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Tips to Avoid Holiday Party Pounds
假期聚會健康飲食拒絕長胖的建議
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.
每個人在假期都想放縱一下自己。大部分美國人在感恩節和新年前夜五周的假期期間都會長胖。超過一半的人會增重2磅，10%的人增重5磅或更多。這并不是那么糟糕，然而大部分人不能減掉增加的體重。所以我們的朋友，Mehmet Oz醫生給我們提供一些建議，從最初就避免體重增加。節目開始前我們正在討論這個問題。節日期間體重會增加。不要緊張。大部分人一生中大部分體重增加都是在節日期間發生的。
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.
非常顯著。在六月的沙灘上，你的體重不會增加。每個人都知道，他們那時必須照顧好自己，但是由于各種各樣的原因，節日期間體重會增加，我們應該討論一下應對策略。但是一整年，這些增加的體重都會伴隨著你。一月和二月，你努力減肥，但是三月份來臨時，你的體重仍然比平時增加了大概四磅，然后每年逐漸增加。
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。讓我們來探討一下如何從最初就防止體重增加。你的第一條建議是什么？
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，誘惑無處不在。你非常喜歡巧克力蛋糕，在現實面前終于妥協，難以自制。你要把這些寫下來。這一點非常重要。George，你需要定期記錄飲食狀況。提醒自己你對身體做了什么。此外，每次想要吃這種巧克力蛋糕，巧克力棒的時候，提醒自己必須記錄下來。通過這種方式，你可以把增肥的飲食減下來，體重也會降下來。每周至少記錄兩次。
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.
你說的不僅僅是正餐。你的意思是，每次坐下來烘培，吃一小塊蛋糕的時候。你要把所有進食情況都記錄下來。
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.
這是你節日期間卸下防備導致體重增加的原因。因為你沒有意識到吃一小口零食攝入了多少熱量，飲食也逐漸脫軌。記錄下自己吃了某種事物，可以讓你的體重少增加一點。體重增加得非常快，你可以測量的到。所以每周兩次測體重，提醒自己要謹慎進食，這樣可以控制體重。
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.
但是在大的聚會上很難做到這一點。你知道，開胃食品，大餐，甜品，主菜。大部分人在這些美食面前敗下陣來。
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。他們在美食面前迷失了自己。你需要聚會前零食。這不會對你造成任何損失。我不知道你是否曾經帶著芝士棒走進節日聚會。我確信，兩根這種芝士棒含有50至100卡路里的熱量。我會吃一把堅果，蘋果，你知道，可可含量70%的巧克力。這些不一定是完全健康的，但卻是營養相對來說比較豐富的。因為你的大腦不會尋找熱量。這是可以衡量的營養。如果走進聚會前你的身體攝入了100卡路里的熱量，你不會因為肚子餓而在美食面前失去防備。
And it works especially well if it’s protein, or not necessarily?
如果是蛋白質的話，效果更好，還是不一定？
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.
事實上，任何蛋白質都奏效。化合物，碳水化合物，蛋白質更加有效。脂肪也能達到這種效果。這也是堅果能夠起到這種效果的原因。但是要強調一下，100卡路里就足夠了。這樣，饑餓的大腦就不會主導你的大快朵頤。
