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Anyone who has ever tried to lose weight knows how difficult the whole journey can be. It should be as simple as burning more calories than you consume, but it rarely feels that is all there is to the process. Although calorie intake and expenditure are the basic elements of weight loss, there are other factors that need to be taken into consideration too.
任何一個曾經嘗試過減肥的人，都明白這個過程的艱辛。盡管聽上去似乎只要“燃燒的熱量大于攝入的熱量”就行，但事實并沒那么簡單。熱量攝入和消耗的確是減肥的重要環節，但除此之外，仍有很多別的因素需要顧及。
In this article, we will look at some of the less considered factors affecting weight loss or weight gain. These factors greatly contribute to a person's success with losing weight; however, only very few people actually pay attention to them. If you have been dieting and exercising but seem to be stuck with unsatisfying results, taking these factors into consideration may be just what you need.
在這篇文章中，我們將來分析一下那些會導致體重減少/增加的影響因素。減肥的成功與否與它們有著密切的聯系。然而它們常被人忽略。假如你明明一邊在節食，一邊又在鍛煉，卻總達不到理想體重的話，那下面這些內容對你應該會有幫助。
Water And Weight Loss
水與減肥
Water is a natural appetite suppressant. If you constantly fill your stomach with water, you are less likely to feel hungry all of the time as the human brain is not wired to differentiate between hunger and thirst. Aside from suppressing your appetite and stimulating your satiety, water also helps boost your metabolic rate.
水是天然的食欲抑制劑。如果你經常喝水，讓胃部處于充滿水的狀態，你便很少會覺得饑餓，因為人體的大腦無法分辨饑餓或渴。除了能抑制食欲、提供飽腹感，水還能提高代謝率。
While each person's hydration needs are different, experts generally suggest 64 ounces or 8 glasses of water a day. Although you are free to space out your intake of water all throughout the day, new studies have found that drinking 2 glasses of water before a meal is best for weight loss. Also as the body struggles to separate hunger from thirst you might just be thirsty and water to the route to feeling sated while not adding to your calorie count.
盡管每個人每天的需水量不同，專家建議每天喝8杯水（約合64盎司）比較合適。喝水的時間由你而定，不過，最近的研究表明，餐前喝兩杯水最適合減肥。當你不確定自己是餓了還是渴了的時候，喝水吧，它既能讓你有飽腹感，又不會添加熱量。
Sleep And Weight Loss
睡眠與減肥
You may think that sleep and weight loss are so far-off, but there is substantial scientific evidence suggesting a strong association between the two. One study reports that people who sleep 5 hours or less per night generally weigh more than those who get a 7-hour sleep. Other research has shown that inadequate sleep compromises efforts to lose weight through dieting. The link between sleep and weight loss is attributed mainly to hormones.
你可能會想：睡覺跟減肥的關系遠了去了！但事實上，科學證據表明這兩者間有緊密的聯系。一項研究表明每天睡眠小于5小時的人比7小時的人更容易長胖。另一項研究表明睡眠不充足會降低節食減肥的效果。這兩者間的關系主要由激素引起。
The production of the hormones leptin and ghrelin which work to control feelings of hunger and fullness is said to be influenced by how much or how little sleep a person has. When you do not get enough sleep, your leptin (satiety hormone) levels tend to be low, and your ghrelin (appetite hormone) levels high. This means that you are likely to overeat as your appetite is stimulated and satiety is suppressed. So if you want to keep your natural weight loss mechanisms in place, make sure to get around eight hours of sleep every night.
瘦素和胃饑餓素是控制饑餓感和飽腹感的激素，它們的含量受睡眠時間的影響。當你的睡眠不夠充足時，你的瘦素（飽腹感激素）含量下降，而胃饑餓素（饑餓感激素）含量上升，這代表你很可能會因為兩種激素不平衡而吃得過多。所以，想要保持自然減肥機制的正常運行，請保證你有每天8小時的充足睡眠。
Friends And Weight Loss
朋友與減肥
As they say, everything that is happening in your life is in one way or another influenced by the people around you and this includes weight loss. Your friends have a lot to do with the outcome of your weight loss efforts. If you are surrounded with people who have no desire to lose weight, it is very likely that you will end up veering away from your weight loss goals.
有句話說得好“你生命中出現的每件事，都或多或少受了你周圍人的影響”，減肥也不例外。你的朋友與你減肥計劃的成果息息相關。假如你周圍都是些不想減肥的朋友，那你很可能最后會和減肥的目標漸行漸遠。
If the people you hang out with eat a lot of unhealthy foods all the time, it would be very hard for you to integrate the lifestyle changes that you need to get to your ideal weight. So, if you are serious about shedding off those excess pounds, find yourself a set of friends that will help you achieve your goals. Find friends who have the same desire for weight loss or a healthy and active lifestyle this way you can still enjoy great company without compromising your want to lose weight.
假如你的朋友總愛吃些不健康的食物，那你為減肥而確立的健康生活方式的改變會困難重重。所以，如果你真的想減掉身上的贅肉，去找一些志同道合的、能幫你實現這個目標的朋友吧。那些同樣想減肥、或是想追求健康生活的朋友們，能讓你既堅持自己的減肥計劃，同時也擁有友情的陪伴。
