Threeandahalfyearsago,Imadeoneofthebestdecisionsofmylife.AsmyNewYear'sresolution,Igaveupdieting,stoppedworryingaboutmyweight,andlearnedtoeatmindfully.NowIeatwheneverI'mhungry,andI'velost10pounds.三年半前我做了人生中最棒的一個(gè)決定作為新年的新決心我放棄了節(jié)食，停止了對(duì)自己體重的憂慮我開始謹(jǐn)慎地對(duì)待進(jìn)食現(xiàn)在，只要我餓了我就吃我甚至還減了10磅（約為4.55公斤）Thiswasmeatage13,whenIstartedmyfirstdiet.Ilookatthatpicturenow,andIthink,youdidnotneedadiet,youneededafashionconsult.（Laughter）ButIthoughtIneededtoloseweight,andwhenIgaineditback,ofcourseIblamedmyself.Andforthenextthreedecades,Iwasonandoffvariousdiets.NomatterwhatItried,theweightI'dlostalwayscameback.I'msuremanyofyouknowthefeeling.這是我13歲時(shí)候的樣子那是我開始第一次節(jié)食現(xiàn)在我看著這張照片，我想我需要的不是節(jié)食而是一名時(shí)尚顧問(wèn)（笑聲）但當(dāng)時(shí)我認(rèn)為自己需要減肥當(dāng)我體重反彈回來(lái)的時(shí)候我感到自責(zé)在接下來(lái)的三十年里我開始又結(jié)束了各式各樣的節(jié)食無(wú)論我采取怎樣的努力我減去的體重總會(huì)反彈回來(lái)我確信你們中的很多人能體會(huì)到這感覺(jué)Asaneuroscientist,Iwondered,whyisthissohard?Obviously,howmuchyouweighdependsonhowmuchyoueatandhowmuchenergyyouburn.Whatmostpeopledon'trealizeisthathungerandenergyusearecontrolledbythebrain,mostlywithoutyourawareness.Yourbraindoesalotofitsworkbehindthescenes,andthatisagoodthing,becauseyourconsciousmind-howdoweputthispolitely?--it'seasilydistracted.It'sgoodthatyoudon'thavetoremembertobreathewhenyougetcaughtupinamovie.Youdon'tforgethowtowalkbecauseyou'rethinkingaboutwhattohavefordinner.作為一名神經(jīng)科學(xué)家我很疑惑，為什么這如此困難？很顯然，你的重量決定于你吃了多少和你消耗了多少能量但絕大部分人沒(méi)有意識(shí)到的是饑餓和消耗是由大腦掌控的大多數(shù)情況下你甚至不會(huì)意識(shí)到你的大腦在后臺(tái)做了很多事這很好因?yàn)槟愕囊庾R(shí)讓我想個(gè)更有禮貌的說(shuō)法---很容易被分散當(dāng)你專注于電影的時(shí)候你不需要記得呼吸亦可自由暢快地呼吸你不會(huì)因?yàn)樗伎纪聿统允裁炊浫绾涡凶遈ourbrainalsohasitsownsenseofwhatyoushouldweigh,nomatterwhatyouconsciouslybelieve.Thisiscalledyoursetpoint,butthat'samisleadingterm,becauseit'sactuallyarangeofabout10or15pounds.Youcanuselifestylechoicestomoveyourweightupanddownwithinthatrange,butit'smuch,muchhardertostayoutsideofit.Thehypothalamus,thepartofthebrainthatregulatesbodyweight,therearemorethanadozenchemicalsignalsinthebrainthattellyourbodytogainweight,morethananotherdozenthattellyourbodytoloseit,andthesystemworkslikeathermostat,respondingtosignalsfromthebodybyadjustinghunger,activityandmetabolism,tokeepyourweightstableasconditionschange.That'swhatathermostatdoes,right?Itkeepsthetemperatureinyourhousethesameastheweatherchangesoutside.Nowyoucantrytochangethetemperatureinyourhousebyopeningawindowinthewinter,butthat'snotgoingtochangethesettingonthethermostat,whichwillrespondbykickingonthefurnacetowarmtheplacebackup.Yourbrainworksexactlythesameway,respondingtoweightlossbyusingpowerfultoolstopushyourbodybacktowhatitconsidersnormal.Ifyoulosealotofweight,yourbrainreactsasifyouwerestarving,andwhetheryoustartedoutfatorthin,yourbrain'sresponseisexactlythesame.Wewouldlovetothinkthatyourbraincouldtellwhetheryouneedtoloseweightornot,butitcan't.Ifyoudolosealotofweight,youbecomehungry,andyourmusclesburnlessenergy.Dr.RudyLeibelofColumbiaUniversityhasfoundthatpeoplewhohavelost10percentoftheirbodyweightburn250to400calorieslessbecausetheirmetabolismissuppressed.That'salotoffood.Thismeansthatasuccessfuldietermusteatthismuchlessforeverthansomeoneofthesameweightwhohasalwaysbeenthin.你的大腦對(duì)于你的體重有著自己的一套想法無(wú)論你有意識(shí)地在想些什么這被叫做你的設(shè)定值但那是個(gè)誤導(dǎo)人的術(shù)語(yǔ)因?yàn)槭聦?shí)上它是一個(gè)范圍大約在10到15磅內(nèi)浮動(dòng)你可以通過(guò)選擇生活方式來(lái)改變你的體重在這個(gè)范圍內(nèi)上下浮動(dòng)但是如果要超出這個(gè)范圍將是非常非常困難的大腦的一個(gè)部分叫下丘腦它調(diào)節(jié)著你的體重你的大腦有十多種化學(xué)信號(hào)會(huì)告訴你的身體去增加體重還有另外十多種信號(hào)會(huì)告訴你的身體去減重，這系統(tǒng)的工作原理就像恒溫器對(duì)身體接收到的信號(hào)做出反應(yīng)通過(guò)調(diào)節(jié)饑餓感，活動(dòng)，新陳代謝根據(jù)條件的變化，維持你的體重這就是恒溫器的作用，對(duì)吧？恒溫器會(huì)根據(jù)房屋外部天氣的變化不斷調(diào)節(jié)從而保持室內(nèi)的溫度恒定現(xiàn)在你可以通過(guò)在冬季打開一扇窗來(lái)調(diào)節(jié)室內(nèi)的溫度但這個(gè)動(dòng)作并不會(huì)改變恒溫器的設(shè)置恒溫器對(duì)此的反應(yīng)是打開火爐把屋內(nèi)的溫度調(diào)節(jié)回溫暖的狀態(tài)你的大腦就是這樣工作的當(dāng)你體重減輕的時(shí)候它會(huì)用有效地工具讓你的體重回歸回歸到它認(rèn)為正常的狀態(tài)如果你減重過(guò)多你大腦的反應(yīng)就是你快餓死了無(wú)論你最初是胖還是瘦大腦的反應(yīng)都是一模一樣的我們非常希望我們的大腦可以感知我們是否需要減重但它不能如果你真的減去了很多體重你會(huì)感到很餓你的肌肉會(huì)消耗更少的能量哥倫比亞大學(xué)的魯?shù)侠悹柌┦堪l(fā)現(xiàn)那些減去體重10%的人們消耗的熱量比未減重之前少250到400卡路里因?yàn)樗麄兊男玛惔x被抑制了這些(熱量)等于相當(dāng)多的食物中所含的熱量這意味著一個(gè)成功的節(jié)食者必須比和他相同體重的人少吃這么多食物因?yàn)檫@個(gè)人一直都這么瘦Fromanevolutionaryperspective,yourbody'sresistancetoweightlossmakessense.Whenfoodwasscarce,ourancestors'survivaldependedonconservingenergy,andregainingtheweightwhenfoodwasavailablewouldhaveprotectedthemagainstthenextshortage.Overthecourseofhumanhistory,starvationhasbeenamuchbiggerproblemthanovereating.Thismayexplainaverysadfact:Setpointscangoup,buttheyrarelygodown.Now,ifyourmotherevermentionedthatlifeisnotfair,thisisthekindofthingshewastalkingabout.(Laughter)Successfuldietingdoesn'tloweryoursetpoint.Evenafteryou'vekepttheweightoffforaslongassevenyears,yourbrainkeepstryingtomakeyougainitback.Ifthatweightlosshadbeenduetoalongfamine,thatwouldbeasensibleresponse.Inourmodernworldofdrive-thruburgers,it'snotworkingoutsowellformanyofus.ThatdifferencebetweenourancestralpastandourabundantpresentisthereasonthatDr.YoniFreedhoffoftheUniversityofOttawawouldliketotakesomeofhispatientsbacktoatimewhenfoodwaslessavailable,andit'salsothereasonthatchangingthefoodenvironmentisreallygoingtobethemosteffectivesolutiontoobesity.從進(jìn)化的角度上講人的身體對(duì)于減重的抵制情有可原當(dāng)食物匱乏時(shí)，我們的祖先依靠身體中儲(chǔ)存的能量生存當(dāng)食物充足時(shí)增加體重將會(huì)確保他們?cè)谙乱淮问澄锒倘钡那闆r下能夠生存下來(lái)在人類歷史進(jìn)程中饑餓一直是比吃撐更大的問(wèn)題這說(shuō)明了一個(gè)非常可悲的事實(shí)設(shè)定值可以增加但幾乎不會(huì)減少現(xiàn)在如果你媽媽跟你說(shuō)生活很不公平這就是她所說(shuō)的情形(笑聲)節(jié)食成功并不會(huì)降低設(shè)定值即便是你已經(jīng)減輕體重長(zhǎng)達(dá)七年之久你的大腦一直會(huì)讓你把減掉的體重增回來(lái)如果減重是由長(zhǎng)時(shí)間饑餓造成的這是合情合理的反應(yīng)在充斥著得來(lái)速漢堡的現(xiàn)代世界這種反應(yīng)并不適用于大多數(shù)人過(guò)去我們祖先的生活和現(xiàn)代人富足的生活的差異是渥太華大學(xué)的約尼弗雷德霍夫博士想讓他的一些病人回到食物不充足年代的原因這也是為什么改變飲食環(huán)境將成為解決肥胖問(wèn)題最有效的方法Sadly,atemporaryweightgaincanbecomepermanent.Ifyoustayatahighweightfortoolong,probablyamatterofyearsformostofus,yourbrainmaydecidethatthat'sthenewnormal.不幸的是，短暫的增重可變?yōu)橛谰玫脑鲋厝绻汩L(zhǎng)時(shí)間處于超重狀態(tài)對(duì)于我們大多數(shù)人來(lái)說(shuō)可能是若干年你的大腦就會(huì)覺(jué)得這是新的正常狀態(tài)Psychologistsclassifyeatersintotwogroups,thosewhorelyontheirhungerandthosewhotrytocontroltheireatingthroughwillpower,likemostdieters.Let'scallthemintuitiveeatersandcontrolledeaters.Theinterestingthingisthatintuitiveeatersarelesslikelytobeoverweight,andtheyspendlesstimethinkingaboutfood.Controlledeatersaremorevulnerabletoovereatinginresponsetoadvertising,super-sizing,andtheall-you-can-eatbuffet.Andasmallindulgence,likeeatingonescoopoficecream,ismorelikelytoleadtoafoodbingeincontrolledeaters.Childrenareespeciallyvulnerabletothiscycleofdietingandthenbinging.Severallong-termstudieshaveshownthatgirlswhodietintheirearlyteenageyearsarethreetimesmorelikelytobecomeoverweightfiveyearslater,eveniftheystartedatanormalweight,andallofthesestudiesfoundthatthesamefactorsthatpredictedweightgainalsopredictedthedevelopmentofeatingdisorders.Theotherfactor,bytheway,thoseofyouwhoareparents,wasbeingteasedbyfamilymembersabouttheirweight.Sodon'tdothat.(Laughter)心理學(xué)家把“吃貨”分成兩類一類人靠本能的饑餓反應(yīng)去吃另一類人則是用意志去控制飲食就像大多數(shù)節(jié)食者一樣我們稱他們?yōu)楸灸苄褪持妥钥匦褪痴哂腥さ氖潜拘湍苁痴吆苌贂?huì)超重并且他們會(huì)花較少的時(shí)間思考吃什么東西自控型食者則更容易受到廣告，超大分量和自助餐的影響而造成飲食過(guò)量一個(gè)小小的放縱比如一勺冰激凌更有可能在自控型食者中導(dǎo)致暴飲暴食的結(jié)果在這種節(jié)食和暴飲暴食的循環(huán)下孩子們特別容易受到傷害一些長(zhǎng)期研究表明在青少年初期節(jié)食的女孩在五年之后超重的可能性是未節(jié)食者的三倍即便她們一開始體重正常所有這些研究發(fā)現(xiàn)預(yù)示體重增加的因素也預(yù)示著飲食失調(diào)的產(chǎn)生順便說(shuō)一下請(qǐng)家長(zhǎng)們注意了另外一個(gè)因素是“因體重而被家庭成員取笑”所以別那樣做（笑聲）Ileftalmostallmygraphsathome,butIcouldn'tresistthrowinginjustthisone,becauseI'mageek,andthat'showIroll.（Laughter）Thisisastudythatlookedattheriskofdeathovera14-yearperiodbasedonfourhealthyhabits:eatingenoughfruitsandvegetables,exercisethreetimesaweek,notsmoking,anddrinkinginmoderation.Let'sstartbylookingatthenormalweightpeopleinthestudy.Theheightofthebarsistheriskofdeath,andthosezero,one,two,three,fournumbersonthehorizontalaxisarethenumberofthosehealthyhabitsthatagivenpersonhad.Andasyou'dexpect,thehealthierthelifestyle,thelesslikelypeopleweretodieduringthestudy.Nowlet'slookatwhathappensinoverweightpeople.Theonesthathadnohealthyhabitshadahigherriskofdeath.Addingjustonehealthyhabitpullsoverweightpeoplebackintothenormalrange.Forobesepeoplewithnohealthyhabits,theriskisveryhigh,seventimeshigherthanthehealthiestgroupsinthestudy.Butahealthylifestylehelpsobesepeopletoo.Infact,ifyoulookonlyatthegroupwithallfourhealthyhabits,youcanseethatweightmakesverylittledifference.Youcantakecontrolofyourhealthbytakingcontrolofyourlifestyle,evenIfyoucan'tloseweightandkeepitoff.我?guī)缀醢盐宜械膱D表放家里了但我就是無(wú)法抗拒想要拿出這張圖因?yàn)槲沂莻€(gè)書蟲，沒(méi)圖表不舒服（笑聲）下面我要講的是一個(gè)進(jìn)行了14年的有關(guān)四種健康習(xí)慣與死亡風(fēng)險(xiǎn)的研究吃足夠的水果和蔬菜一個(gè)星期鍛煉三次不吸煙飲酒節(jié)制我們來(lái)看看在研究當(dāng)中體重正常的人柱狀圖的高表示死亡風(fēng)險(xiǎn)水平坐標(biāo)上的數(shù)字0、1、2、3、4表示一個(gè)特定的人擁有健康習(xí)慣的個(gè)數(shù)你們的預(yù)期是，生活習(xí)慣越健康研究中人們死亡的可能性越小現(xiàn)在我們看看在超重者身上會(huì)發(fā)生什么那些沒(méi)有任何一個(gè)健康習(xí)慣的人有更高的死亡風(fēng)險(xiǎn)僅僅增加一個(gè)健康的習(xí)慣就會(huì)讓超重的人回到正常范圍對(duì)于那些沒(méi)有健康習(xí)慣的肥胖者這種風(fēng)險(xiǎn)極高，比那些在研究中最健康的一群人高七倍但是健康的生活方式也能幫助肥胖的人事實(shí)上，如果你只看有四種健康習(xí)慣的組你會(huì)發(fā)現(xiàn)體重?zé)o關(guān)緊要你可以通過(guò)控制生活方式來(lái)控制自己的健康即使你不能減掉體重并且保持住Dietsdon'thaveverymuchreliability.Fiveyearsafteradiet,mostpeoplehaveregainedtheweight.Fortypercentofthemhavegainedevenmore.Ifyouthinkaboutthis,thetypicaloutcomeofdietingisthatyou'remorelikelytogainweightinthelongrunthantoloseit.節(jié)食并不是非常值得信賴的節(jié)食五年之后大多數(shù)人體重會(huì)反彈其中百分之四十的人甚至比原來(lái)還要重如果你想到這些節(jié)食的一般結(jié)果是在長(zhǎng)期過(guò)程中更有可能增重而不是減IfI'veconvincedyouthatdietingmightbeaproblem,thenextquestionis,whatdoyoudoaboutit?Andmyanswer,inaword,ismindfulness.I'mnotsayingyouneedtolearntomeditateortakeupyoga.I'mtalkingaboutmindfuleating:learningtounderstandyourbody'ssignalssothatyoueatwhenyou'rehungryandstopwhenyou'refull,becausealotofweightgainboilsdowntoeatingwhenyou'renothungry.Howdoyoudoit?Giveyourselfpermissiontoeatasmuchasyouwant,andthenworkonfiguringoutwhatmakesyourbodyfeelgood.Sitdowntoregularmealswithoutdistractions.Thinkabouthowyourbodyfeelswhenyoustarttoeatandwhenyoustop,andletyourhungerdecidewhenyoushouldbedone.Ittookaboutayearformetolearnthis,butit'sreallybeenworthit.IamsomuchmorerelaxedaroundfoodthanIhaveeverbeeninmylife.Ioftendon'tthinkaboutit.Iforgetwehavechocolateinthehouse.It'slikealienshavetakenovermybrain.It'sjustcompletelydifferent.Ishouldsaythatthisapproachtoeatingprobablywon'tmakeyouloseweightunlessyouofteneatwhenyou'renothungry,butdoctorsdon'tknowofanyapproachthatmakessignificantweightlossinalotofpeople,andthatiswhyalotofpeoplearenowfocusingonpreventingweightgaininsteadofpromotingweightloss.Let'sfaceit:Ifdietsworked,we'dallbethinalready.(Laughter)Whydowekeepdoingthesamethingandexpectingdifferentresults?Dietsmayseemharmless,buttheyactuallydoalotofcollaterald