用英语说减肥的正确方法（控制饮食和锻炼哪个对减肥更有效）

You've heard it over and over again: Diet and exercise are the keys to a healthy weight.

你已经听了一遍又一遍：控制饮食和锻炼是拥有健康体重的关键。

As it turns out, though, one is far more important than the other.

然而，事实证明，其中一个比另一个重要得多。

If you want to drop pounds（减肥）, focusing on food is your best bet.

如果你想减肥，把重点放在食物上是你的最佳选择。

Diet is more important for weight loss.

控制饮食对减肥来说更重要。

Despite the constant message to burn fat and calories away at the gym, people who only change their diets lose more weight than those who only increase physical activity, according to a report in the journal Systematic Reviews.

《系统评论》杂志上的一篇报道称，尽管人们一直在传递去健身房燃烧脂肪和卡路里的信息，但只改变饮食习惯的人比那些只增加体育锻炼的人减掉的体重更多。

In fact, another study found that over three years, people who got 30 minutes or more of physical activity a day actually had higher rates of weight gain than those who exercised less.

实际上，另一项研究发现，在3年多的时间里，每天锻炼30分钟或更长时间的人实际上比那些运动较少的人增重率更高。

So why isn't gym time the miracle weight-loss machine we've been led to believe?

那么，为什么在健身房锻炼并没有我们一直相信的神奇减肥效果呢?

Basically, it's way easier to avoid calories in the first place than to try to burn them off, says registered dietitian（营养学家） nutritionist Marjorie Nolan Cohn.

总的来说，从一开始就避免摄入卡路里比燃烧卡路里要容易得多，注册营养师马乔里·诺兰·科恩称。

Working off a 100-calorie cookie is one thing, but it would take hours at the gym to negate 1,200 calories from a burger and fries.

消耗掉一个含100卡路里的饼干是一回事，但要消耗掉汉堡和薯条中的1200卡路里，则需要在健身房锻炼好几个小时。

"You can't exercise off a weekend of terrible eating," says Nolan Cohn.

诺兰·科恩说：“锻炼并不能抵消一个周末的暴饮暴食。”

Committing to a 30-minute workout program? Easy enough.

坚持30分钟的锻炼计划？这很简单。

Turning your entire eating plan on its head? Not so much.

彻底颠覆你的饮食计划？并非如此。

You can't out-exercise a poor diet.

在饮食不合理的情况下是无法好好锻炼的。

If you don't pay attention to portion sizes, you might eat more after you start a new workout routine, says Nolan Cohn.

诺兰·科恩说，如果你不留意食物的份量，在开始新的锻炼计划后，你可能会吃得更多。

Not only will your appetite increase naturally from the energy burn, but you might also slack off on healthy food choices.

不仅你的食欲会因能量消耗自然增加，你还可能会在健康食物的选择上懈怠。

"There's this idea that you've earned it to eat something because you worked out," says Nolan Cohn. "It winds up（最终） holding people back."

“有一种观点认为，吃点东西是应该的，因为锻炼了身体，” 诺兰·科恩说， “这种想法最终会阻碍人们减肥。”

Half an hour on the treadmill（跑步机） might blast away 300 calories, but just one slice of cake could totally negate that hard work.

在跑步机上锻炼半小时可能会消耗掉300卡路里，但仅仅一块蛋糕就能让先前的辛苦白费。

If you've been exercising without results, your diet is probably to blame.

如果你一直在锻炼却没有效果，你的饮食可能是罪魁祸首。