方法(方法派)

现在好像已经进入了全民减肥的时代了。减肥也变得不仅仅是为了好看，为了好的身材，越来越多的人真的是为了身体着想，因为瘦一点会减少很多病的发病率（如高血压、2型糖尿病、以及心血管疾病等慢性疾病）。

节食和运动我们今天就不多说了，那么什么方法比健康的饮食还有效果呢？

分享一则阅读材料，最近据美国大学一项研究显示，好的心态比单纯的健康饮食更能帮助人们减肥。

Mindfulness is more effective than simply trying to eat healthy, a study claims.

据一项最新研究显示，好的心态比单纯的健康饮食更有效。

Eighty people joined a study by North Carolina State University, with half designing their own diet, and half engaging in daily meditation.

北卡罗来纳州立大学进行了一项有80人参加的研究，其中一半参与者坚持一份设计好的饮食，而另一半人则每日进行冥想。

The results revealed the mindfulness group lost an average of 4.2lbs - seven times the other group's average weight loss of 0.6lbs.

结果显示冥想组的人体重平均瘦了4.2磅——是另一组人（0.6磅）的7倍。

It is a staggering testament to the power of meditation, researchers say, as the nation fights an obesity crisis.

研究人员表示，这项研究证明了冥想的惊人力量——尤其是在目前美国肥胖人群数量高居不下的情况下。

Overweight and obesity increase the risk of chronic diseases including hypertension, type 2 diabetes, and cardiovascular disease.

超重和肥胖增加了包括高血压、2型糖尿病、以及心血管疾病等慢性疾病的风险。

A 'small changes approach' is one possible weight management strategy, which emphasises the combination of diet and physical activity and suggests reductions in energy intake and increases in energy expenditure to prevent weight gain and or promote weight reduction.

而一个“小转变”就是一种可能的体重管理策略，这种转变强调饮食和身体运动相结合，并建议减少能量摄入、加大能量消耗，从而防止增重、助力减肥。

In recent years, mindful eating - focusing on what you see and feel in the moment to increasing one's awareness - has been introduced as a possible strategy for weight management.

近些年来，“心态饮食法（mindful eating）”已被引入作为一种可能的体重管理策略，该方法强调专注于眼前看到和感觉到的东西，从而提高自己的意识。

The main purpose of the study was to examine the effectiveness of a program called Eat Smart, Move More, Weigh Less (ESMMWL) to increase awareness of eating habits.

这项研究是主要目的是检测一个被称之为“精食、多动、减重（Eat Smart, Move More, Weigh Less）”项目的有效性，该项目力图提高人们对饮食习惯的意识。

Researchers also wanted to investigate the relationship between mindful eating and weight loss.

研究人员们还想对心态饮食法和减肥之间的关系进行研究。

ESMMWL was developed by researchers at North Carolina State University and North Carolina Division of Public Health.

“精食、多动、减重”项目由北卡州立大学和北卡卫生部共同发起。

It hinges on the idea of creating a structure that will help participants change behaviors that have caused them to gain weight, or prevent weight loss.

该项目提出了这一理念，即创建一个结构，帮助参与者改变导致自己肥胖、或者不利减肥的习惯。

Participants take the class from a live instructor at the same time each week on a computer or mobile device.

每周同一时间，参与者都会通过电脑或者手机接受一位教师的指导。

To measure their level of mindfulness, researchers got each of the participants to fill out the Mindful Eating Questionnaire, a 28-point survey that assesses five domains of mindful eating.

为了测量他们的心态水平，研究人员让每个参与者都填写了“心态饮食问卷”，该问卷用28个问题从5个领域对参与者的心态饮食进行了评估。

Mindful eating includes paying attention to hunger and fullness cues, planning meals and snacks, eating as a singular activity as opposed to eating while doing other activities, and paying special attention to how food tastes.

心态饮食法包括注意饥饿和饱足感的原因、规划饮食和零食、将饮食作为一项专注性活动而不同时做其他事情、以及特别留心食物的味道等。

It may also include having just one or two bites of special higher calorie foods and savoring the flavor.

心态饮食法还建议不要摄入过多高热量食物，只吃一两口尝尝味道就行。

The trial lasted 15 weeks.

这项实验一共持续了15周。

The 28 participants that completed ESMMWL lost an average of 4.2lbs. The rest lost around 0.6lbs.

完成“精食、多动、减重”项目的参与者一共瘦了4.2磅，其他人瘦了0.6磅。

And participants who completed ESMMWL had a significantly larger increase in their mindfulness scores than those in the waitlist control group.

而和对比组相比，完成了该项目的参与者在心态测试中的得分要高得多。

'Results suggest that there is a beneficial association between mindful eating and weight loss,' the authors wrote in the study.

作者们在研究中写道：“结果证明心态饮食法和减肥之间存在着有益的联系。”

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