健康穩定的體重

達到一個健康穩定的體重關鍵是有規律的鍛煉和飲食習慣。有些人認為鍛煉和好的飲食需要付出太多的精力和精心計劃。事實上，在我們的生活中處理這些問題的最好的辦法是通過一些小小的改變逐漸變成我們生活中的一部分。

We"ve all succeeded in making changes that are now ingrained in our lifestyles — learning to brush our teeth, for example. Here"s the information you need to make these other healthy habits just as easy.

我們已經成功的改變了我們現實生活中那些固有的習慣—如，學會了刷牙。從下面的內容里你會很容易學到其他的一些對健康有益的習慣。

Regular Exercise

有規律的鍛煉

Teens should get 60 minutes or more of physical activity a day. Note the word "activity": As long as you"re getting your body moving, it doesn"t have to mean doing complicated exercises or hitting the gym every day. All that matters is that each week you get the right balance of activity, including aerobic, strength building, and flexibility exercise. Make exercise a habit by scheduling some every day.

On days when you have soccer practice or an aerobics class, you may have no trouble exercising for an hour or more. But most of us are busy, and 60 minutes a day of activity seems like a lot of time. The good news is that it"s OK to divide it into shorter "exercise breaks" throughout the day.

青少年每天至少要保持一個小時的體育活動。注意"activity"這個詞：只要是身體得到活動，而不是每天一定要去做複雜的訓練或去體操館。重要的是每周活動均衡，包括有氧運動，體型鍛煉和柔韌靈活的鍛煉。通過每天有計劃的鍛煉而形成一個習慣。如果有足球課或體操課，你一天達到一個小時以上鍛煉是沒有問題的，問題是我們多數人比較忙，每天一小時鍛煉似乎很佔用時間。一個好辦法是把一天分成幾段來鍛煉。

Just as you might have a healthy snack to stop yourself getting hungry, exercise snacks can keep energy levels high. So get up 15 minutes early and do some yoga or other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing after school — or walk or bike home. Add to that taking the stairs, gym class, and walking between classes during the day, and you"ve probably reached your 60 minutes.

10 Exercise Tips

Here are 10 simple ways to make an exercise lifestyle change:

Start today. Go outside for a walk.

就像一頓健康的快餐可以阻擋飢餓一樣，這種快餐式的鍛煉也能保持人體很高的能量。早起15分鐘做做瑜伽或其它的伸展運動。中午的時候快走或慢跑15分鐘。放學後也一樣，步行或騎自行車。每天加上爬樓梯，體育課和課間的行走，那麼你基本上就達到每天鍛煉60分鐘了。

10項運動小貼士

這裡有10項簡單的方法可以改變鍛煉的生活方式：

從今天開始，到戶外散步。

Take the stairs instead of the elevator.

Instead of driving, walk or bike to places like school or a friend"s house.

不坐電梯而爬樓梯。

不開車而步行或騎自行車去目的地，象去學校或朋友家。

If you have to drive, park farther away than you need to and walk the extra distance, if it"s safe to do so.

如果必須開車，把車停的地方離目的地遠一點，在安全的情況下走過去。

Vacuum your room, wash the car, or mow the lawn. It"s not a chore — it"s an exercise opportunity!

清潔你的房間，洗洗車，除除草，這些並不是雜事，這是一個鍛煉身體的機會。

Limit your time watching TV, using the computer, or playing video games — and when you do play, try interactive games that get you moving.

限制一下看電視，使用計算機或玩遊戲的時間，如果一定要玩，盡量玩一些互動式的遊戲，這樣可以讓你活動活動。

Dance. Even in the privacy of your room, letting loose to your favorite tunes could help you burn more than 300 calories an hour!

跳舞，即使一個人在自己的房間，也把你喜歡的曲子節奏調慢一點，這樣每小時也可以幫你燃燒掉300卡路里。

Figure out what type of exercise interests you, then give it a try! Take it slow if you"ve never done it before. And if you"re nervous at first, find an exercise buddy to join you. It"s usually easier to stay motivated about exercise if you do something you"re interested in.

挑選出你喜歡的運動項目，試一試啊！如果以前沒做過這項運動，那慢點做。如果剛開始的時候緊張不習慣的話，找一個夥伴一起練。如果你做的是你感興趣的事情，這是很簡單的。

If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh.

如果你厭煩了或失去興趣了，換一換運動形式來保持新鮮感。

Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat.

但是記著有些運動使人體心跳加快，呼吸急促，使人出汗。

Good Eating Habits

好的飲食習慣

Eating well doesn"t mean dieting over and over again. In fact, studies have shown that dieting often doesn"t work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.

吃得好不是一味的節食。事實上研究顯示經常節食會事得其反，會使減肥者前功後棄。

One reason diets don"t work is because they can encourage people to think of foods as "good" or "bad," when the truth is everything is OK in moderation. Diets also encourage people to "give up" certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there"s nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.

節食沒有效果的一個原因是節食會誘導人們想到好的，不好的食物，其實任何事物都要適可而止。節食也會使人放棄某些食物，是我們感到飢餓，不僅如此還會使我們營養不良。青少年的食物應該多樣化，偶爾吃點也不錯的。一塊棒棒糖如果不是天天而是偶爾吃一次味道也很特別啊。

The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.

Here are 10 tips for making healthy eating a part of your life:

保持健康體重（或減肥）的最好辦法是每天選擇健康食品。對有些人來說意味著改變我們對食物固有的觀念。食物對情緒的影響（例如，考試考好的獎勵，或處理壓力的方法），它是什麼-是消耗我們身體的行之有效的方法。

下面是生活中健康飲食的10小貼士

Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.

用糖水，低脂奶或無糖飲料替代軟飲料，果汁和運動性飲料。

Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you"ll get the nutrients and flavors to keep your body satisfied.

Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.

一天最少吃五樣水果蔬菜。這樣食物纖維可以讓人有吃飽的感覺，你可以獲得營養，香味讓你身體很舒服。

Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!).

健康食品不能斷。如果你的廚房裡存儲選擇的健康食品象芹菜，葡萄乾和花生醬（你可以教你的父母一點有關食品的知識讓他們給你買到好的食品！）。

Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories.

出門的時候為了避免去自動售貨機或食雜店買食品，你給自己要備好便餐。試試胡蘿蔔條，水果片或自己在家做的飯而不是去吃那些餅乾，薯條，和含高脂肪的加工食品。

Eat when you"re hungry. If you"re tempted to eat because you"re bored, that"s your mind telling you to find something else to do.

Eat a healthy breakfast every day.

餓的時候再吃。不餓的時候就吃，往往會挑食的。

每天都要吃健康的早餐。

Don"t eat meals or snacks while watching TV because you"ll probably end up eating more than you intend to.

看電視的時候不要進食，因為那樣你會吃過量。

Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend.

注意食品的數量。量太大就播出去一些放在一邊，或分給朋友一些。

Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We"re all different. Your best friend might prefer to schedule some gym time while you"d rather take your Frisbee-playing dog to the park. Knowing what"s right for you will make it a lot easier to do!

日常生活中發揮你的創造力選擇適合你自己的鍛煉方法和健康的飲食。因人而異，你的好友可能計划去做體育館，你呢可能想去公園溜狗吧。怎麼做起來容易是你自己的事。

Mary L. Gavin, MD

2009年9月發表

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