本帖最后由 chinayard 于 2012-3-2 00:38 编辑
福音啊！
是的，你能把自己想的更瘦一点：思维训练帮你保持苗条
每年，我们都花费数百万在饮食和健身馆会员资格上，但是肥胖研究专家越来越相信问题不在于我们吃了哪种食物或我们进行了多少锻炼，而是我们是怎么想的。
‘There is a non-stop communication between your mind and body, but the mind is the most important because it drives your behaviour,’ says nutrition and exercise specialist Janet Thomson, author of Think More, Eat Less.
“你思维和身体每时每刻都在不间断的相互交流，但思维是最重要的，因为它驱使着你的行为”——营养和锻炼专家，《多思考，少进食》的作者珍妮特•汤姆森这样说道。
She is convinced we become overweight as a result of confused messages from the brain sabotaging our attempts to slim.
她确信我们变得过胖是大脑发出破坏我们企图变瘦的混乱信息所造成的。
Exercise specialist Janet Thomson is convinced we become overweight as a result of confused messages from the brain sabotaging our attempts to slim
锻炼专家珍妮特•汤姆森确信我们变得过胖是大脑发出破坏我们企图变瘦的混乱信息所造成的。
So, if we have been told we are ‘well-built’ or ‘chubby’ or that ‘dieting is a waste of time’, the messages can stick. Without even realising, our emotional link with food can become toxic and we will no longer eat only when hungry and stop when full.
因而，如果我们一直被告知，“我们是体型匀称的”或者“丰满的”又或者“节食就是浪费时间”等，这些信息会滞留在我们脑子里。甚至我们可能没有认识到，我们与食物的情感联系能变得有害，并且我们将不会再吃直到我们饿了或者在感到饱的时候停止进食。
However, she maintains this can be changed and has devised a programme of mind exercises that she believes can boost our chances of getting, and staying, slim.
然而，她主张这种状况是可以改变的，并为此设计了一个思维训练的项目。她相信通过这个训练可以大大提高我们变得苗条或保持苗条的机会。
THINK about how you will look and feel a month after you have achieved your weight- loss goal — slim and healthy. Now, visualise yourself three months after that and six months later. Commit to spending one minute just before you go to sleep each night and one minute when you wake each morning (while you are in a sleepy, trance-like state) visualising yourself like this. Creating powerful positive emotions helps generate faith in your ability to succeed.
想象一下一个月后，你达到你的减重目标，变得苗条和健康，你将如何看待和感受自身。现在，将你的视角放到三个月后甚至更远，六个月之后。每晚入睡前和清晨醒来时各投入一分钟的时间来想象自身。创造强大的正面情绪来帮助你积聚成功的信念。
WRITE down exactly what you want to achieve — to be comfortable in size 12 jeans? To run a marathon? — and what you are prepared to do to get there — ‘I will eat less’ or ‘I will stick to a training regime’. Read this mission statement out loud twice a day.
把你想要达成的目标写下来——想要顺利穿上尺寸12的牛仔裤？想要跑一次马拉松？——同时你准备去做并达成这些目标——“我要吃的更少一点”或者“我要保持训练状态”。把这些任务内容一天两次大声地读出来。
IDENTIFY the thoughts and behaviour that may have kept you from achieving your goals in the past. Make a list of all the things that could have been making you fat (too many takeaways, too much wine), then write a list of alternative behaviours that you intend to do instead (planning meals, drinking alcohol only at weekends).
把那些过去阻止你达成目标的想法和行为识别出来。把是你发胖的这些东西（过多的外卖食品，过量的饮酒）列一张表，然后列一张替代行为（规划饮食、仅在周末喝酒）的表。
KEEP a food diary: write down everything that passes your lips. Studies show that even if you don’t consciously restrict your food intake, a diary makes you more conscious of what you eat. Being aware is a step forward.
写一个事物日记：把每一样吃进嘴里的东西写下来。研究表明，即使你没有有意识到要控制事物的摄入量，一本日记会让你更清楚的意识到你吃了什么。充分认识到你吃了什么就是向前走了一大步。
SPEND time with like-minded people who have already achieved or have similar goals. Who you spend time with directly affects your attitude because your unconscious mind will be continually processing their shared experiences as well as your own.
花一点时间和志趣相投的朋友呆在一起，他们可能和你有着相同的目标，或者已经达成了自己的目标。你花时间和谁在一起将直接影响到你的态度，因为你的潜意识将会继续将他们所分享的经验融合进你的脑子里。
FOLLOW two simple eating rules: never use food as a reward or treat — eat only because your body needs fuel, then give it the best quality fuel possible. Never ban yourself from eating something. This will only make you want it more.
遵守以下两条简单的饮食规则：1.绝不要将食物作为奖励——吃东西只是因为你的身体需要能量，然后尽可能进食高质量的食物。2.绝不要禁止你自己吃东西，这样只会让你更想吃。 |
发表于 2012-3-2 01:36
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