【聚合翻译】Mayo健康指南#减肥

译者 wood5066

欢迎关注Mayo健康指南，该项目的宗旨是介绍权威健康知识，共享健康生活。健康不是一切，但没有健康就没有一切，让我们一起来关注健康知识，自身受益的同时，也造福他人。所有信息暂时来自Mayo医疗中心官网。

Mayo医学中心是美国非盈利性的医疗和科研机构，包含70多家医院和诊所，遍布于明尼苏达州、爱荷华州和威斯康星洲。该医疗中心擅长于疑难病例的诊断和治疗，在近20年来一直跻身于美国顶级医疗中心之列，连续8年被《财富》杂志评为“百佳值得效力企业”。

自项目建立以来获得了大家各方面的关注和支持，在此表示感谢！

项目组链接：http://pro.yeeyan.org/mayo-healthy-guidelines

  

 

下面推出的是【Mayo健康指南】减肥特辑，期待您的参与！翻译文章请直接点击标题认领！

减肥基本知识

Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories that you take in. You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity.

体重是一种机体平衡的结果，而卡路里是该等式的一部分。时尚餐饮的理念可能会向你许诺：减少碳水化合物摄入，或者吃上一大堆葡萄柚，那样就能使你的体重减轻。但是提到减肥，实际上是卡路里在发挥作用。如果消耗掉的卡路里比获取的多，体重就会减轻。减少从食物和饮料中获取的额外卡路里，通过体育运动消耗更多的卡路里，这样就能实现减肥过程。

Once you understand that equation, you're ready to set your weight-loss goals and make a plan for reaching them. Remember, you don't have to do it alone. Talk to your doctor, family and friends for support. Also, plan smart: Anticipate how you'll handle situations that challenge your resolve and the inevitable minor setbacks.

一旦你理解了该等式，你就可以开始设立减肥目标，并为目标制定详细计划了。记住，你不必孤军奋战。和你的医生、家人和朋友谈谈，从中获取支持。同时灵活规划：要预见可能出现的挑战减肥决心的情形，以及不可避免的小挫折。

If you have serious health problems because of your weight, your doctor may suggest weight-loss surgery or medications for you. In this case, you and your doctor will need to thoroughly discuss the potential benefits and the possible risks.

如果你出现了因肥胖引起的严重健康问题，医生可能建议你进行减肥手术或药物治疗。在该情况下，你和医生需要详细讨论治疗的潜在益处和可能出现的风险。

But don't forget the bottom line: The key to successful weight loss is a commitment to making permanent changes in your diet and exercise habits.

但是不要忘了原则：成功减肥的关键在于确保饮食和运动习惯的恒久改变。

原文（标题翻译仓促，如有不准确请见谅，请点击标题认领）：

代谢和减肥：卡路里是如何被消耗的？

减肥：为改变做好准备

减肥目标：10条小建议助你成功

克服减肥困难期

孕产后减肥：重塑身形

青少年减肥：健康生活方式最重要

卡路里计算：了解减肥基本知识

儿童肥胖症：让减肥成为家庭事务

Diet plans

By Mayo Clinic staff

节食计划

When it comes to weight loss, there's no shortage of diet plans. Check any magazine rack, and you're bound to see the latest and greatest diet plans. But how do you know if a diet plan fits your needs and lifestyle? Ask yourself these questions about any diet plan you're considering:

提起减肥，节食计划不可或缺。随意查看一个期刊架，你就会看到最新和最佳的节食计划。但是何种节食计划能满足你的需求，适合你的生活习惯呢？在考虑节食计划时问问自己以下几个问题：

    Does it include various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, nuts and seeds?

是否涵盖各种主要食物种类：水果、蔬菜、全谷物、低脂乳制品、瘦肉蛋白、坚果和种子？

    Does it include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?

是否包含你喜好的食物，你是否愿意一生食用——而不是只能吃几星期或几个月？

    Can you easily find these food in your local grocery store?

是否包含能在你所在地区的食品店买到的食物？

    Will you be able to eat your favorite foods, or better yet, all foods?

你是否会吃最爱的食物，或者更好的情况，你是否会吃所有食物？

    Does it fit your lifestyle and budget?

是否和你的生活方式和经济条件相符？

    Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?

是否包含足够的营养和能量，帮助你安全有效地减肥？

    Is regular physical activity part of the plan?

定期的体育运动是否是该计划的一部分？

If the answer to any of these questions is no, keep looking. There are better diet plans out there for you.

如果有任何一个问题的回答是“否”，就再找找看，对于你来说一定还有更好的节食计划。

原文（请点击标题认领）：

低碳水化合物饮食是否有助于减肥？

减肥：选择合适的食谱

能量密度和减肥：如何在低卡路里下获得饱足感

健康食谱：食物成分的替换指南

医学中心食谱：一生的减肥大计

零食选择：如何与减肥计划相符合

如何控制情感波动引起的暴饮暴食

Diet and exercise

By Mayo Clinic staff

节食和锻炼

How can you lose weight? With diet and exercise. The key to successful weight loss is developing healthy diet and exercise habits. You may not like those words — diet and exercise. Don't get hung up on the words. Diet just means eating healthy, lower calorie meals. Exercise means being more active.

如何减肥？节食和锻炼。成功减肥的关键是要养成健康的饮食和锻炼习惯。你可能并不喜欢这些字眼儿——节食和锻炼。不要为此不安，节食只是意味着健康饮食、低热量饮食，而锻炼意味着更加有活力。

Although people often focus on diet when they're trying to lose weight, being active also is an essential component of a weight-loss program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

在减肥时，人们常常关注于节食，但是活力也是减肥计划的必要组成部分。当你充满活力时，身体应用能量（卡路里），这有助于消耗从食物中获取的卡路里。

Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis.

清理房间、整理床铺、购物、割草和园艺都是身体活动的形式。锻炼，从另一个方面来讲，是一种结构化和重复的身体活动形式，前提是该活动要定期进行。

Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week. Keep in mind that you may need more physical activity to lose weight.

无论你选择何种运动，要定期去做。力求每周至少进行150分钟的中等强度运动或75分钟的高强度运动——最好将运动时间分散在一周里。时刻提醒自己，你需要更多的体育活动来减肥。

原文（请点击标题认领）：

进行有氧运动的10个原因

举重训练：令肌肉更健康

散步：缩减腰围，促进健康

如何抽出时间进行体育运动

力量训练：令肌肉更强健、更精壮、更健康

Diet pills, supplements and surgery

By Mayo Clinic staff

减肥药、保健品和外科手术治疗

Diet pills and surgery can help with weight loss — when combined with a healthy diet and physical activity. But diet pills aren't for everyone. Neither is surgery. In fact, many doctors consider them only if you have weight-related health problems.

减肥药和外科手术有助于减肥——前提是要与健康饮食和体育运动结合起来。但是并不是所有人都适合使用减肥药，外科手术治疗也是如此。事实上，许多医生只有在患者出现肥胖相关的健康问题时，才会考虑应用减肥药和外科手术。

If you're in that group, you and your doctor need to carefully evaluate the potential benefits of diet pills or surgery and weigh them against the possible long-term risks. Your doctor will also counsel you about the lifestyle changes you'll need to make to be successful over the long term.

如果你是适用人群，那么你需要和医生一道仔细考虑一下，将减肥药和外科手术的潜在益处与可能出现的长期风险加以权衡。你的医生也会建议你改变生活方式，以便维持治疗的长期疗效。

A word of caution: Although you can find diet pills and supplements at the drugstore, supermarket, health food store and online, most haven't been proved safe and effective. And some are downright dangerous. Talk with your doctor before taking any diet pills or supplements.

提醒一句：尽管减肥药和保健品能在药店、超市、健康食品店和网上购得，但其中的大部分药品的安全性和有效性都无法保证，有些药品明显具有危险性。在服用减肥药或补品之前要先和医生谈谈。

是否有能帮助减肥的处方药？

非处方减肥药是否有效？

胃旁路手术：适用人群有哪些？