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Tips to Avoid Holiday Party Pounds
假期聚会健康饮食拒绝长胖的建议
Everyone wants to let themselves go a little during the holiday season. And most Americans do end up gaining weight during the five-week period between Thanking Giving and New Year's Eve. Over a half will gain two pounds, ten percent gain five pounds or more. And that wouldn't be so bad except most people don’t manage to lose the weight they gain. So our friend Dr. Mehmet Oz of The Dr. OZ Show is here with some tricks to keep off those extra pounds in the first place. We’re just talking before we come on air. The thing that happens is you gain that weight during the holiday. Don't take it off. And that's most of the weight gain from most people during their lifetime.
每个人在假期都想放纵一下自己。大部分美国人在感恩节和新年前夜五周的假期期间都会长胖。超过一半的人会增重2磅，10%的人增重5磅或更多。这并不是那么糟糕，然而大部分人不能减掉增加的体重。所以我们的朋友，Mehmet Oz医生给我们提供一些建议，从最初就避免体重增加。节目开始前我们正在讨论这个问题。节日期间体重会增加。不要紧张。大部分人一生中大部分体重增加都是在节日期间发生的。
It's remarkable. You not put on weight in June when it’s beach time. Everyone knows they have to take care of themselves then, but the weight gain you get over the holidays, there's plenty of reasons for which we should talk about the strategies to cope with. But that weight stays to you the whole year round. You struggle in January and February to lose the weight, but by time March comes along, you now have settled into a new plateau, which is let's say four pounds, heavier than used to be. And every year forward.
非常显著。在六月的沙滩上，你的体重不会增加。每个人都知道，他们那时必须照顾好自己，但是由于各种各样的原因，节日期间体重会增加，我们应该讨论一下应对策略。但是一整年，这些增加的体重都会伴随着你。一月和二月，你努力减肥，但是三月份来临时，你的体重仍然比平时增加了大概四磅，然后每年逐渐增加。
That's right. OK. So let's figure out how to stop it in the first place. Er, what's your first tip?
是的。好的。让我们来探讨一下如何从最初就防止体重增加。你的第一条建议是什么？
You know, you got temptations everywhere. You rock there, and hot blood pursuit of brownie and you fall prey to the reality that you can’t hold yourself back. So you gotta write it down. Here's why it’s so important, George, you need to slap down periodically. Remind yourself exactly what you're doing to your body. Plus, every time you think about eating that food, that little brownie, that little chocolate chip, gotta remind yourself that you have to write it down. And by the way, when you’re writing stuff down, write down your weight, a couple times a week, at least.
你知道，诱惑无处不在。你非常喜欢巧克力蛋糕，在现实面前终于妥协，难以自制。你要把这些写下来。这一点非常重要。George，你需要定期记录饮食状况。提醒自己你对身体做了什么。此外，每次想要吃这种巧克力蛋糕，巧克力棒的时候，提醒自己必须记录下来。通过这种方式，你可以把增肥的饮食减下来，体重也会降下来。每周至少记录两次。
And you're not talking just the meals. You mean every time for you sitting there baking, you take a little piece of something. You count everything.
你说的不仅仅是正餐。你的意思是，每次坐下来烘培，吃一小块蛋糕的时候。你要把所有进食情况都记录下来。
And that's why you fall down over the holidays. Diet on your own come streaming off the rails because you're not aware exactly how many calories are in that little bite. Just hassle of writing down the fact that you had that one little morsel of food, that tie a little weight for or pull your back a little bit. And the weight gain occurs so quickly that you can actually measure. So weighing yourself a couple of times a week actually provides you a little bit of reminder with a pretty sharp jab that you gotta get back on track again.
这是你节日期间卸下防备导致体重增加的原因。因为你没有意识到吃一小口零食摄入了多少热量，饮食也逐渐脱轨。记录下自己吃了某种事物，可以让你的体重少增加一点。体重增加得非常快，你可以测量的到。所以每周两次测体重，提醒自己要谨慎进食，这样可以控制体重。
But that's so hard to do it at the big parties. You know, the passing-around appetizers, you got the big buffet, you got dessert too, and you got main courses. And that's where most people end up losing it.
但是在大的聚会上很难做到这一点。你知道，开胃食品，大餐，甜品，主菜。大部分人在这些美食面前败下阵来。
Yeah, they go park themselves at the buffet table, eat themselves oblivion. That’s it. You need a pre-party snack. Please, this is to take nothing away the same. Remembers this. I don’t know if you ever walked into a holiday party with a cheese stick, I'm sure a couple here of these have 50 to 100 calories, I get a handful of nuts, apple, you know, 70% coco chocolate. Doesn’t have to be necessarily purely healthy, but something that is a little bit more nutrient rich for you. Because you brain is not looking for calories. It’s measuring nutrients. If you got 100 calories in your body before you walk into the party, you're not gonna be raveling or ravaging through the food looking for stuff because you're so hungry.
是的。他们在美食面前迷失了自己。你需要聚会前零食。这不会对你造成任何损失。我不知道你是否曾经带着芝士棒走进节日聚会。我确信，两根这种芝士棒含有50至100卡路里的热量。我会吃一把坚果，苹果，你知道，可可含量70%的巧克力。这些不一定是完全健康的，但却是营养相对来说比较丰富的。因为你的大脑不会寻找热量。这是可以衡量的营养。如果走进聚会前你的身体摄入了100卡路里的热量，你不会因为肚子饿而在美食面前失去防备。
And it works especially well if it’s protein, or not necessarily?
如果是蛋白质的话，效果更好，还是不一定？
Well, actually any nutrient will do it for you. Compounds, carbohydrates, fine protein happens to be particularly effective. Fats will get you there too. That's why nuts work. But again, it's 100 calories. Takes the edge off, so your abtulion brain doesn’t dominate the party.
事实上，任何蛋白质都奏效。化合物，碳水化合物，蛋白质更加有效。脂肪也能达到这种效果。这也是坚果能够起到这种效果的原因。但是要强调一下，100卡路里就足够了。这样，饥饿的大脑就不会主导你的大快朵颐。
