QA问答：关于减肥，每个人应该知道什么？

Naba Raj Bastola
It is very easy to fit and fine if you know how to do it and here are the few points of my experiences.
First of all, we have to feel that we are not overweight and if you feel overweight of course you are pressuring your mind and torturing your body.
Our body is more intelligent than what we think from our mind but if we listen to our body and eat accordingly our body wants, then we are fit and fine.
Never do dieting, and fasting, if you do that your body gets angry with you and can’t follow your rules.
Never ever, try to rule over your body as your body needs freedom too.
Avoid all spicy, oily and fry foods if possible (but eat seldom), better to eat boil food with enough nutrients not only that drink water in the balance way. I meant to say that drink water in every hour if you can but very little (don’t drink too much water at once even you are too thirsty).

如果你知道如何去做，就会非常容易适应并且很有效果，以下是我的一些经验。
首先，我们必须意识到我们并不是超重的，如果你觉得超重，你只是在给你的思想施加压力，在折磨你的身体。
我们的身体比我们想象的更聪明，如果我们听从自己的身体，吃我们身体想要的东西，那么我们将是健康的。
永远不要节食和禁食，如果你这样做，你的身体会对你生气，也不能遵守你的规则。
永远不要试图控制你的身体，因为你的身体也需要自由。
尽量避免辛辣、油腻和油炸的食物（但要少吃），最好吃有足够营养的煮熟食物，而且要喝水保持平衡。我的意思是，如果可以的话，每小时都要喝水，但要少喝（不要一次喝太多水，即使你太渴了）。

Always smile and think positive.
At least, do exercise like running, hiking, cycling, swimming, yoga, dancing or anything of aerobic sort of exercises ( if you don’t know exercise, learn from cat).
Always stretch your body after you get up in the morning, drink a glass of water, look yourself into the mirror and smile.
Don't avoid anything, just respect every kinda foods as your body request to you but don’t let your body to be addicted.
Try not to take medicine for small cough, fever or pains (don’t be panic and run to the doctor) use mostly fruits if possible.
Don’t eat same food again and again if you can and afford.
Release your stress through travelling or visiting nature or romantic with your partner.
Build your body according to the nature of your surroundings, and avoid being artificial.

保持微笑，积极思考。
至少，要做一些运动，比如跑步、徒步旅行、骑自行车、游泳、瑜伽、跳舞或任何有氧运动（如果你不知道运动，可以向猫学习）。
每天早上起床后伸展一下身体，喝一杯水，对着镜子微笑。
不要回避任何事情，只要尊重你身体对任何食物的要求，但不要让你的身体上瘾。
如果有轻微咳嗽、发烧或疼痛，尽量不要吃药（不要惊慌并跑去看医生），如果可能的话，多吃水果。
如果你能负担得起，不要反复吃同样的食物。
通过旅行、参观大自然或与你的伴侣浪漫的方式来释放你的压力。
根据周围环境的性质来塑造你的身体，不要做作。

Never do heavy exercise like body building to impress your opposite partners, be satisfied with your looks and stricture as we know that best body is the flexibility (compare the cats family with buffaloes, cows, elephants and others).
There are 100 more answers read all of them and follow the points accordingly you want. Above all freedom and our own action can bring happiness. Be yourself because you are the master of your body, its up to you how to be a good master to your student.
 
永远不要为了给对方留下深刻印象而做像健身这样的大运动量的运动，要对自己的外表和身材感到满意，因为我们都知道，最好的身材就是柔韧性（将猫科动物与水牛、奶牛、大象和其他动物相比）。
还有100多个答案，请阅读所有答案，并遵循你想要的相应要点。最重要的是，自由和我们自己的行动可以给我们带来幸福。做你自己，因为你是你身体的主人，如何成为你身体的好主人由你决定。
 
Ralph Kindermann
Today my doctor told me that he was proud of me. It's the first time I can remember anyone ever saying that to me.
Hello everyone.
I started seeing my doctor in February when I was 530 pounds I had already lost 75 pounds at this point but I'm not sure if he really believed me when I told him. He asked me what my health goals were and I told him "I want to lose 100 pounds before I turn 29 in October. He told me "well, that's a lot of weight" and never said much else about it.
Today I went in and got weighed at 398 pounds. I beat my goal by 32 pounds and 2 months. When he looked at my chart he said "wow, you did it! I'm really proud of you, keep it up!"
I honestly teared up as soon as he walked out of the room, because this was the first time I can remember of anyone ever telling me they were proud of me.
It's been a struggle and I'm still fighting the 600 pound person inside of me, but it's worth it and I feel for the first time in my life that I have some control.
 
今天我的医生告诉我，他为我感到骄傲。这是我第一次记得有人这么对我说。
大家好
我从2月份开始看医生，那时我体重530磅，已经减了75磅，但我不确定他是否真的相信我的话。他问我的健康目标是什么，我告诉他“我想在10月29日之前减掉100磅。” 他告诉我“嗯，那太重了”，并没有说太多其他的。
今天我的体重是398磅。我比我的目标多了32磅。当他看我时，他说:“哇，你做到了！我真为你感到骄傲，坚持下去！”
当他走出房间的时候，我真的哭了，因为这是我记得第一次有人告诉我他们为我感到骄傲。
这是一场斗争，我在和我体内600磅重的人抗争，但这是值得的，我人生中第一次感到自己有了一些控制力。
 
How I've lost the 200+ pounds in less than a year, about 0.66 pounds a day:
I started at just counting calories and limiting myself to under 3800 calories per day. I lost a pound a day for a month. I weighed myself every day and if the scale stopped moving, I lowered my calories a bit until they did, and the scale would start moving again. I was down to 3000 calories per day after a month and I was still losing a pound a day. Then I went to about 2500, and eventually now I'm at about 1800-2200 per day.
I started intermittent fasting about a month and a half ago. I eat during an 6 to 8 hour window and fast the rest of the day. This has gotten me out of my last plateau and I really like how it makes me feel during the day.
I eat a huge salad every single day, and I mean huge. I use an 8 quart mixing bowl for my salad bowl. I usually eat 2 or 3 heads of lettuce a day, or spinach. Greens are my friend. I am definitely a volume eater. I also eat a ton of beans. Legumes are my main protein source. The more beans I eat, the more weight I seem to lose.
 
我是如何在不到一年的时间里减掉200多磅，每天减掉0.66磅的：
我开始只计算卡路里，把自己限制在每天3800卡路里以下。我一个月来每天瘦一磅。我每天都称体重，如果体重秤停止移动，我就会降低卡路里，直到他们停止移动，然后体重秤又会开始移动。一个月后，我每天只摄入3000卡路里的热量，而且我仍然每天减一磅。然后减少到每天2500左右，最终达到每天1800-2200左右。
我大约一个半月前开始间歇性禁食。我在6到8个小时的时间内进食，剩下的时间我都在禁食。这让我摆脱了过去的瓶颈期，我真的很喜欢白天的感觉。
我每天都要吃一大盘沙拉，真的是一大盘。我用一个8夸脱的搅拌碗来做沙拉。我通常每天吃2到3棵莴苣或菠菜。绿色是我的朋友。我绝对是个食量大的人。我也吃很多豆子。豆类是我主要的蛋白质来源。我吃的豆子越多，我的体重似乎减得越多。
 
I eat lots of fruits. Pretty much any and all kinds of fruits. I don't limit myself on any fruits or vegetables, except avocados. I keep those to 1 per day, max.
I have a smoothie every evening, usually with about a quarter pound of kale, some ice, a banana, and some almond milk and a table spoon of flax seeds and two packets of stevia. Its under 300 calories and it makes about 2 quarts. I think it's delicious too. It keeps me full all night and I'm not really hungry until about 4 to 5 hours after waking up the next morning.
The real way I lost this weight was by being honest with myself and finding a reason, a "why" to live. Neitzche said "He who has a why to live can bear almost any how" and this has rung true for me. I've known how to lose weight for years. You consume less calories than you expend. It's basic physics. But it wasn't until I had a good enough why to live that I actually changed my life.
It was almost a year ago. I was sitting in an abandoned shed, homeless, nothing to live for, no one that loved me, no friends, nothing. I decided that I was going to kill myself. I was a burden on society and I was worthless. When I decided to kill myself, something changed. I though "well, if I'm already dead, maybe I should just try as hard as I can to change this if I'm just going to die anyways". When I think back to that day now, my thought process doesn't make that much sense to me now, but I was in a bad place.
 
我吃很多水果。几乎所有种类的水果。我不限制自己吃任何水果或蔬菜，除了牛油果。我每天最多吃一个。
我每天晚上都会喝一杯冰沙，里面通常有四分之一磅的羽衣甘蓝、一些冰、一根香蕉、一些杏仁奶、一汤匙亚麻籽和两包甜叶菊。它的热量低于300卡路里，大约2夸脱。我认为它也很好吃。它让我整晚都很饱，直到第二天早上醒来4到5个小时后我才会觉得饿。
我减肥的真正方法是对自己诚实，找到一个理由，一个活下去的“为什么”。尼采说过:“一个人如果知道自己为什么而活，他几乎可以忍受任何一种生活方式。”这句话对我来说也很正确。我知道怎么减肥很多年了。你消耗的热量比吸收的要少。这是基础物理学。但直到我有了足够好的生活理由，我才真正改变了我的生活。
那是一年前的事了。我坐在一个废弃的小屋里，无家可归，没有生活的目的，没有爱我的人，没有朋友，什么都没有。我决定自杀。我成了社会的负担，一无是处。当我决定自杀时，事情发生了变化。我想，好吧，如果我已经死了，也许我应该尽我所能去改变这一切，如果我还是要死的话。当我现在回想起那一天，我的思维过程对现在的我来说没有多大意义，但我当时处境很糟糕。
 
But in a way, I did die that night. The victim in me died. The person that made excuses died. The person that never gave a shit about anything, and just blamed his troubles on everything around him died. I had to completely transform who I was, the way I carried myself, everything. All of this took time and I didn't change overnight, but what I did do was make that decision to change.
The absolute biggest thing was that mindset change. I journal a lot about my weight loss and my life. Writing helps me think, and it lets me see in writing some times the faulty logic that I'm running through my head. This is absolutely critical for me. When I started my weight loss journey, I wrote about how I got to this weight, and why I weigh 600 pounds, and then I wrote about where I want to be in 5 years.
If you want to transform your life, you need a good enough "why". A reason that keeps you going in the hardest times when you're tapped out of motivation and will power. You need to have something to run towards, and something to run away from.

但某种程度上，我那晚确实死了。我心中的受害者死了。找借口的人死了。那个什么都不在乎，只把自己的麻烦归咎于周围一切的人死了。我必须彻底改变我自己，改变我对待自己的方式，所有的一切。所有这些都需要时间，我也没有在一夜之间改变，但我确实做出了改变的决定。
最重要的是心态的改变。我记录了很多关于我的减肥和我的生活。写作帮助我思考，有时它让我在写作时看到我脑海中闪现的错误逻辑。
这对我来说非常重要。当我开始我的减肥之旅时，我写了我是如何达到这个体重的，为什么我体重是600磅，然后我写了我5年后想达到的目标。
如果你想改变你的生活，你需要一个足够好的理由。当你在最困难的时候失去了动力和意志力，这个理由能让你继续前进。你需要有追求的东西，也需要有可以逃离的东西。

For me, I want a family. I want to be a dad. What is what I'm running towards. I want to have someone that loves me as much as I love them. I have daydreams of playing with my kids, and teaching them things my father never taught me.
And what I'm running from is being a bed ridden 30 something, dying alone in an apartment with no one to even check on me until they smell the death in the hallways. And then no one left to mourn me. No funeral, nothing. Just a dead fat guy that probably took a crane and a few dozen firefighters to remove the body.
Every time I feel weak, or depressed, or unmotivated or feel like quitting, I revisit my journal and it reminds me why I'm fighting this war on my own obesity. And it doesn't matter if i lose a few battles as long as i get back up and keep fighting. This has been the most powerful tool for me and really is the only reason I'm still going today. I highly recommend you start journaling I'd you're not already.
Anyways.. I just wanted to share with you guys.
Thanks for listening to me ramble!
 
对我来说，我想要一个家庭。我想当爸爸。这就是我的目标。我想要一个像我爱他们一样爱我的人。我做着白日梦，想和我的孩子们一起玩耍，教他们一些我父亲从未教过我的东西。
而我要逃避的是成为一个在床上躺着的三十多岁的人，孤独地在公寓里死去甚至没有人来检查我直到他们在走廊里闻到死亡的味道。然后就没人来哀悼我了。没有葬礼，什么都没有。只是个死胖子，可能用了起重机和几十个消防员才把尸体移走。
每当我感到虚弱、沮丧、没有动力或想要放弃的时候，我都会重读我的日记，它会提醒我为什么我要和自己的肥胖作斗争。即使我输了几场战斗也没关系，只要我能重新站起来，就继续战斗。这对我来说是最强大的工具，也是我今天仍然坚持下去的唯一原因。我强烈建议你现在就开始写日记。
不管怎样. .我只是想和你们分享。
谢谢你听我漫谈！
 
Habib
Stay away from diets that promise magical result within a short time frx.
It’s very hard to lose weight by exercising. Even hunter-gatherers who move all day don’t burn that many more calories than sedentary types.
Micromanaging your nutrients by banning fats or sugars from your diet is hard, unnecessary, and of marginal benefit in the long run.
Fad diets are unsustainable. You’re not going to deprive yourself of your favorite foods forever. You’re a human being.
Find a way to consume fewer calories that works for you. This can take several forms:
Eat less meat.
Drink less alcohol.

远离那些承诺在短时间内产生神奇效果的饮食。
通过运动减肥是很难的。即使是整日运动的狩猎者也不会比久坐不动的人燃烧更多的卡路里。
通过从你的饮食中禁止脂肪或糖来微观管理你的营养是困难的，不必要的，而且从长远来看没有什么好处。
节食是不可持续的。你不会永远剥夺自己最喜欢的食物。你是一个人。
找到一种对你有效的少摄入卡路里的方法。这可以采取几种形式：
你必须少吃肉
少喝酒

Fast intermittently:
Skip breakfast
Eat only a very light lunch (yogurt or banana, for instance).
Eat a light dinner.
Skip lunch twice a week.
Reduce every meal by the same proportion: you could, for instance, get a smaller plate and only eat what fits on the plate.
If you’re going to buy ice cream cones, buy the 100-calorie ones.
The point is, not everything is going to work for you.
If all else fails, you can have a gastric bypass surgery. This will force you to consume fewer calories.
 
快速间歇性地：
不吃早餐
只吃非常清淡的午餐（例如，酸奶或香蕉）。
晚餐吃得少一点。
每周两次不吃午饭。
按同样的比例减少每顿饭：例如，你可以拿一个小一点的盘子，只吃盘子里合适的东西。
如果你要买蛋卷冰淇淋，那就买100卡路里的吧。
重点是，不是每种食物都适合你。
如果其他方法都失败了，你可以做胃旁路手术。这将迫使你摄入更少的卡路里。
 
Alcatraz Dey
Understand why you should lose weight! The “why” here is very important. Are you doing this for the before/after photo or trying to gain self esteem because people bully you or you want to remain healthy and live a long life. Your before/after photo’s fad will die in less than 12 hours, if your self esteem is dependent on what other people think of you, then you first need a mental reflush.
Losing weight is a fine balance between diet and physical exercises titling more towards diet.
You always start slow, and then keep increasing the intensity of your workouts. This way, your body slowly gets adjusted to the physical stress and injuries will be avoided. The body’s calorie burning rate will also not hit a plateau. It’s not about how intense a workout is, it’s about consistency everyday with a linear progression.
You won’t see results immediately. Some of you might see it in 3 months, some of you might see it in 5 months. Everybody’s body is different.
Keep trying different physical activities to keep you out of the rut. Cardio, running, cycling, swimming, trekking, physical sports, weights, there is so much to try and enjoy out there.
Chances are you will face injuries on the way. Muscle cramps, sore muscles, sore obliques, extreme tiredness and so on. Mostly, it’s your body adjusting to the regime.
 
明白为什么你应该减肥！这里的“为什么”非常重要。你这样做是为了拍前后的照片，还是因为别人欺负你而试图获得自尊，还是你想保持健康长寿。如果你的自尊依赖于别人对你的看法，那么你首先需要的是精神上的刺激。
减肥是饮食与体育锻炼之间的一种微妙的平衡，更倾向于节食。
你总是慢慢开始，然后不断增加你的训练强度。这样，你的身体就会慢慢适应身体的压力，从而避免受伤。身体的卡路里燃烧率也不会达到一个平台期。关键不在于锻炼强度有多大，而在于每天保持线性进展的一致性。
你不会马上看到结果。有些人可能会在3个月后看到，有些人可能会在5个月后看到。每个人的身体都不一样。
尝试不同的体育活动，让你摆脱一成不变的生活。有氧运动、跑步、骑自行车、游泳、徒步、体育运动、举重，有很多可以尝试和享受的运动。
很有可能你会在过程中受伤。肌肉抽筋、肌肉酸痛、斜肌酸痛、极度疲劳等。大多数情况下，这是你的身体在适应这个体制。
 
Every fitness influencer will tell you different things. Some click bait experts will lead you on differently but it is a fact that you cannot accomplish anything within a few months. It takes more than that, much more than that. Stop listening to noobs and amateurs, read about how your body works and when does it specifically burn more fat.
Reward yourself with a cheat meal from time to time. Your mind and taste buds too need to be happy.
Starving yourself will not lead to weight loss. Your body will in turn crave high calories and it’s a dangerous cycle.
Practically, there is no such thing as “fat-burning” foods.

每个健身影响者都会告诉你不同的事情。一些“点击诱饵”专家会用不同的方式引导你，但事实是，你不能在几个月内完成任何事情。这远远不够，远远不够。不要再听菜鸟和业余爱好者的话了，看看你的身体是如何工作的，什么时候能燃烧更多的脂肪。
时不时地用一顿“欺骗餐”犒劳自己。你的大脑和味蕾也需要快乐。
让自己挨饿不会导致体重减轻。你的身体会反过来渴望高热量，这是一个危险的循环。
实际上，根本就没有所谓的“燃烧脂肪”的食物。

You cannot target fat in specific areas of your body. The body does it on its own. It can all be accelerated by being on a calorie deficit.
Don’t spend money on health subscxtions, expensive fitness programs, over the head costly weight loss plans. Everything you need is available on YouTube and other platforms.
You will be surprised that healthy foods are not that expensive at all. It just takes a bit of research and intent.
Lastly, understand your “why” as mentioned before. Don’t do it to look good for others. Don’t do it so that people can stop fat-shaming. Do it to feel healthy inside out. You will be surprised that once you actually reach your goals, your mind will be in a better state and external acceptance won’t matter at all.
 
你不能以身体特定部位的脂肪为目标。这是身体自己的反应。卡路里摄入不足会加速这一切。
不要把钱花在健康订阅、昂贵的健身计划上，也不要花在昂贵的减肥计划上。你需要的一切都可以在YouTube和其他平台上找到。
你会惊讶地发现健康的食物根本没有那么贵。这只需要一点研究和意愿。
最后，像前面提到的，理解你的“为什么”。不要为了别人好而这么做。不要为了让人们停止对肥胖的羞辱而这么做。这样做可以让你从内到外感觉健康。你会惊讶地发现，一旦你真的达到了目标，你的思想会处于一个更好的状态，外界的接纳也不再重要。
 
Betty Peterson
To help you along your weight loss journey, we have teamed up with our friends at Protein World to bring you the 4 things you truly require to know to lose that weight.
1. How does weight loss work?
Quite simply, you lose weight when you burn further calories through exertion than you consume over a prolonged period of time. Consistency is the key when it comes to weight loss. If you ’re in a calorie deficiency ( i.e. you have consumed smaller calories than you have burned) on day one, but also over-eat or do not exercise enough on day two, also all your hard work is directly undone. Thus, you need to be in a calorie deficit over an extended period of time in order to achieve your weight loss targets. The quickly you want to lose weight, the bigger your calorie crunch needs to be, so you need to eat lower and move more.
2. Why is weight loss important?
There are any number of reasons why weight loss is so vital. Not only can it be good for us physically, reducing our chances of sustaining from health problems similar as type 2 diabetes, heart illness, high blood pressure and indeed some cancers. Meanwhile, losing weight is a fantastic way for those who formerly suffer from some of these conditions to assist manage them, thanks to a reduction in blood sugar levels, cholesterol levels and blood pressure too. Also, weight loss has indeed been proven to be good for our internal health and our self- image.
 
为了帮助你的减肥之旅，我们和蛋白质世界的朋友们一起为你带来了4件你真正需要知道的减肥的事情。
1. 减肥是如何起作用的？
很简单，当你在运动中消耗的热量超过你在一段时间内消耗的热量时，你就会减肥。坚持是减肥的关键。如果你在第一天卡路里缺乏（即你摄入的卡路里比你燃烧的少），但第二天又吃得过多或锻炼得不够，那么你所有的辛苦锻炼也会直接被抵消。因此，为了达到你的减肥目标，你需要在一段较长的时间内保持卡路里的不足。你越想快速减肥，你需要消耗的卡路里就越多，所以你需要吃得少一点，并且多运动。
2. 为什么减肥很重要？
减肥如此重要的原因有很多。它不仅对我们的身体有好处，还能减少我们患有类似于糖尿病、心脏病、高血压和某些癌症等健康问题的机会。与此同时，为了降低血糖水平、胆固醇水平和血压，减肥对于那些曾经患有这些疾病的人来说是一种绝妙的方法，可以帮助他们控制这些疾病。此外，减肥确实被证明对我们的内在健康和自我形象有好处。
 
3. Why is weight loss so hard?
Weight loss tends to be hard when you make a lot of changes in a really short amount of time. One of the vital points to remember about weight loss is that it requires consistency.However, you will not see a change, If you are not conformable with your efforts. More frequently than not, when people go on a‘diet’ they do not do the examine into the best diets for their habits, life, age etc. There are numerous factors which impact weight loss, and they all need to be considered. Trying a one-size-fits-all diet of barring food groups, over exercising and under eating can affect in a person becoming malnourished. This kind of dieting isn't a supportable way to live, and at some point the abstainer will stop, recapture bad eating habits and recapture the weight.
4. Can rapid weight loss cause side effects?
One of the most usual side- effects you may have heard of is “ hanger”. As much as it pains us to allow, the hanger is surely true when it comes to weight loss. It’s important to eat meals which are full of slow release carbohydrates and fiber to keep you fuller for longer and to avoid an empty stomach from affecting your mood. Rapid weight loss can also affect in some side effects similar as headaches, fatigue and irritability. These are the result of an raised time spent in a tough calorie deficit, which can amplify symptoms chummed with dehydration, malnutrition and muscle loss.
 
3.为什么减肥这么难？
当你在很短的时间内做出很多改变时，减肥会变得很困难。关于减肥，最重要的一点是需要持之以恒。然而，如果你和你的努力不一致，你将不会看到改变。通常情况下，当人们在进行“节食”时，他们不会对自己的习惯、生活、年龄等进行最佳饮食的检查。影响减肥的因素有很多，它们都需要被考虑。尝试一种不吃各种食物、过度锻炼和饮食不足的“一刀切”的饮食习惯会导致一个人的营养不良。这种节食并不是一种可支持的生活方式，在某一时刻，戒酒者会停止节食，重新养成不良的饮食习惯，体重也会重新增长。
4. 快速减肥会导致副作用吗？
你可能听说过的最常见的副作用之一就是“饿怒”。虽然这让我们很痛苦，但在减肥方面，这确实是正确的。重要的是要吃那些富含碳水化合物和纤维的食物，这些食物能让你长时间保持饱腹感，避免空腹影响心情。快速减肥也会产生一些副作用，如头痛、疲劳和易怒。这是由于长期处于严重的热量不足状态，会加剧脱水、营养不良和肌肉流失等症状。