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Walking Your Extra Weight Away 走出苗条人生

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Small movements throughout the day make a big difference  一天中无论任何时候，都趁机小小活动筋骨一下，对减重大大有帮助喔

Walking is a simple exercise that almost anyone can do anywhere. While walking may not burn calories like more vigorous activities, it helps lead to big differences in who is lean and who is overweight.

步行是一般人几乎随时随地都能进行的简单运动，虽然它可能不像更激烈的活动一样能燃烧卡路里，但持续走路的结果却可能对人的体重造成天壤之别，它能导致有些人变得苗条，而疏于活动者却变得超重。

Dr, James Levine at the Mayo Clinic in Minnesota has done studies showing that the calories people burn during daily nondescript activity is far more powerful in helping people to maintain or lose weight than the time they spend at the gym. He and his colleagues devised a [way to] measure all movement that a person did during the day. They fitted a device onto two groups of people – one group was thin, the other overweight – and they measured their daily activity.

美国明尼苏达州「梅约医学中心」詹姆斯．雷文博士所进行的研究显示，一般人从事日常生活平凡无奇的活动所燃烧的卡路里，对维持或减轻体重所具有的功效，远比花时间上健身房还高。雷文博士和同僚研发出一套方式，能计算出一个人在日常生活中的所有活动量，并让胖、瘦两组人分别佩戴特殊器材（译注：该器材全名为「姿势与活动检测器」〔Posture and Activity Detector〕）以测量其日常活动。

What they found was that the thin folks moved, on average, 2.5 hours more each day than the overweight folks, burning about 350 calories from this movement. The thin group also tended not to gain weight even when overfed; they just moved more.

结果发现，瘦子组每天活动的时间平均比超重组还多了两小时半，而且上述活动会燃烧掉约三百五十卡路里左右，而且即使瘦子组进食过多的食物，结果也往往不至于增胖。

Exactly what kind of activities did these thin people do? No, they weren’t running marathons; they just stood more, walked, fidgeted and used their arms and hands when they talked. Levine showed that thin people walked on average 3.5 miles per day more than their overweight counterparts; and when both thin and overweight folks were overfed, they all started to walk less. Overeating seemed to increase the tendency to move less, which then increased the risk for weight gain.

那么瘦的人究竟都做哪种活动呢？答案可不是跑马拉松这类大量耗费体力的运动，他们只不过是更常站着、多走路、时常动来动去，而且讲话时往往会比手画脚。雷文指出，瘦子组每天步行的距离平均比超重组多出三点五哩，此外，同时让瘦子组和超重组进食过多食物后，两组人都会开始减少步行。这显示，进食过多似乎会使人类少动的倾向大增，而连带导致体重增加的风险大增。

Can you become one of those restless, fidgety people who naturally burn calories? You may not be genetically programmed to do that, but by putting yourself into environments that encourage more physical activity, you will cultivate your own capacity to move.

你想不想变成和那些静不下来、动个不停的人一样，天生就很会燃烧卡路里呢？也许你的基因天生就不是这样设定的，但这也没关系，你可以刻意让自己处在能刺激自己多活动的环境里，这样就能逐渐培养出自动想活动筋骨的习惯了。

So, why not start a walking program where you work?

那么，何不在上班的地方，展开一个多走路的计划呢！（译注：例如，研究人员研发出「走路工作站」，能让使用者在步行运动的同时，还能打计算机或打电话。）

－by Drs. Kay Judge and Maxine Barish-Wreden

单词发音

More Information

vigorous [ˋvɪgərəs] adj.（体育活动）剧烈的，强度大的

fit [fɪt] v. 安装

overfeed [ˋovɚˋfid] v. 喂得太多；吃得太多

genetically programmed 由基因决定的 relating to the biological process by which the characteristics and qualities of parents are given to their children through their genes

单词发音

Vocabulary Focus

lean [lin] adj.（人或动物）瘦的 not having fat

nondescript [ˋnɑndɪ͵skrɪpt] adj. 单调的，没趣的 very ordinary, or having no interesting or exciting features or qualities

fidget [ˋfɪdʒɪt] v. (由于紧张或无聊)摆弄，拨弄 to make continuous small movements

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