肥胖者 這種風險極高，比那些在研究中 最健康的一群人高七倍 但是健康的生活方式也能幫助肥胖的人 事實上，如果你只看 有四種健康習慣的組 你會發(fā)現(xiàn)體重無關緊要 你可以通過控制生活方式 來控制自己的健康 即使你不能減掉體重 并且保持住Diets don't have very much reliability. Five years after a diet, most people have regained the weight. Forty percent of them have gained even more. If yo

33、u think about this, the typical outcome of dieting is that you're more likely to gain weight in the long run than to lose it.節(jié)食并不是非常值得信賴的 節(jié)食五年之后 大多數(shù)人體重會反彈 其中百分之四十的人甚至比原來還要重 如果你想到這些 節(jié)食的一般結果 是在長期過程中更有可能增重 而不是減重If I've convinced you that dieting might be a problem, the next question is, what do

34、 you do about it? And my answer, in a word, is mindfulness. I'm not saying you need to learn to meditate or take up yoga. I'm talking about mindful eating: learning to understand your body's signals so that you eat when you're hungry and stop when you're full, because a lot of we

35、ight gain boils down to eating when you're not hungry. How do you do it? Give yourself permission to eat as much as you want, and then work on figuring out what makes your body feel good. Sit down to regular meals without distractions. Think about how your body feels when you start to eat and wh

36、en you stop, and let your hunger decide when you should be done. It took about a year for me to learn this, but it's really been worth it. I am so much more relaxed around food than I have ever been in my life. I often don't think about it. I forget we have chocolate in the house. It's l

37、ike aliens have taken over my brain. It's just completely different. I should say that this approach to eating probably won't make you lose weight unless you often eat when you're not hungry, but doctors don't know of any approach that makes significant weight loss in a lot of people, and that is why a lot of people are now focusing on preventing weight gain instead of promoting weight loss. Let's face it: If diets worked, we'd all be thin already. (Laughter) Why do we keep doing the same thing and expecting different results? Diets may