TED演讲【为什么节食经常不起作用】20151208【内含中英文对照演讲稿】

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个决定 作为新年的新决心 我放弃了节食，停止了对自己体重的忧虑 我

2、开始谨慎地对待进食 现在，只要我饿了我就吃 我甚至还减了 10 磅 （约为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.这是我 13 岁时候的样子 那是我开始第一次节食 现在我看着这张照片，我想 我需要的不是节食 而是一名时尚顾问 （笑声）但当时我认为自己需要减肥 当我体重反弹回来的时候 我感到自责 在接下来的三十年里 我开始又结束了各式各样的节食 无论我采取怎样的努力我减去的

4、体重总会反弹回来 我确信你们中的很多人能体会到这感觉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.作为一名神经科学家 我很疑惑，为什么这如此困难？ 很显然，你的重量决定于 你吃了多少和你消耗了多少能量 但绝大部分人没有意识到的是 饥饿和消耗 是由大脑掌控的 大多数情况下你甚至不会意识到 你的大脑在后台做了很多事 这很好 因为你的意识 让我想个更有礼貌的说法- 很容易被分散 当你专注于电影的时候 你不需要记得呼吸 亦可自由畅快地呼吸 你不会因为思考晚餐吃什么 而忘记如何行走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.你的大脑对于你的体重 有着自己的一套想法 无论你有意识地在想些什么 这被叫做你的设定值 但那是个误导人的术语 因为事实上它是一个范围 大约在10 到15 磅内浮动 你可以通过选择生活方式来改变你的体重 在这个范围内上下浮动 但是如果要超出这个范围 将是非常非常困难的 大脑的一个部分叫下丘脑 它调节着你的体重 你的大脑有十多种化学信号会告诉你的身体去增加体重 还有另外十多种信号会告诉你的身体去减重，这系统的工作原理就像恒温器 对身体接收到的信号做出反应 通过调节饥饿感，活动，新陈

14、代谢 根据条件的变化，维持你的体重 这就是恒温器的作用，对吧？ 恒温器会根据房屋外部天气的变化不断调节 从而保持室内的温度恒定 现在你可以通过在冬季打开一扇窗 来调节室内的温度但这个动作并不会改变恒温器的设置 恒温器对此的反应是打开火炉 把屋内的温度调节回温暖的状态 你的大脑就是这样工作的 当你体重减轻的时候 它会用有效地工具让你的体重回归 回归到它认为正常的状态 如果你减重过多 你大脑的反应就是你快饿死了 无论你最初是胖还是瘦 大脑的反应都是一模一样的 我们非常希望我们的大脑可以 感知我们是否需要减重 但它不能 如果你真的减去了很多体重 你会感到很饿 你的肌肉会消耗更少的能量哥伦比亚大学的鲁

15、迪利贝尔博士 发现那些 减去体重 10%的人们 消耗的热量比未减重之前少 250 到 400 卡路里 因为他们的新陈代谢被抑制了 这些（热量）等于相当多的食物中所含的热量 这意味着一个成功的节食者 必须比和他相同体重的人 少吃这么多食物 因为这个人一直都这么瘦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.从进化的角度上讲 人的身体对于减重的抵制情有可原 当食物匮乏时，我们的祖先 依靠身体中储存的能量生存 当食物充足时增加体重 将会确保他们在下一次 食物短缺的情况下能够生存下来 在人类历史进程中 饥饿一直是比吃撑 更大的问题

20、这说明了一个非常可悲的事实 设定值可以增加 但几乎不会减少 现在如果你妈妈跟你说 生活很不公平 这就是她所说的情形 （笑声） 节食成功并不会降低设定值 即便是你已经减轻体重 长达七年之久 你的大脑一直会让你把减掉的体重增回来 如果减重是由长时间饥饿造成的 这是合情合理的反应 在充斥着得来速汉堡的现代世界 这种反应并不适用于大多数人 过去我们祖先的生活和现代人富足的生活的差异 是渥太华大学的 约尼 弗雷德霍夫 博士 想让他的一些病人回到 食物不充足年代的原因 这也是为什么 改变饮食环境 将成为解决肥胖问题 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，短暂的增重 可变为永久的增重 如果你长时间处于超重状态 对于我们大多数人来说可能是若干年 你的大脑就会觉得这是新的正常状态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)心理学家把“吃货”分成两类 一类人靠本能的饥饿反应去吃 另一类人则是用意志去控制饮食 就像大多数节食者一样 我们称他们为本能型食着和自控型食者 有趣的是本型能食者很少会超重 并且他们会花较少的时间思考吃什么东西 自控型食者则更容易受到 广告，超大分量和自助餐的影响 而造成饮食

26、过量 一个小小的放纵 比如一勺冰激凌 更有可能在自控型食者中 导致暴饮暴食的结果 在这种节食和暴饮暴食的循环下 孩子们特别容易受到伤害 一些长期研究表明 在青少年初期节食的女孩 在五年之后超重的可能性 是未节食者的三倍 即便她们一开始体重正常 所有这些研究发现 预示体重增加 的因素 也预示着饮食失调的产生 顺便说一下 请家长们注意了 另外一个因素 是“因体重而被家庭成员取笑” 所以别那样做 （笑声）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.我几乎把我所有的图表放家里了 但我就是无法抗拒想要拿出这张图 因为我是个书虫，没图表不舒服 （笑声） 下面我要讲的是一个进行了 14 年的 有关四种健康习惯 与死亡风险的研究 吃足够的水果和蔬菜 一个星期锻炼三次 不吸烟 饮酒节制 我们来看看在研究当中体重正常的人 柱状图的高表示死亡风险 水平坐标上的 数字 0、1、2、3、4 表示一个特定的人 拥有健康习惯的个数 你们的预期是，生活习惯越健康 研究中人们死亡的可能性越小现在我们看看在超重者身上 会发生什么 那些没有任何一个健康习惯的人 有更高的死亡风险 仅仅增加一个健康的

32、习惯 就会让超重的人回到正常范围 对于那些没有健康习惯的肥胖者 这种风险极高，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帮助肥胖的人 事实上，如果你只看 有四种健康习惯的组 你会发现体重无关紧要 你可以通过控制生活方式 来控制自己的健康 即使你不能减掉体重 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.节食并不是非常值得信赖的 节食五年之后 大多数人体重会反弹 其中百分之四十的人甚至比原来还要重 如果你想到这些 节食的一般结果 是在长期过程中更有可能增重 而不是减重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