減肥妙招｜一個最簡單的方法讓你瘦，讓你有氣質

現在好像已經進入了全民減肥的時代了。減肥也變得不僅僅是為了好看，為了好的身材，越來越多的人真的是為了身體著想，因為瘦一點會減少很多病的發病率（如高血壓、2型糖尿病、以及心血管疾病等慢性疾病）。

節食和運動我們今天就不多說了，那麼什麼方法比健康的飲食還有效果呢？

分享一則閱讀材料，最近據美國大學一項研究顯示，好的心態比單純的健康飲食更能幫助人們減肥。

Mindfulness is more effective than simply trying to eat healthy, a study claims.

據一項最新研究顯示，好的心態比單純的健康飲食更有效。

Eighty people joined a study by North Carolina State University, with half designing their own diet, and half engaging in daily meditation.

北卡羅來納州立大學進行了一項有80人參加的研究，其中一半參與者堅持一份設計好的飲食，而另一半人則每日進行冥想。

The results revealed the mindfulness group lost an average of 4.2lbs - seven times the other group"s average weight loss of 0.6lbs.

結果顯示冥想組的人體重平均瘦了4.2磅——是另一組人（0.6磅）的7倍。

It is a staggering testament to the power of meditation, researchers say, as the nation fights an obesity crisis.

研究人員表示，這項研究證明了冥想的驚人力量——尤其是在目前美國肥胖人群數量高居不下的情況下。

Overweight and obesity increase the risk of chronic diseases including hypertension, type 2 diabetes, and cardiovascular disease.

超重和肥胖增加了包括高血壓、2型糖尿病、以及心血管疾病等慢性疾病的風險。

A "small changes approach" is one possible weight management strategy, which emphasises the combination of diet and physical activity and suggests reductions in energy intake and increases in energy expenditure to prevent weight gain and or promote weight reduction.

而一個「小轉變」就是一種可能的體重管理策略，這種轉變強調飲食和身體運動相結合，並建議減少能量攝入、加大能量消耗，從而防止增重、助力減肥。

In recent years, mindful eating - focusing on what you see and feel in the moment to increasing one"s awareness - has been introduced as a possible strategy for weight management.

近些年來，「心態飲食法（mindful eating）」已被引入作為一種可能的體重管理策略，該方法強調專註於眼前看到和感覺到的東西，從而提高自己的意識。

The main purpose of the study was to examine the effectiveness of a program called Eat Smart, Move More, Weigh Less (ESMMWL) to increase awareness of eating habits.

這項研究是主要目的是檢測一個被稱之為「精食、多動、減重（Eat Smart, Move More, Weigh Less）」項目的有效性，該項目力圖提高人們對飲食習慣的意識。

Researchers also wanted to investigate the relationship between mindful eating and weight loss.

研究人員們還想對心態飲食法和減肥之間的關係進行研究。

ESMMWL was developed by researchers at North Carolina State University and North Carolina Division of Public Health.

「精食、多動、減重」項目由北卡州立大學和北卡衛生部共同發起。

It hinges on the idea of creating a structure that will help participants change behaviors that have caused them to gain weight, or prevent weight loss.

該項目提出了這一理念，即創建一個結構，幫助參與者改變導致自己肥胖、或者不利減肥的習慣。

Participants take the class from a live instructor at the same time each week on a computer or mobile device.

每周同一時間，參與者都會通過電腦或者手機接受一位教師的指導。

To measure their level of mindfulness, researchers got each of the participants to fill out the Mindful Eating Questionnaire, a 28-point survey that assesses five domains of mindful eating.

為了測量他們的心態水平，研究人員讓每個參與者都填寫了「心態飲食問卷」，該問卷用28個問題從5個領域對參與者的心態飲食進行了評估。

Mindful eating includes paying attention to hunger and fullness cues, planning meals and snacks, eating as a singular activity as opposed to eating while doing other activities, and paying special attention to how food tastes.

心態飲食法包括注意飢餓和飽足感的原因、規劃飲食和零食、將飲食作為一項專註性活動而不同時做其他事情、以及特別留心食物的味道等。

It may also include having just one or two bites of special higher calorie foods and savoring the flavor.

心態飲食法還建議不要攝入過多高熱量食物，只吃一兩口嘗嘗味道就行。

The trial lasted 15 weeks.

這項實驗一共持續了15周。

The 28 participants that completed ESMMWL lost an average of 4.2lbs. The rest lost around 0.6lbs.

完成「精食、多動、減重」項目的參與者一共瘦了4.2磅，其他人瘦了0.6磅。

And participants who completed ESMMWL had a significantly larger increase in their mindfulness scores than those in the waitlist control group.

而和對比組相比，完成了該項目的參與者在心態測試中的得分要高得多。

"Results suggest that there is a beneficial association between mindful eating and weight loss," the authors wrote in the study.

作者們在研究中寫道：「結果證明心態飲食法和減肥之間存在著有益的聯繫。」

END

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