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.
三年半前，我做了人生中最棒的一個決定。作為新年的新決心，我放棄了節食， 停止了對自己體重的憂慮 ，我開始謹慎地對待進食。 現在，只要我餓了我就吃，我甚至還減了10磅 （約為4.55公斤）
This 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.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.
這是我13歲時候的樣子，那是我開始第一次節食。現在我看著這張照片，我想我需要的不是節食，而是一名時尚顧問 。 但當時我認為自己需要減肥，當我體重反彈回來的時候，我感到自責 。在接下來的三十年裡，我開始又結束了各式各樣的節食。無論我採取怎樣的努力，我減去的體重總會反彈回來，我確信你們中的很多人能體會到這感覺。
As 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.
作為一名神經科學家我很疑惑，為什麼這如此困難？很顯然，你的重量決定於你吃了多少和你消耗了多少能量 。但絕大部分人沒有意識到的是，飢餓和消耗是由大腦掌控的。
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.
大多數情況下你甚至不會意識到，你的大腦在後臺做了很多事。這很好，因為你的意識讓我想個更有禮貌的說法--- 很容易被分散。當你專注於電影的時候，你不需要記得呼吸，亦可自由暢快地呼吸.你不會因為思考晚餐吃什麼，而忘記如何行走。
Your 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.
你的大腦對於你的體重，有著自己的一套想法。無論你有意識地在想些什麼，這被叫做你的設定值。但那是個誤導人的術語，因為事實上它是一個範圍 大約在10到15磅內浮動。你可以通過選擇生活方式來改變你的體重，在這個範圍內上下浮動。但是如果要超出這個範圍，將是非常非常困難的。
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?
大腦的一個部分叫下丘腦，它調節著你的體重，你的大腦有十多種化學信號會告訴你的身體去增加體重。還有另外十多種信號會告訴你的身體去減重， 這系統的工作原理就像恆溫器。對身體接收到的信號做出反應，通過調節飢餓感、活動、新陳代謝，根據條件的變化，維持你的體重，這就是「恆溫器」的作用，對吧？
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.
恆溫器會根據房屋外部天氣的變化不斷調節，從而保持室內的溫度恆。 現在你可以通過在冬季打開一扇窗來調節室內的溫度，但這個動作並不會改變恆溫器的設置。恆溫器對此的反應是打開火爐，把屋內的溫度調節回溫暖的狀態。
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.
你的大腦就是這樣工作的。當你體重減輕的時候，它會用有效地工具讓你的體重回歸，回歸到它認為正常的狀態。如果你減重過多，你大腦的反應就是你快餓死了，無論你最初是胖還是瘦，大腦的反應都是一模一樣的。我們非常希望我們的大腦可以感知我們是否需要減重，但它不能 。如果你真的減去了很多體重，你會感到很餓，你的肌肉會消耗更少的能量。
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.
哥倫比亞大學的魯迪利貝爾博士 發現，那些減去體重10%的人們消耗的熱量比未減重之前少250到400卡路裡，因為他們的新陳代謝被抑制了。 這些（熱量）等於相當多的食物中所含的熱量，這意味著一個成功的節食者，必須比和他相同體重的人少吃這麼多食物，因為這個人一直都這麼瘦。
From 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: Set points can go up, but they rarely go down.
從進化的角度上講，人的身體對於減重的抵制情有可原。當食物匱乏時，我們的祖先依靠身體中儲存的能量生存；當食物充足時增加體重，將會確保他們在下一次食物短缺的情況下，能夠生存下來。 在人類歷史進程中，飢餓一直是比吃撐更大的問題。這說明了一個非常可悲的事實，設定值可以增加，但幾乎不會減少。
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.
現在如果你媽媽跟你說，生活很不公平，這就是她所說的情形 （笑聲），節食成功並不會降低設定值， 即便是你已經減輕體重。長達七年之久，你的大腦一直會讓你把減掉的體重增回來。如果減重是由長時間飢餓造成的，這是合情合理的反應。
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.
在充斥著得來速漢堡的現代世界，這種反應並不適用於大多數人，這就是過去我們祖先的生活和現代人富足的生活的差異。渥太華大學的約尼.弗雷德霍夫博士，想讓他的一些病人回到食物不充足年代的原因，這也是為什麼改變飲食環境將成為解決肥胖問題最有效的方法。
Sadly, 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.
不幸的是，短暫的增重，可變為永久的增重。如果你長時間處於超重狀態 對於我們大多數人來說可能是若干年，你的大腦就會覺得這是新的正常狀態。
Psychologists 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.
心理學家把「吃貨」分成兩類。一類人靠本能的飢餓反應去吃；另一類人則是用意志去控制飲食。就像大多數節食者一樣，我們稱他們為本能型食者和自控型食者。有趣的是本型能食者，很少會超重，並且他們會花較少的時間思考吃什麼東西。自控型食者則更容易受到廣告，超大分量和自助餐的影響而造成飲食過量。
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。
一個小小的放縱，比如一勺冰激凌，更有可能在自控型食者中，導致暴飲暴食的結果。在這種節食和暴飲暴食的循環下，孩子們特別容易受到傷害。一些長期研究表明，在青少年初期節食的女孩，在五年之後超重的可能性是未節食者的三倍，即便她們一開始體重正常。
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 membersabout their weight. So don't do that.
所有這些研究發現，預示體重增加的因素 ，也預示著飲食失調的產生。順便說一下，請家長們注意了，另外一個因素是「因體重而被家庭成員取笑」 所以別那樣做。
I 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.
我幾乎把我所有的圖表放家裡了，但我就是無法抗拒想要拿出這張圖，因為我是個怪胎，沒圖表不舒服 。（笑聲） 下面我要講的是一個進行了14年的有關四種健康習慣與死亡風險的研究，吃足夠的水果和蔬菜、一個星期鍛鍊三次、不吸菸、截止飲酒。
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.
我們來看看在研究當中體重正常的人，柱狀圖的高表示死亡風險，水平坐標上的數字0、1、2、3、4表示一個特定的人擁有健康習慣的個數。跟你們預期的一樣，生活習慣越健康，研究中人們死亡的可能性越小。
Now let's look at what happens in overweight people. The ones that had no healthy habits had a higher risk of death. 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.
現在我們看看在超重者身上，會發生什麼？ 那些沒有任何一個健康習慣的人，有更高的死亡風險 。僅僅增加一個健康的習慣，就會讓超重的人回到正常範圍。對於那些沒有健康習慣的肥胖者，這種風險極高，比那些在研究中最健康的一群人高七倍 。但是健康的生活方式也能幫助肥胖的人。
In fact, if you look only at the group with all four healthy habits, you can see that weight makes very little difference. You can take control of your health by taking control of your lifestyle, even If you can't lose weight and keep it off.
事實上，如果你只看有四種健康習慣的組，你會發現體重無關緊要，你可以通過控制生活方式來控制自己的健康，即使你不能減掉體重並且保持住。
Diets 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.
節食並不是非常值得信賴的，節食五年之後，大多數人體重會反彈，其中百分之四十的人甚至比原來還要重。如果你想到這些節食的一般結果，是在長期過程中更有可能增重而不是減重。
If 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?
如果我已經讓你相信，節食會帶來一些麻煩 。下一個問題便是，你會做些什麼？ 我的答案是，簡單說，就是留心。我並不是說你需要學著調整或開始練習瑜伽，我指的是在吃上面多加注意，學會了解身體發出的信號，這樣可以讓你在餓的時候吃，在飽的時候停下來。 因為大量的增重歸結為：在並不餓的時候吃東西，你該怎麼做？
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.
允許自己儘可能的吃，然後找出吃多少才能讓你感覺舒服。你需要一心一意坐下來吃一日三餐，當你開始吃和吃完之後，想想你的身體感覺如何。讓你的飢餓感決定，你應該什麼時候停止。我花了差不多一年才學到這些，但是我做這些確實很值得。
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.
在食物面前，比起之前我變得更加釋然。我經常不去想它，我會忘記家裡有巧克力，這就像外星人控制了我的大腦一樣， 生活變得完全不同了。我需要說的是，這個方法可能不會讓你減重，如果你不是經常在你不餓的時候吃東西。但是醫生們並不知道可以讓很多人都能顯著減重的方法，這就是為什麼現在很多人專注於防止體重增加，而不是讓體重減輕 。
Let's face it: If diets worked, we'd all be thin already. Why do we keep doing the same thing and expecting different results?
我們需要面對現實，如果節食有效的話，所有人現在都已經瘦下來了 。為什麼我們一直做同樣的事情並且期待不同的結果？
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. 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.
節食似乎是無害的，但是它確實會帶來很多附帶的危害。在最壞的情況下，它會危及生命。體重的困擾會導致飲食混亂， 特別是在小孩子當中出現。在美國，80%的10歲女孩說她們在節食。我們的女兒們學會的是用錯誤的標尺來衡量她們的價值。
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.
即使結果很好，節食還是既浪費時間又浪費精力，它消耗一種意志，而你可以將其用在幫助你的孩子完成作業或者完成一項重要的計劃，因為意志十分有限。任何依賴堅持不懈的行動計劃，當你把注意力分散到其他方面的時候，最終一定會以失敗告終。
Let 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.
我來讓大家做一下最後的思考，假如我們告訴所有那些節食的女孩子們， 當她們覺得餓時吃東西是可以的將會怎麼樣？ 假如我們教她們控制她們的食慾 而不是懼怕它？ 我想她們大多數會變得更加快樂健康，當她們成年之後 她們中很多人可能會變瘦，我真希望在我13歲那年有人告訴我這些。
Thanks.
謝謝