双语《小改变带你收获健康》

双语《小改变带你收获健康》 What is one small life change you have made recently to better your health? 你最近有什么小的生活改变使你更健康了? 获得 225.9kk 好评的回答@Alex StahlAlex Stahl： I used to work 9k - 5, get home, watch tv, order in, stay up late, wake up tired, rinse and repeat. 我以前的工作是朝九晚五，回到家，看电视，定外卖，熬夜，早上醒来 很疲惫，如此恶性循环。 When I got engaged, I knew that the pictures from our wedding day would be the ones we showed our children years from now and I did not want that image to be what it was I saw in the mirror. I knew I had some work to do (and bless my wife, she encouraged me to be healthier and start walking). 订婚以后我知道多年以后我们会给孩子看婚礼当天的照片，我不想到那 时孩子们看到的是我现在在镜子里看到的样子，我知道自己有事做了(还要感 谢我妻子，是她鼓励我要更健康并开始散步的)。 So what was the one small life change that improved my health? I set up rules. I set up two rules specifically: 那么我改善健康的生活小改变是什么呢?我设定规则。我具体制定了两 条规则： 1.No matter what, you are going for a walk today. 1.无论什么情况，今天都要去散步。 2.No drinking or eating out during the week. 2.一周不出去喝酒或吃饭。 Regarding the first rule, rain or shine, morning or night, I was going to go outside and walk around the neighborhood. Sure there were days where I meant to go but didn’t, and days where something came up and I couldn’t find the hour or two I needed to hit my goal. But by setting that goal to walk every day, I ended up walking around 22–25 days a month. 说到第一条规则，无论下雨或晴天、早上或晚上，我都会出去到周围散 散步。当然有些天我本打算散步但没去，还有时有事了抽不出一两个小时完 成当天的散步目标。但通过每天设定散步目标，最终一个月我走了大约 22– 25 天。 Regarding the second rule, I enjoy drinking socially. So I defined the week as Monday through Friday day. Those 4.5 days I was going to eat healthy. Make my own breakfast daily, prep lunches for the work week, and cook my own food at home. 说到第二条，我喜欢跟朋友出去喝酒，所以我规定的“一周”指的是周一 到周五，这 4 天半我的饮食很健康，每天自己做早餐，准备好周一到周五的 午餐，在家自己做晚饭。 Then come Friday night, I could go out and have a few beers with my buddies, or stay in and share a bottle of wine with my fiancee, and I would go out to eat on Saturdays and Sundays, basically all rules were off for about 56 hours. 然后就到周五晚上了，我会出去和哥们儿喝点啤酒，或者在家和未婚妻 喝一瓶红酒，周六周日晚上出去吃，这 56 个小时基本把所有规则都抛诸脑 后了。 While this probably slowed my progress down significantly, I found it incredibly easy to stick to. And since I still stuck to my daily walks, they helped as a reminder to rein in my weekend consumption just a little bit and as my walking progressed, so too did my calorie deficits (at least during the week). 虽然这可能严重减缓了我改善健康的速度，但我发现坚持起来简直太容 易了。我每天仍坚持散步，也有助于提醒我稍微控制一下周末的饮食。散步 还在继续，体内热量也在继续减少(至少周一到周五是这样)。 The end result was a daily calorie deficit of about 1,500 calories during the week and a gain of about 500 - 1,000 calories on the weekends. That worked out to about a pound and a half of weight lost per week. 最终结果是周一至周五每天减少约 1,500 卡热量，周末又增加 500 1,000 卡，算下来每周减掉了约一磅半的体重。