龙腾网保持健康最好的方法是什么（上）

　　正文翻译
　　What is the best way to stay fit?
　　保持健康最好的方法是什么？
　　评论翻译
　　Sean Kernan
　　I＂d just gotten home from work.
　　My head hurt. I had the energy of an anemic slug.
　　My arms were sore from a previous workout. The only thing I wanted in the world was to lie on the couch, eat popcorn, and take a nap.
　　But I still went to the gym.
　　90% of staying in shape is saying no to other things.
　　肖恩克南
　　我刚下班回家。
　　我的头很疼。
　　我现在就像贫血的鼻涕虫一样虚弱。
　　经过了上次的锻炼之后我的胳膊就很疼。我现在唯一想做的事就是躺在沙发上，吃爆米花，然后打个盹。
　　但我还是去了健身房。
　　保持身材的秘诀中90%是对其他事情说不。
　　Rebecca Hallie, Construction Project Estimator (2012-present)
　　This answer is going to appeal to my fellow ultra-lazy, low-motivation people.
　　Those who die inside when we hear ＂go to the gym 5 days a week.＂
　　*ahem*
　　Scale back your portions. Cutting calories doesn’t have to mean eating kale salad all day or skipping meals. When you’re making your plate, start by taking maybe two-thirds or half of what you would normally take. Fill up more on lower calorie foods, like vegetables or fruit, and scale back on heavier starches and pasta. Practice eating until you’re satisfied, not until you’re groaning in pain and unbuttoning your jeans under the table.
　　Water, water, and more water. Swap any beverage with water whenever possible, especially carbonated drinks and alcohol. You won’t lose weight pounding back sodas and beers every day, but you might while drinking water. Water too boring by itself? Squeeze some fruit juice in there.
　　Walk. Walking feels like no effort, but it can do wonders for trimming down stubborn fat. If you have a desk job, get up and walk around as much as you possibly can. Take a quick walk around the block on your lunch break, or right after dinner. Leave yourself extra time to walk to the train station instead of taking the bus there. Take the stairs instead of the escalator. Park far away from the store entrance. Restaurant within a few blocks of home? Ditch the car and walk!
　　Keep diet and exercise goals realistic. Start small. Don’t shock your body into a rigorous exercise routine you’re not used to, or a near-starvation diet out of desperation. You’re more likely to just get frustrated and give up entirely. Work your way up to where you want to be. If taking an hour bike ride once a week is where you want to start, that’s okay. If you want to start your diet by only drinking soda once a week instead of every day, that’s okay, too. Success little by little is much more likely to keep you motivated than pushing yourself too hard.
　　丽贝卡·哈莉，建设项目估价师（2012年-至今）。
　　这个答案将会吸引那些非常懒惰、缺乏动力的人。
　　那些当我们听到＂每周去健身房5天＂的时候，内心就已经像是要死去的人。
　　*嗯哼*
　　减少你的食量。减少卡路里的摄入并不意味着整天吃羽衣甘蓝沙拉或者不吃饭。当你在吃饭的时候，从你平常吃的三分之二或一半开始。多吃低热量的食物，比如蔬菜或水果，少吃淀粉和意大利面。要练习吃到你有点饱为止，而不是一直吃到你痛苦地呻吟，然后在桌子底下解开你的牛仔裤扣子。
　　水，水，还有更多的水。尽可能把任何饮料都换成水，尤其是碳酸饮料和酒精饮料。每天喝苏打水和啤酒并不能减肥，但喝水可能可以减肥。喝水本身太无聊了？那就在里面挤点果汁。
　　走路。走路感觉不费力，但它对减少顽固脂肪有神奇的作用。如果你有一份需要坐在办公室的工作，那么尽可能多地站起来走动。在你的午餐休息时间或晚饭后，在街区里快速地走一走。给自己一些额外的时间步行去火车站，而不是坐公共汽车去那里。用楼梯代替自动扶梯。把车停在离商店入口远的地方。（要去）离我家几个街区的餐厅？不要开车了，走过去吧！
　　保持饮食和锻炼目标切合实际。从小事做起。不要强迫你的身体进行你还不习惯的严格的锻炼，也不要因为绝望而进行让你几乎感到很饥饿的饮食。这样你更有可能受挫并彻底放弃锻炼。努力地去达到你想要达到的目标。如果你想每周只骑一次自行车，每次只骑一个小时，那也没关系。如果你想从每周只喝一次苏打水而不是每天只喝一次开始你的节食计划，那也没关系。一点一点的成功比把自己逼得太紧更有可能让你保持动力。
　　Srishti Stempert, PhD student Oncology
　　Thanks for the A2A.
　　My focus on fitness started as a self-preservation tactic. The past few years have been extremely stressful for me for a variety of reasons. At my lowest, I lost the will to interact with anyone or do anything.
　　Hitting the gym for me, was the one thing that saved me. It started as a goal that I set for myself so that I would be forced to have some human interaction and get out of my room.
　　Today, I am proud to say that I focus on my fitness much more than I have ever had. It makes me feel extremely healthy, inside and outside. I do not have much time to spare in my day so it’s a pretty simple fitness routine:
　　I aim to work out at least 3 times a week. At the gym, I avoid cardio and focus on weight training as I love the rush that I get as I gradually go higher on the weight. I am not a PRO by any standards. Just a lean girl who barely has any muscles. However, I do take pride in lifting/pushing the weights I do and I view it as a competition with myself. I have been weight training regularly for only a couple of weeks but I love the lifestyle.
　　See the encircled text here? I have chicken legs so I was mightly pleased that just after capturing this moment, I switched to 170 pounds! This weight might or might not be impressive to you but it is all about seeing the upward curve on your growth chart, no matter where you start at.
　　2) I walk everywhere I can. Now I would not recommend this if one was in Beijing or Delhi as the air will do more harm than good. However, here in the states, I try to incorporate at least 20 minutes of walking into my everyday schedule. I do not take out time for this especially, but just opt to walk instead of, let’s say take a shuttle, for short distances.
　　3) Water. Drink like a fish. I drink a lot of water. I like water. I enjoy the taste (or lack thereof). Sounds stupid I know but water is one of my favorite drink. It just makes me feel hydrated and happy.
　　4) I drink herbal tea every night (decaff). Every night before going to bed, I have a cup of hot herbal tea. First, it makes me feel as if I am cleansing my digestive tract, Secondly, it helps me with getting sounder sleep.
　　斯里什蒂·斯坦佩特，肿瘤学博士生。
　　谢谢你的提问。
　　我对健身的关注最初是一种自我保护的策略。由于种种原因，过去几年我的压力很大。在我最低谷的时候，我失去了与任何人交往或做任何事的意愿。
　　对我来说，去健身房是唯一救了我的事。一开始，这是我为自己设定的一个目标，这样我就不得不离开我的房间，去进行一些人际交往。
　　到了今天，我可以很自豪地说，我比以往任何时候都更加注重自己的健康。这让我感到身心都非常健康。我一天没有太多的空闲时间，所以这是一个非常简单的健身计划：
　　我的目标是每周至少锻炼3次。在健身房，我避免做有氧运动，并且专注于体重训练，因为我喜欢随着体重逐渐增加时产生的快感。从任何标准来看，我都不是专业人士。我只是一个瘦骨嶙峋、几乎没有肌肉的女孩。然而，我确实为举重/推重物感到自豪，我认为这是一场与自己的比赛。我经常进行举重训练，虽然只进行了几个星期，但我喜欢这种生活方式。
　　看到这里圈出来的文字了吗？我得到了一个鸡腿，在我非常高兴抓拍到这一刻时，我发现我的体重到了170磅！单单这一个体重可能会也或者不会给你留下深刻印象，但这一切都是为了在你的体重图表上看到向上增长的曲线，无论你是从哪里开始的。
　　我能走到哪里我就走到哪里。但如果是在北京或德里，我不建议这样做。因为空气造成的危害大于走路获得的好处。然而，在美国，我试图将至少20分钟的步行时间纳入我的日程中。我并没有特意花时间去做这件事情，只是在我进行短途旅行时，我会选择步行而不是坐飞机。
　　水。像鱼一样去畅饮水。我会喝很多水。我喜欢水。我喜欢这种味道（也许水没什么味道）。我知道这听起来很蠢，但水是我最喜欢的饮料之一。它只会让我感到我身体的水分很充足并且很快乐。
　　我每晚都喝花草茶（无咖啡因的）。每晚睡觉前，我都要喝一杯热凉茶。首先，它让我感觉我好像在清洁自己的消化道，其次，它能帮助我睡得更香。