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Quora精選:小改變帶你收穫健康

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Quora精選:小改變帶你收穫健康

What is one small life change you have made recently to better your health?

你最近有什麼小的生活改變使你更健康了?


獲得225.9k好評的回答@Alex Stahl:

I used to work 9 - 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,看電視,定外賣,熬夜,早上醒來很疲憊,如此惡性循環。


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).

訂婚以後我知道多年以後我們會給孩子看婚禮當天的照片,我不想到那時孩子們看到的是我現在在鏡子裏看到的樣子,我知道自己有事做了(還要感謝我妻子,是她鼓勵我要更健康並開始散步的)。


So what was the one small life change that improved my health? I set up rules. I set up two rules specifically:

那麼我改善健康的生活小改變是什麼呢?我設定規則。我具體制定了兩條規則:


matter what, you are going for a walk today.

1.無論什麼情況,今天都要去散步。


drinking or eating out during the week.

2.一週不出去喝酒或吃飯。


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.

說到第一條規則,無論下雨或晴天、早上或晚上,我都會出去到周圍散散步。當然有些天我本打算散步但沒去,還有時有事了抽不出一兩個小時完成當天的散步目標。但通過每天設定散步目標,最終一個月我走了大約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.

說到第二條,我喜歡跟朋友出去喝酒,所以我規定的“一週”指的是週一到週五,這4天半我的飲食很健康,每天自己做早餐,準備好週一到週五的午餐,在家自己做晚飯。


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.

然後就到週五晚上了,我會出去和哥們兒喝點啤酒,或者在家和未婚妻喝一瓶紅酒,週六週日晚上出去吃,這56個小時基本把所有規則都拋諸腦後了。


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).

雖然這可能嚴重減緩了我改善健康的速度,但我發現堅持起來簡直太容易了。我每天仍堅持散步,也有助於提醒我稍微控制一下週末的飲食。散步還在繼續,體內熱量也在繼續減少(至少週一到週五是這樣)。


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.

最終結果是週一至週五每天減少約1,500卡熱量,週末又增加500 - 1,000卡,算下來每週減掉了約一磅半的體重。


(翻譯:菲菲)