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TED, Sandra Aamodt: Why dieting doesn't usually work

Sandra Aamodt: Why dieting doesn't usually work

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.

0:32This 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. And 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.

1:09As 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 brain 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 you're thinking about what to have for dinner.

1:52Your brain also has its own sense of what you should weigh, no 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 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 adjusting hunger, activity and metabolism, to keep your 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, but 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 weight, 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 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 forever than someone of the same weight who has always been thin.

4:06From an evolutionary perspective, your body's resistance to weight loss makes sense. When food was scarce, our ancestors' survival depended on conserving energy, 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: Setpoints can go up, but they rarely go down. Now, if your mother ever 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 to a long famine, 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 some 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.

5:37Sadly, a temporary weight gain can become 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.

5:52Psychologists classify eaters into two groups, those who rely on their hunger and 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 vulnerable 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 long-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 eating 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) 7:26I left almost all my graphs at home, but I couldn't resist throwing in just this one, because I'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 normal-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 during 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 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 can't lose weight and keep it off.

8:47Diets 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 you 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.

9:07If I've convinced you that dieting might be a problem, the next question is, what do 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 weight 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 when 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 like 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 seem harmless, but they actually do a lot of collateral damage.At worst, they ruin lives: Weight obsession leads to eating disorders, especially in young kids. In the U.S., we have 80 percent of 10-year-old girls say they've been on a diet. Our daughters have learned to measure their worth by the wrong scale. Even at its best, dieting is a waste of time and energy. It takes willpower which you could be using to help your kids with their homework or to finish that important work project, and because willpower is limited, any strategy that relies on its consistent application is pretty much guaranteed to eventually fail you when your attention moves on to something else.

11:54Let me leave you with one last thought. What if we told all those dieting girls that it's okay to eat when they're hungry? What if we taught them to work with their appetite instead of fearing it? I think most of them would be happier and healthier, and as adults, many of them would probably be thinner. I wish someone had told me that back when I was 13.

12:23Thanks.

12:25(Applause)


Sandra Aamodt: Why dieting doesn't usually work Sandra Aamodt: Warum Diäten meist nicht funktionieren Sandra Aamodt: Por qué las dietas no suelen funcionar Sandra Aamodt : Pourquoi les régimes ne fonctionnent généralement pas サンドラ・アモット:ダイエットがうまくいかない理由 산드라 아모트: 다이어트가 보통 효과가 없는 이유 Sandra Aamodt: Dlaczego diety zwykle nie działają Sandra Aamodt: Porque é que as dietas não costumam funcionar Sandra Aamodt: Diyet yapmak neden genellikle işe yaramaz? Сандра Аамодт: Чому дієта зазвичай не працює Sandra Aamodt:为什么节食通常不起作用 桑德拉-阿莫特:为什么节食通常不起作用

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. Como mi resolución de Año Nuevo, dejé de hacer dieta, dejé de preocuparme por mi peso y aprendí a comer con atención. Now I eat whenever I'm hungry, and I've lost 10 pounds. Ahora como cuando tengo hambre, y he perdido 10 libras.

0:32This was me at age 13, when I started my first diet. 0: 32Era yo a los 13 años, cuando comencé mi primera dieta. I look at that picture now, and I think, you did not need a diet, you needed a fashion consult. Miro esa foto ahora, y creo que no necesitabas una dieta, necesitabas una consulta de moda. 我现在看那张照片,我想,你不需要节食,你需要时尚咨询。 (Laughter) (Risas) Pero pensé que necesitaba perder peso, y cuando lo recuperé, por supuesto me culpé a mí mismo.

But I thought I needed to lose weight, and when I gained it back, of course I blamed myself. Y durante las siguientes tres décadas, comencé varias dietas. Sin importar lo que probé, el peso que había perdido siempre regresaba. 但是我认为我需要减肥,当我减肥时,我当然责怪自己。 And 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. Estoy seguro que muchos de ustedes conocen el sentimiento. I'm sure many of you know the feeling. 1: 09Como neurocientífico, me preguntaba, ¿por qué esto es tan difícil?

1:09As a neuroscientist, I wondered, why is this so hard? Obviamente, cuánto pesas depende de cuánto comes y cuánta energía quemas. Obviously, how much you weigh depends on how much you eat and how much energy you burn. Lo que la mayoría de las personas no se dan cuenta es que el hambre y el uso de la energía están controlados por el cerebro, principalmente sin tu conocimiento. What most people don't realize is that hunger and energy use are controlled by the brain, mostly without your awareness. Tu cerebro hace mucho de su trabajo detrás de las escenas, y eso es algo bueno, porque tu mente consciente, ¿cómo lo expresamos educadamente? 大多数人没有意识到的是,饥饿和能量消耗是由大脑控制的,大部分情况下你都没有意识到。 Your brain 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? - Se distrae fácilmente. 你的大脑在幕后做了很多工作,这是一件好事,因为你有意识的头脑——我们如何礼貌地表达? -- it's easily distracted. Es bueno que no tenga que acordarse de respirar cuando se ve atrapado en una película. It's good that you don't have to remember to breathe when you get caught up in a movie. No olvides cómo caminar porque estás pensando en qué cenar. 当你沉浸在电影中时,你不必记得呼吸,这很好。 You don't forget how to walk because you're thinking about what to have for dinner. 1: 52Tu cerebro también tiene su propio sentido de lo que debes pesar, no importa lo que crees conscientemente. Esto se llama tu punto establecido, pero ese es un término engañoso, porque en realidad es un rango de aproximadamente 10 o 15 libras. 您不会忘记如何走路,因为您正在考虑晚餐吃什么。

1:52Your brain also has its own sense of what you should weigh, no 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. Puede usar las opciones de estilo de vida para mover su peso hacia arriba y hacia abajo dentro de ese rango, pero es mucho más difícil mantenerse fuera de él. 1:52 不管你有意识地相信什么,你的大脑也有自己的感觉,你应该称重。这被称为你的设定点,但这是一个误导性的术语,因为它实际上是大约 10 或 15 磅的范围。 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. El hipotálamo, la parte del cerebro que regula el peso corporal, hay más de una docena de señales químicas en el cerebro que le dicen a su cuerpo que aumente de peso, más que otra docena que le dicen a su cuerpo que lo pierda, y el sistema funciona como un Termostato, que responde a las señales del cuerpo ajustando el hambre, la actividad y el metabolismo, para mantener su peso estable a medida que cambian las condiciones. 您可以使用生活方式选择在该范围内上下移动体重,但要保持在该范围之外要困难得多。 The 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 adjusting hunger, activity and metabolism, to keep your weight stable as conditions change. Eso es lo que hace un termostato, ¿verdad? 下丘脑是大脑中调节体重的部分,大脑中有十几个化学信号告诉你的身体增加体重,还有十几个告诉你的身体减肥,这个系统就像一个恒温器,通过调整饥饿、活动和新陈代谢来响应来自身体的信号,以在条件变化时保持体重稳定。 That's what a thermostat does, right? Mantiene la temperatura en su casa igual que el clima cambia afuera. It keeps the temperature in your house the same as the weather changes outside. Ahora puede tratar de cambiar la temperatura de su casa abriendo una ventana en el invierno, pero eso no cambiará la configuración del termostato, que responderá pateando el horno para calentar el lugar. 它使您家中的温度与外面的天气变化保持一致。 Now you can try to change the temperature in your house by opening a window in the winter, but 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. Su cerebro funciona exactamente de la misma manera, respondiendo a la pérdida de peso mediante el uso de herramientas poderosas para hacer que su cuerpo regrese a lo que considera normal. 现在你可以试着在冬天打开窗户来改变你家的温度,但这不会改变恒温器的设置,它会通过踢炉子来让房子重新暖和起来。 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. Si pierde mucho peso, su cerebro reacciona como si se estuviera muriendo de hambre, y ya sea que comenzara gordo o delgado, la respuesta de su cerebro es exactamente la misma. Se você perder muito peso, seu cérebro reage como se você estivesse morrendo de fome e, quer você tenha começado gordo ou magro, a resposta de seu cérebro é exatamente a mesma. 您的大脑以完全相同的方式工作,通过使用强大的工具将您的身体推回到它认为正常的状态来应对体重减轻。 If you lose a lot of weight, your brain reacts as if you were starving, and whether you started out fat or thin, your brain's response is exactly the same. 如果你减了很多体重,你的大脑就会像挨饿一样做出反应,而无论你是从胖还是瘦开始,你的大脑的反应都是一样的。 We would love to think that your brain could tell whether you need to lose weight or not, but it can't. Si pierde mucho peso, tiene hambre y sus músculos queman menos energía. 我们很乐意认为您的大脑可以判断您是否需要减肥,但它不能。 If you do lose a lot of weight, you become hungry, and your muscles burn less energy. El Dr. Rudy Leibel, de la Universidad de Columbia, descubrió que las personas que han perdido el 10 por ciento de su peso corporal queman entre 250 y 400 calorías menos porque se suprime su metabolismo. 如果你确实减轻了很多体重,你会变得饥饿,你的肌肉燃烧的能量就会减少。 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. Eso es mucha comida. Esto significa que una persona que hace una dieta exitosa debe comer esto mucho menos para siempre que una persona del mismo peso que siempre ha sido delgada. Cela signifie qu'une personne à la diète qui réussit doit en manger beaucoup moins pour toujours qu'une personne du même poids qui a toujours été mince. 哥伦比亚大学的 Rudy Leibel 博士发现,体重减轻 10% 的人会少燃烧 250 到 400 卡路里,因为他们的新陈代谢受到抑制。 That's a lot of food.This means that a successful dieter must eat this much less forever than someone of the same weight who has always been thin. 4: 06Desde una perspectiva evolutiva, la resistencia de su cuerpo a perder peso tiene sentido. 那是很多食物。这意味着一个成功的节食者必须永远比同样体重但一直很瘦的人吃得少得多。

4:06From an evolutionary perspective, your body's resistance to weight loss makes sense. Cuando los alimentos escaseaban, la supervivencia de nuestros antepasados dependía de la conservación de la energía, y recuperar el peso cuando había alimentos disponibles los habría protegido contra la próxima escasez. 4:06 从进化的角度来看,你的身体对减肥的抵抗力是有道理的。 When food was scarce, our ancestors' survival depended on conserving energy, and regaining the weight when food was available would have protected them against the next shortage. A lo largo de la historia humana, la inanición ha sido un problema mucho más grande que comer en exceso. Over the course of human history, starvation has been a much bigger problem than overeating. Esto puede explicar un hecho muy triste: los puntos de ajuste pueden aumentar, pero rara vez disminuyen. This may explain a very sad fact: Setpoints can go up, but they rarely go down. Ahora, si tu madre alguna vez mencionó que la vida no es justa, esta es la clase de cosas de las que hablaba. Isso pode explicar um fato muito triste: os pontos de ajuste podem aumentar, mas raramente diminuem. 这可以解释一个非常悲惨的事实:设定点可以上升,但很少下降。 Now, if your mother ever mentioned that life is not fair, this is the kind of thing she was talking about. (Risas) Una dieta exitosa no baja su punto de ajuste. 现在,如果你妈妈曾经提到过生活是不公平的,这就是她所说的那种事情。 (Laughter) Successful dieting doesn't lower your set point. Incluso después de haber mantenido el peso durante siete años, tu cerebro sigue intentando hacer que recuperes el peso. (笑声) 成功的节食不会降低你的设定点。 Even after you've kept the weight off for as long as seven years, your brain keeps trying to make you gain it back. Si esa pérdida de peso se hubiera debido a una larga hambruna, sería una respuesta sensata. Даже после того, как вы удерживали вес в течение семи лет, ваш мозг продолжает пытаться заставить вас снова его набрать. 即使你已经减轻了长达七年的体重,你的大脑仍然试图让你重新获得它。 If that weight loss had been due to a long famine, that would be a sensible response. En nuestro mundo moderno de hamburguesas, no está funcionando tan bien para muchos de nosotros. Dans notre monde moderne de hamburgers au volant, cela ne fonctionne pas très bien pour beaucoup d'entre nous. 如果体重减轻是由于长期饥荒造成的,那将是一个明智的反应。 In our modern world of drive-thru burgers, it's not working out so well for many of us. Esa diferencia entre nuestro pasado ancestral y nuestro presente abundante es la razón por la que el Dr. Yoni Freedhoff, de la Universidad de Ottawa, quisiera llevar a algunos de sus pacientes a un momento en que la comida estaba menos disponible, y también es la razón por la que cambiar la comida El medio ambiente realmente va a ser la solución más efectiva para la obesidad. 在我们现代的得来速汉堡世界中,对我们中的许多人来说效果并不好。 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 some 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. 5: 37 En pocas palabras, un aumento de peso temporal puede volverse permanente. 我们祖先的过去和我们丰富的现在之间的差异是渥太华大学的 Yoni Freedhoff 博士想带他的一些病人回到食物较少的时代的原因,这也是改变食物的原因环境真的将是解决肥胖最有效的方法。

5:37Sadly, a temporary weight gain can become permanent. Si se mantiene en un peso alto durante demasiado tiempo, probablemente una cuestión de años para la mayoría de nosotros, su cerebro puede decidir que esa es la nueva normalidad. 5:37 可悲的是,暂时的体重增加可能会变成永久性的。 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. 5: 52Los psicólogos clasifican a los comedores en dos grupos, los que dependen de su hambre y los que tratan de controlar su alimentación a través de la fuerza de voluntad, como la mayoría de las personas que hacen dieta. 5:52 Psychologen classificeren eters in twee groepen: degenen die afhankelijk zijn van hun honger en degenen die proberen hun eten te beheersen door middel van wilskracht, zoals de meeste mensen die een dieet volgen. 如果你长时间保持高体重,对我们大多数人来说可能需要几年时间,你的大脑可能会认为这是新常态。

5:52Psychologists classify eaters into two groups, those who rely on their hunger and those who try to control their eating through willpower, like most dieters. Llamémosles comedores intuitivos y comedores controlados. 5:52 心理学家将食客分为两类,一类是依靠饥饿感,另一类是像大多数节食者一样,通过意志力控制饮食。 Let's call them intuitive eaters and controlled eaters. 我们称他们为直觉型食客和受控食客。 The interesting thing is that intuitive eaters are less likely to be overweight, and they spend less time thinking about food. Los comedores controlados son más vulnerables a comer en exceso en respuesta a la publicidad, el tamaño exagerado y el buffet de todo lo que pueda comer. 有趣的是,直觉性饮食者不太可能超重,他们花在思考食物上的时间也更少。 Controlled eaters are more vulnerable to overeating in response to advertising, super-sizing, and the all-you-can-eat buffet. Y una pequeña indulgencia, como comer una cucharada de helado, es más probable que provoque un atracón de comida en los comedores controlados. Et une petite indulgence, comme manger une boule de crème glacée, est plus susceptible de conduire à une frénésie alimentaire chez les mangeurs contrôlés. 受控制的食客更容易因广告、超大尺寸和无限量自助餐而暴饮暴食。 And a small indulgence, like eating one scoop of ice cream, is more likely to lead to a food binge in controlled eaters. Los niños son especialmente vulnerables a este ciclo de dieta y luego atracones. Les enfants sont particulièrement vulnérables à ce cycle de régime puis de binging. Kinderen zijn bijzonder kwetsbaar voor deze cyclus van diëten en dan eetbuien. 一点点放纵,比如吃一勺冰淇淋,更有可能导致受控制的人暴饮暴食。 Children are especially vulnerable to this cycle of dieting and then binging. Several long-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 eating disorders. El otro factor, por cierto, aquellos de ustedes que son padres, fueron insultados por miembros de la familia sobre su peso. L'autre facteur, en passant, ceux d'entre vous qui sont parents, était que les membres de la famille se moquaient de leur poids. 几项长期研究表明,在青春期早期节食的女孩五年后超重的可能性要高出三倍,即使她们开始时体重正常,所有这些研究都发现预测体重的相同因素增益还预测了饮食失调的发展。 The other factor, by the way, those of you who are parents, was being teased by family members about their weight. Así que no hagas eso. 另一个因素,顺便说一句,你们这些为人父母的人,被家人嘲笑他们的体重。 So don't do that. (Laughter) 7:26I left almost all my graphs at home, but I couldn't resist throwing in just this one, because I'm a geek, and that's how I roll. 7: 26 Dejé casi todos mis gráficos en casa, pero no pude resistir tirar solo esto, porque soy un geek, y así es como ruedo. 7: 26J'ai laissé presque tous mes graphiques à la maison, mais je n'ai pas pu résister à jeter celui-ci, parce que je suis un geek, et c'est comme ça que je roule. (笑声) 7:26 我几乎把所有的图表都留在了家里,但我忍不住只扔了一张,因为我是个极客,我就是这样滚动的。 (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. (笑声) 这是一项研究了 14 年期间的死亡风险,基于四种健康习惯:吃足够的水果和蔬菜、每周锻炼 3 次、不吸烟和适度饮酒。 Let's start by looking at the normal-weight people in the study. Comencemos por observar a las personas con peso normal en el estudio. 让我们从研究中体重正常的人开始。 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. La altura de las barras es el riesgo de muerte, y esos cero, uno, dos, tres, cuatro números en el eje horizontal son el número de esos hábitos saludables que tenía una persona determinada. 条形的高度是死亡风险,横轴上的零、一、二、三、四数字是特定人所拥有的健康习惯的数量。 And as you'd expect, the healthier the lifestyle, the less likely people were to die during the study. Y como era de esperar, mientras más saludable sea el estilo de vida, menos probabilidades habrá de que las personas mueran durante el estudio. 正如您所料,生活方式越健康,人们在研究期间死亡的可能性就越小。 Now let's look at what happens in overweight people.The ones that had no healthy habits had a higher risk of death. Ahora veamos lo que sucede en las personas con sobrepeso. Los que no tenían hábitos saludables tenían un mayor riesgo de muerte. 现在让我们看看超重的人会发生什么。没有健康习惯的人死亡风险更高。 Adding just one healthy habit pulls overweight people back into the normal range. Agregar solo un hábito saludable hace que las personas con sobrepeso vuelvan al rango normal. 只增加一个健康的习惯就能让超重的人恢复到正常范围。 For obese people with no healthy habits, the risk is very high, seven times higher than the healthiest groups in the study. 对于没有健康习惯的肥胖人群来说,风险非常高,是研究中最健康人群的七倍。 But a healthy lifestyle helps obese people too. 但健康的生活方式也有助于肥胖的人。 In fact, if you look only at the group with all four healthy habits, you can see that weight makes very little difference. De hecho, si solo observa al grupo con los cuatro hábitos saludables, puede ver que el peso hace muy poca diferencia. 事实上,如果你只看拥有所有四种健康习惯的那一组,你会发现体重几乎没有什么区别。 You can take control of your health by taking control of your lifestyle, even If you can't lose weight and keep it off. 你可以通过控制你的生活方式来控制你的健康,即使你不能减肥和保持体重。

8:47Diets don't have very much reliability. 8: 47Las dietas no tienen mucha fiabilidad. 8: 47 Les diets n'ont pas beaucoup de fiabilité. 8:47饮食没有太多的可靠性。 Five years after a diet, most people have regained the weight. Forty percent of them have gained even more. 其中百分之四十的人获得了更多。 If you 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. Si piensa en esto, el resultado típico de una dieta es que es más probable que aumente de peso a largo plazo que perderlo. 如果你考虑到这一点,节食的典型结果是,从长远来看,你更有可能增加体重而不是减肥。

9:07If I've convinced you that dieting might be a problem, the next question is, what do you do about it? 9: 07Si te he convencido de que la dieta podría ser un problema, la siguiente pregunta es, ¿qué haces al respecto? 9:07如果我让你相信节食可能是个问题,那么下一个问题是,你会怎么做? And my answer, in a word, is mindfulness. Y mi respuesta, en una palabra, es la atención plena. 总之,我的答案是正念。 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 weight gain boils down to eating when you're not hungry. Estoy hablando de comer conscientemente: aprender a entender las señales de su cuerpo para que coma cuando tenga hambre y se detenga cuando esté satisfecho, porque una gran cantidad de aumento de peso se reduce a comer cuando no tiene hambre. 我说的是正念饮食:学习了解身体的信号,以便在饥饿时进食,在饱腹时停止进食,因为大量体重增加归结为不饿时进食。 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. Dése permiso para comer todo lo que quiera y luego trabaje en averiguar qué es lo que hace que su cuerpo se sienta bien. 允许自己想吃多少就吃多少,然后努力弄清楚是什么让你的身体感觉良好。 Sit down to regular meals without distractions. 坐下来定期进餐,不要分心。 Think about how your body feels when you start to eat and when you stop, and let your hunger decide when you should be done. Piense en cómo se siente su cuerpo cuando empieza a comer y cuándo se detiene, y deje que su hambre decida cuándo debe terminar. 想想当你开始进食和停止进食时你的身体感觉如何,让你的饥饿感决定什么时候应该吃完。 It took about a year for me to learn this, but it's really been worth it. Me tomó cerca de un año aprender esto, pero realmente valió la pena. I am so much more relaxed around food than I have ever been in my life. 在食物方面,我比我有生以来任何时候都轻松得多。 I often don't think about it. I forget we have chocolate in the house. Olvido que tenemos chocolate en la casa. 我忘了我们家里有巧克力。 It's like aliens have taken over my brain. Es como si los extraterrestres se hubieran apoderado de mi cerebro. 就像外星人接管了我的大脑。 It's just completely different. 这完全不同。 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. Debo decir que este enfoque para comer probablemente no lo hará perder peso a menos que coma con frecuencia cuando no tiene hambre, pero los médicos no conocen ningún enfoque que haga que una pérdida de peso significativa en muchas personas, y eso es todo. por qué muchas personas ahora se están enfocando en prevenir el aumento de peso en lugar de promover la pérdida de peso. Afrontémoslo: si las dietas funcionaran, ya estaríamos delgados. 我应该说这种饮食方法可能不会让你减肥,除非你经常在不饿的时候吃东西,但是医生不知道有什么方法可以让很多人显着减肥,那就是为什么现在很多人都专注于防止体重增加而不是促进减肥。让我们面对现实吧:如果节食有效,我们都已经瘦了。 (Laughter) Why do we keep doing the same thing and expecting different results? (Risas) ¿Por qué seguimos haciendo lo mismo y esperando resultados diferentes? (笑声) 为什么我们总是做同样的事情却期待不同的结果? Diets may seem harmless, but they actually do a lot of collateral damage.At worst, they ruin lives: Weight obsession leads to eating disorders, especially in young kids. Las dietas pueden parecer inofensivas, pero en realidad causan muchos daños colaterales. En el peor de los casos, arruinan vidas: la obsesión por el peso conduce a trastornos de la alimentación, especialmente en niños pequeños. 节食看似无害,但实际上会造成很多附带损害。最糟糕的是,它们会毁掉生命:对体重的痴迷会导致饮食失调,尤其是在年幼的孩子身上。 In the U.S., we have 80 percent of 10-year-old girls say they've been on a diet. 在美国,80% 的 10 岁女孩说她们一直在节食。 Our daughters have learned to measure their worth by the wrong scale. Nuestras hijas han aprendido a medir su valor en la escala incorrecta. 我们的女儿们学会了用错误的尺度来衡量自己的价值。 Even at its best, dieting is a waste of time and energy. 即使在最好的情况下,节食也是浪费时间和精力。 It takes willpower which you could be using to help your kids with their homework or to finish that important work project, and because willpower is limited, any strategy that relies on its consistent application is pretty much guaranteed to eventually fail you when your attention moves on to something else. Se requiere fuerza de voluntad que podría estar usando para ayudar a sus hijos con sus tareas o para terminar ese importante proyecto de trabajo, y debido a que la fuerza de voluntad es limitada, cualquier estrategia que se base en su aplicación consistente tiene muchas posibilidades de fallarle cuando su atención cambie. a algo mas 它需要意志力,你可以用它来帮助你的孩子完成家庭作业或完成重要的工作项目,而且由于意志力是有限的,任何依赖于其一致应用的策略几乎肯定会在你的注意力转移时最终失败到别的东西。

11:54Let me leave you with one last thought. 11: 54 Déjame dejarte con un último pensamiento. 11:54 让我给你留下最后一个想法。 What if we told all those dieting girls that it's okay to eat when they're hungry? ¿Qué pasaría si les dijéramos a todas las chicas que hacen dieta que está bien comer cuando tienen hambre? 如果我们告诉所有那些节食的女孩,她们饿的时候可以吃东西怎么办? What if we taught them to work with their appetite instead of fearing it? ¿Qué pasaría si les enseñáramos a trabajar con su apetito en lugar de temerlo? 如果我们教他们按照自己的胃口工作而不是害怕它呢? I think most of them would be happier and healthier, and as adults, many of them would probably be thinner. Creo que la mayoría de ellos serían más felices y saludables, y como adultos, muchos de ellos probablemente sean más delgados. 我认为他们中的大多数人会更快乐、更健康,而作为成年人,他们中的许多人可能会更瘦。 I wish someone had told me that back when I was 13. Desearía que alguien me hubiera dicho eso cuando tenía 13 años. 我希望在我 13 岁的时候有人告诉我。

12:23Thanks.

12:25(Applause)