- 目录
第1篇 英语演讲稿:如何减肥
how to lose weight
it seems that many people today are overweight. no one wants to carry around e_tra pounds, lout few people know how to slum down effectively. they look for miracle pills and magic cures. in the end, they fail and the pounds come back. but the most effective way of losing weight is actually very simple. it is a combination of a good diet and proper e_ercise. what makes it work is determination. it requires discipline and commitment to succeed. here is an e_ample that proves the truth of these words.
my aunt had been trying to lose weight for years. she went on one diet after another, but none of them worked. she lost a lot of weight quickly only to have it come back. finally, she followed her doctor's advice and began to eat a simple, well-balanced diet. she ate lots of fruits and vegetables and avoided high-fat foods. in addition, she joined an e_ercise class. she worked out three times a week. at first, my aunt wasn't happy because the weight came off so slowly. but her classmates encouraged her to stick to it and eventually she reached her goal. best of all, she was able to stay at her ideal weight. that was because she had developed healthy new habits.
如何减肥
现在似乎有许多人的体重都过重。没有人会希望身上有多余的重量，但是很少人知道如何才能有效地瘦下来。他们会去寻找特效药，以及神奇的治疗法。最后不仅失败，而且反弹了。但是事实上，最有效的减肥方法非常简单。主要就是结合均衡的饮食，以及适当的运动。成功的关键就是要有决心。成功需要自制和投入。以下这个例子，可以证明这个方法是正确的。
我阿姨试图减肥已经好多年了。她一次又一次地节食，但是没有一次成功。她的体重会快速地下降，但没多久就又反弹了。最后，她听从医生的建议，开始吃简单、均衡的饮食。她吃大量的蔬果，并避免高脂肪的食物。除此之外，她还去参加运动课程。她一星期运动三次。起初，我阿姨并不是很开心，因为体重下降得很慢。但是她的同学们鼓励她坚持下去，最后她终于达到目标。最棒的是，她能够维持她的理想体重。因为她已经养成健康的新生活习惯。
第2篇 ted英语演讲稿：为什么节食减肥没效果？
简介：在美国，80%的女孩在她们10岁的时候便开始节食。神经学家sandra aamodt结合自己的亲身经历，讲述大脑是如何控制我们的身体的。节食减肥为何没效果?来听听她的说法吧!
three and a half years ago, i made one of the best decisions of my life. as my new year's resolution, i gave up dieting, stopped worrying about my weight, and learned to eat mindfully. now i eat whenever i'm hungry, and i've lost 10 pounds.
this was me at age 13, when i started my first diet. i look at that picture now, and i think, you did not need a diet, you needed a fashion consult. (laughter) but i thought i needed to lose weight, and when i gained it back, of course i blamed myself. and for the ne_t three decades, i was on and off various diets. no matter what i tried, the weight i'd lost always came back. i'm sure many of you know the feeling.
as a neuroscientist, i wondered, why is this so hard? obviously, how much you weigh depends on how much you eat and how much energy you burn. what most people don't realize is that hunger and energy use are controlled by the brain, mostly without your awareness. your brain does a lot of its work behind the scenes, and that is a good thing, because your conscious mind -- how do we put this politely? -- it's easily distracted. it's good that you don't have to remember to breathe when you get caught up in a movie. you don't forget how to walk because you're thinking about what to have for dinner.
your brain also has its own sense of what you should weigh, no matter what you consciously believe. this is called your set point, but that's a misleading term, because it's actually a range of about 10 or 15 pounds. you can use lifestyle choices to move your weight up and down within that range, but it's much, much harder to stay outside of it. the hypothalamus, the part of the brain that regulates body weight, there are more than a dozen chemical signals in the brain that tell your body to gain weight, more than another dozen that tell your body to lose it, and the system works like a thermostat, responding to signals from the body by adjusting hunger, activity and metabolism, to keep your weight stable as conditions change. that's what a thermostat does, right? it keeps the temperature in your house the same as the weather changes outside. now you can try to change the temperature in your house by opening a window in the winter, but that's not going to change the setting on the thermostat, which will respond by kicking on the furnace to warm the place back up.
your brain works e_actly the same way, responding to weight loss by using powerful tools to push your body back to what it considers normal. if you lose a lot of weight, your brain reacts as if you were starving, and whether you started out fat or thin, your brain's response is e_actly the same. we would love to think that your brain could tell whether you need to lose weight or not, but it can't. if you do lose a lot of weight, you become hungry, and your muscles burn less energy. dr. rudy leibel of columbia university has found that people who have lost 10 percent of their body weight burn 250 to 400 calories less because their metabolism is suppressed. that's a lot of food. this means that a successful dieter must eat this much less forever than someone of the same weight who has always been thin.
from an evolutionary perspective, your body's resistance to weight loss makes sense. when food was scarce, our ancestors' survival depended on conserving energy, and regaining the weight when food was available would have protected them against the ne_t shortage. over the course of human history, starvation has been a much bigger problem than overeating. this may e_plain a very sad fact: set points can go up, but they rarely go down. now, if your mother ever mentioned that life is not fair, this is the kind of thing she was talking about. (laughter) successful dieting doesn't lower your set point. even after you've kept the weight off for as long as seven years, your brain keeps trying to make you gain it back. if that weight loss had been due to a long famine, that would be a sensible response. in our modern world of drive-thru burgers, it's not working out so well for many of us. that difference between our ancestral past and our abundant present is the reason that dr. yoni freedhoff of the university of ottawa would like to take some of his patients back to a time when food was less available, and it's also the reason that changing the food environment is really going to be the most effective solution to obesity.
sadly, a temporary weight gain can become permanent. if you stay at a high weight for too long, probably a matter of years for most of us, your brain may decide that that's the new normal.
psychologists classify eaters into two groups, those who rely on their hunger and those who try to control their eating through willpower, like most dieters. let's call them intuitive eaters and controlled eaters. the interesting thing is that intuitive eaters are less likely to be overweight, and they spend less time thinking about food. controlled eaters are more vulnerable to overeating in response to advertising, super-sizing, and the all-you-can-eat buffet. and a small indulgence, like eating one scoop of ice cream, is more likely to lead to a food binge in controlled eaters. children are especially vulnerable to this cycle of dieting and then binging.
several long-term studies have shown that girls who diet in their early teenage years are three times more likely to become overweight five years later, even if they started at a normal weight, and all of these studies found that the same factors that predicted weight gain also predicted the development of eating disorders. the other factor, by the way, those of you who are parents, was being teased by family members about their weight. so don't do that. (laughter)
i left almost all my graphs at home, but i couldn't resist throwing in just this one, because i'm a geek, and that's how i roll. (laughter) this is a study that looked at the risk of death over a 14-year period based on four healthy habits: eating enough fruits and vegetables, e_ercise three times a week, not smoking, and drinking in moderation. let's start by looking at the normal weight people in the study. the height of the bars is the risk of death, and those zero, one, two, three, four numbers on the horizontal a_is are the number of those healthy habits that a given person had. and as you'd e_pect, the healthier the lifestyle, the less likely people were to die during the study. now let's look at what happens in overweight people.
the ones that had no healthy habits had a higher risk of death. adding just one healthy habit pulls overweight people back into the normal range. for obese people with no healthy habits, the risk is very high, seven times higher than the healthiest groups in the study. but a healthy lifestyle helps obese people too. in fact, if you look only at the group with all four healthy habits, you can see that weight makes very little difference. you can take control of your health by taking control of your lifestyle, even if you can't lose weight and keep it off.
diets don't have very much reliability. five years after a diet, most people have regained the weight. forty percent of them have gained even more. if you think about this, the typical outcome of dieting is that you're more likely to gain weight in the long run than to lose it.
if i've convinced you that dieting might be a problem, the ne_t question is, what do you do about it? and my answer, in a word, is mindfulness. i'm not saying you need to learn to meditate or take up yoga. i'm talking about mindful eating: learning to understand your body's signals so that you eat when you're hungry and stop when you're full, because a lot of weight gain boils down to eating when you're not hungry. how do you do it? give yourself permission to eat as much as you want, and then work on figuring out what makes your body feel good. sit down to regular meals without distractions. think about how your body feels when you start to eat and when you stop, and let your hunger decide when you should be done. it took about a year for me to learn this, but it's really been worth it. i am so much more rela_ed around food than i have ever been in my life. i often don't think about it. i forget we have chocolate in the house. it's like aliens have taken over my brain. it's just completely different. i should say that this approach to eating probably won't make you lose weight unless you often eat when you're not hungry, but doctors don't know of any approach that makes significant weight loss in a lot of people, and that is why a lot of people are now focusing on preventing weight gain instead of promoting weight loss. let's face it: if diets worked, we'd all be thin already. (laughter)
why do we keep doing the same thing and e_pecting different results? diets may seem harmless, but they actually do a lot of collateral damage. at worst, they ruin lives: weight obsession leads to eating disorders, especially in young kids. in the u.s., we have 80 percent of 10-year-old girls say they've been on a diet. our daughters have learned to measure their worth by the wrong scale. even at its best, dieting is a waste of time and energy. it takes willpower which you could be using to help your kids with their homework or to finish that important work project, and because willpower is limited, any strategy that relies on its consistent application is pretty much guaranteed to eventually fail you when your attention moves on to something else.
let me leave you with one last thought. what if we told all those dieting girls that it's okay to eat when they're hungry? what if we taught them to work with their appetite instead of fearing it? i think most of them would be happier and healthier, and as adults, many of them would probably be thinner. i wish someone had told me that back when i was 13.
thanks.
(applause)
第3篇 英语演讲稿5分钟：有效减肥妙招
减肥是永远的课题，一些人为了减肥绞尽脑汁。节食，跑步，做瑜伽似乎成为了减肥的必修课，然而有些减肥招数看似怪异，实际上却蛮有成效，我们一起来看看吧!下面小编给大家分享英语演讲稿5分钟：有效减肥妙招，欢迎阅读：
英语演讲稿5分钟：有效减肥妙招
every day there seems to be a new diet or weight loss regime introduced. some of them work and others don't. here are some bizarre weight loss tricks that have actually been known to show positive results!
pop your multivitamins daily
a study that focused on a set of 96 obese women, who took a calcium supplement, multivitamin or placebo for 26 weeks, revealed that the group that took the vitamin had significantly less body fat. this shows that we tend to eat more when our body craves for certain nutrients. popping your multivitamin daily will help give your body what it needs. while it isn't enough to rely solely on popping a vitamin to lose weight, it may reduce the quantity of food you consume to feel full.
似乎每天都会有新的饮食法或减肥法出炉，有些会奏效但有些却没用。这里要为大家介绍几种看起来有点怪异但着实有效的减肥妙招。
每天摄入多种维生素
在一项针对96名肥胖女性的研究中，她们在26周内需要分别服用补钙产品，摄入多维他，或使用安慰剂。结果显示，那组摄入多维他的女性体内脂肪明显减少。这说明当身体渴求营养时会吃的更多，而每天摄入多维他有助于身体摄取所需要的营养。不过，仅仅摄入维他命是不足以减肥的，它会使你摄入的食量减少，招致饥饿感。
choose the right spot at the table
it is hard to resist al the yummy stuff at the dinner table when you dine out. try and select a seat at the end of the table because the center seats are where stuff like starters, sharing plates, bread or chips wind up.
check your e-mail
if you want access to a blast of information on nutrition and weight loss, a great place to begin would be your inbo_. your email is probably filled with clever tips, tricks and hacks on how to get rid of e_cess weight, sent to you in the form of newsletters. a kaiser permanente study has revealed that people who read weekly wellness newsletters are more likely to eat fewer trans fats.
选对饭桌位置
外出吃饭时，很难抵制餐桌上美味食物的诱惑吧。选一个最靠边的座位，因为中间的位置会使你风卷残云般消灭食物，无论是开胃菜，共享的食物，还是面包薯条之类。
查看电子邮件
如果想置身于有关营养或减肥方面的漫天信息中，可以先去翻看收件箱。你的电子信箱可能塞满了一些充斥着聪明点子和妙招的简讯，它们会教你如何摆脱多余体重。美国健保机构凯撒医疗中心的一项研究显示，每周阅读健康简讯的人食用的反式脂肪会更少。
turn off your lights
an ohio state university study revealed that e_periencing more darkness at night could make your body lighter. according to the study, mice that slept in total darkness were much less prone to obesity than those that slept in dim illumination or a bright light.
watch less tv
if we eat our meals when we are distracted, we tend to eat more, and therefore, consume more calories. the human body burns more calories while sleeping than watching tv.
关上灯
一项俄亥俄州立大学的研究显示，夜晚呆在更黑暗的地方会使体重减轻。根据研究，与在微亮或明亮的环境下睡觉的老鼠相比，在完全黑暗的环境下睡觉的老鼠患上肥胖症的几率更小。
少看电视
吃饭的时候分散注意力，往往会吃的更多，从而摄入更多的卡路里。一个人在睡觉时消耗的卡路里会比看电视的时候多。
avoid eating in your pajamas
according to research, the comfier you are while you eat, the more you tend to overeat. that doesn't mean that you should wear a three-piece suit while having your meals, but choose clothing that is a bit more form-fitting than pajamas, like yoga pants, leggings, tank tops etc. these clothes are comfortable, and also allow you to feel your waist e_panding.
include more bacteria into your diet
our metabolism and appetite are both largely affected by bacteria. therefore, you should consider increasing the amount of probiotic-rich foods. this will allow you to lose weight without cutting calories.
不要穿着睡衣吃东西
根据调查，吃东西的时候穿的越舒服，就越容易吃的多。这并不让你在吃饭的时候穿着西服三件套，但可以选择穿比睡衣更紧身的衣服，如瑜伽裤，打底裤，背心等。这些衣服足够舒适，而且也可以让你觉察到腰围的增大。
多服用益生菌
我们的新陈代谢和食欲都很大程度上受到益生菌的影响。因此，需要多食用富含益生菌的食物。这样的话，不用减少卡路里也能减肥。
increase your spice intake
recent studies have revealed that consuming food that is high on spices like cayenne peppernot only increases your metabolism significantly, but also slows down the growth of fat cells.
drink more wine
it is said that drinking one or two glasses of wine a day makes you less susceptible to putting on weight. remember to keep it to not more than two glasses a day to reap the health benefits.
多吃辣的
最近的研究表明，摄入重辣食物如辣椒不仅大大促进了新陈代谢，而且可以减缓脂肪细胞的增长速度。
喝一点酒
据说，每天喝一到两杯的酒会不容易发胖。记住，为了保持健康，每天的饮酒量不可以超过两杯。
stop feeling guilty
go a little easy on yourself if you have cheated on your diet and had an unhealthy meal. research has revealed that dieters respond to stress like guilt about the meals they consume by further overeating.
eat off smaller plates
the smaller the plate, the less you will eat - it's that simple! one cornell university study set up an ice cream buffet for grad students and nutrition professors, who were given 17 or 34 ounce bowls and two or three ounce scoops. those people who had oversized bowls served themselves about 31% more. in addition to that, those people who had both big bowls and big scoops, served themselves 57% more than those with the small versions.
减少负罪感
如果你在节食时不小心多吃了或吃了不健康的东西，也别跟自己过不去。研究表明处于压力(如吃多了产生负罪感)下的节食者以后更容易暴饮暴食。
用小餐盘吃
餐盘越小，吃的会越少，就是这样简单!康奈尔大学为毕业生和营养学教授安排了一场冰淇淋自助餐，毕业生和教授分别拿到17盎司和34盎司大小的碗还有2盎司和3盎司大的勺子。那些使用超大碗的人会比其他人多摄入31%的冰淇淋。 而那些既有大碗又有大勺的人摄入冰淇淋的量，会比那些使用小碗小勺的人多57%。
eat bread last
a 20__ study entailed 100 obese people going on a diet of about 20% protein, 30% fat, and 50% carbohydrates. while the first group consumed starches throughout the day, the second group saved most of their carbohydrates for dinner. the second group lost more body fat, weight and abdominal inches than the first group after si_ months, and also reported feeling fuller during the day.
sleep in a colder room
it has been found that a chillier bedroom can not only improve your sleep, but also yourmetabolism. during the past few decades, the average indoor temperature has increased. in addition to that, we tend to set the temperature in our homes at a steady rate, preventing our body from e_periencing too many drops in temperature. this also prevents it from regulating its own calorie-burning properties. when you sleep in a colder room, you are forcing your body to heat itself up for hours, and therefore burn more calories in the process.
check your allergy medication
weight gain is as common a complaint amongst allergy sufferers, as itchy eyes or a running nose. people who use antihistamines are known to be about five kilos heavier than those who don't. this could be because h1-type antihistamines may be blocking the histamines of the immune system, which play a vital role in breaking down fat. possible alternatives arecorticosteroids or allergy shots. but people who only find relief with antihistamines may have to e_ercise or adjust their diet to compensate.
最后吃面包
在20__年的一项研究中，100名肥胖者分别摄入20%的蛋白质，30%的脂肪和50%的碳水化合物进行节食。第一组一天内消耗了全部淀粉，而第二组在晚餐时间仍留有大部分碳水化合物。六个月之后，第二组的人比第一组减少了更多的脂肪，重量和腰围，而且据说白天会有饱腹感。
在冷一点的屋子里睡觉
人们发现，在一间冰冷的屋子里睡觉不仅有助于提升你的睡眠质量，而且可以促进新陈答谢。在过去几十年间，室内的平均气温升高了。而且，我们往往会使家里维持稳定的温度，以免身体遭受大幅降温，但同时也阻止了自身调节卡路里的性能。当你在寒冷的房间睡觉时，你会不断的迫使自己捂热身体，因此，在这个过程中会燃烧更多的卡路里。
检查抗过敏药
过敏者如眼睛发痒，或鼻涕不停的人常会抱怨体重增加了。众所周知，使用抗组胺药品的人会比那些没有使用的人重个5公斤左右。这可能是因为h1型抗组织胺会阻止免疫系统组织胺的释放，而这些组织胺正是分解脂肪的重要因素。可行的替代药品为皮质类固醇或过敏疫苗，但那些只会使用抗组胺药缓解症状的人们也可以通过运动或调解饮食配合治疗。
第4篇 一口气英语演讲:如何减肥
ladies and gentlemen.
thank you for being here.
my topic is 'how to lose weight.'
so many of us are overweight.
so few know how to slim down.
let me share some strategies that work!
forget so-called e_perts and crazy methods.
forget miracle pills,gadgets and gimmicks.
listen carefully and i'll set you straight!
to lose weight you must start in your mind.
you must make a decision to change.
you must dig deep down and decide you'll do it.
be very determined to work hard.
be disciplined enough to commit.
you must promise yourself not a quit.
write down the reasons you want to lose weight.
write down the goals you want to achieve.
truly convince yourself that you have the power to change.
we all know that dieting is the answer.
we know we are what we eat.
to lose weight we must alter our diet.
eat a low-fat,well-balanced diet.
eat lots of lean meat,fruit and raw vegetables.
most importantly,drink eight large glasses of water every day.
also,downsize your portions.
never snack late at night.
never skip meals or starve yourself!
also,you must e_ercise to lose weight.
e_ercise goes hand in hand with dieting.
e_ercise builds muscle that burns off calories and fat.
work out five times a week for thirty minutes.
work out intensively with interval training.
work out in the morning on an empty stomach for the best results.
do aerobics,like speed walking on one day.
do anaerobics,like weight lifting,the ne_t.
remember,don't eat anything for one hour afterwards.
it is important to remember to be patient.
it takes time to lose weight.
it's not a race but a process of growth.
focus on progress,not perfection.
focus on quality,not quantity.
try to be consistent and stay on track.
don't let friends or family distract you.
don't listen to well-intentioned but incorrect advice.
just follow my plan to succeed.
finally,remember you're not just temporarily losing weight.
you're creating a healthy new lifestyle.
you're creating healthy habits for life.
you're also lowering cholesterol.
you're reducing risks of disease.
you're gaining confidence as you add years to your life.
now,go lose weight and feel graet!
thank you all for listening.
god bless you and have a good day.
第5篇 ted英语演讲：减肥怎么就你坚持不下去
演说者：emily balcetis
演说题目：减肥，怎么就你坚持不下去?
中英对照演讲稿
vision is the most important and prioritized sense that we have. we are constantly looking at the world around us, and quickly we identify and make sense of what it is that we see.
视觉是我们所有感觉中最重要和最优先的。我们在不停地注视着周围的一切，并且快速的识别和分析我们所看到的事物。
let's just start with an e_ample of that very fact. i'm going to show you a photograph of a person, just for a second or two, and i'd like for you to identify what emotion is on his face. ready? here you go. go with your gut reaction. okay. what did you see?
让我先举一个例子来说明这个事实。我会让你们花几秒钟时间来观看一个人的照片，并且请你们辨别出这个人的表情所代表的情绪。准备好了吗?就是这张，跟随你们的第一感觉，好了，你们看到了什么?事实上我们调查了一百二十多个人，而调查结果很复杂。人们在所看到的情绪上面并没有达成共识。
well, we actually surveyed over 120 individuals, and the results were mi_ed. people did not agree on what emotion they saw on his face. maybe you saw discomfort. that was the most frequent response that we received.
可能你看到了不安，这是我们收到的最常见的回答。但是如果你问问你左边的人，他们也许会说是遗憾或者怀疑。
but if you asked the person on your left, they might have said regret or skepticism, and if you asked somebody on your right, they might have said something entirely different, like hope or empathy. so we are all looking at the very same face again.we might see something entirely different, because perception is subjective. what we think we see is actually filtered through our own mind's eye.
如果问的是右边的人，他们的回答可能又完全不同，比如说希望或者同情。那么我们现在再回到这张照片。我们可能会看到完全不同的东西。因为感觉是主观的，我们认为自己所看到的东西事实上是经过我们思维的视角过滤过的。
of course, there are many other e_amples of how we see the world through own mind's eye. i'm going to give you just a few. so dieters, for instance, see apples as larger than people who are not counting calories. softball players see the ball as smaller if they've just come out of a slump, compared to people who had a hot night at the plate. and actually, our political beliefs also can affect the way we see other people, including politicians.
当然，还有很多其他例子能证明我们是如何通过主观思维的视角观察世界的。再举几个这样的例子。比如说，节食者眼中的苹果会比不节食的人眼中的更大。当垒球运动员从他的低迷状态中恢复的时候，相比起那些手感火热的运动员会感觉球更小。事实上，我们的政治信仰也会影响我们观察其他人，包括政治家。
so my research team and i decided to test this question. in 20__, barack obama was running for president for the very first time, and we surveyed hundreds of americans one month before the election. what we found in this survey was that some people, some americans, think photographs like these best reflect how obama really looks.
所以我和我的研究团队决定探索这个问题。在20__年，巴拉克-奥巴马正在第一次竞选总统。我们在选举开始前一个月，调查了几百名美国人。研究表明一些人，一些美国公民认为这样的照片展现了奥巴马最真实的一面。
of these people, 75 percent voted for obama in the actual election. other people, though, thought photographs like these best reflect how obama really looks. 89 percent of these people voted for mccain.
这些人中的75%在选举中投票给了奥巴马。但是其他的人认为在这些照片中奥巴马看起来更真实，他们中的89%投票给了麦凯恩。
we presented many photographs of obama one at a time, so people did not realize that what we were changing from one photograph to the ne_t was whether we had artificially lightened or darkened his skin tone.
我们把许多奥巴马的照片每次逐张地展示，所以人们并没有意识到，在这些照片中我们只是人为地调亮或调暗了他的肤色。
so how is that possible? how could it be that when i look at a person, an object, or an event, i see something very different than somebody else does? well, the reasons are many, but one reason requires that we understand a little bit more about how our eyes work. so vision scientists know that the amount of information that we can see at any given point in time, what we can focus on, is actually relatively small.
那么这是为什么呢?为什么当我观察一个人，一个物体或一个事件的时候，我所看到的与其他人非常不同呢?原因有很多。其中的一个要求我们了解一些眼睛的工作原理。视觉科学家们知道我们的视觉在任意给定时刻所掌握的信息量，我们所能聚焦的范围其实是很少的。
what we can see with great sharpness and clarity and accuracy is the equivalent of the surface area of our thumb on our outstretched arm. everything else around that is blurry, rendering much of what is presented to our eyes as ambiguous.
我们在保证较高的锐利度，清晰度和准确度下所能看到的范围，等同于把胳膊伸直时大拇指那么大，这片区域周围的一切都是模糊的，导致大部分呈现在眼中的事物都是模糊的。
but we have to clarify and make sense of what it is that we see,and it's our mind that helps us fill in that gap. as a result, perception is a subjective e_perience, and that's how we end up seeing through our own mind's eye.
但是我们必须进行辨认，以识别出我们看到的是什么。这时大脑就会帮助我们填补缺失的信息，结果就是，感觉变得很主观，这就是我们如何通过思维的视角进行观察的。
so, i'm a social psychologist, and it's questions like these that really intrigue me. i am fascinated by those times when people do not see eye to eye. why is it that somebody might literally see the glass as half full, and somebody literally sees it as half empty?
我是一个社会心理学家，所以这样的问题会让我非常感兴趣。每当人们看到的东西不一样时，我都会觉得非常有趣。为什么有的人看一个杯子会认为它是半满的?而另一些人会把它当成半空的?
what is it about what one person is thinking and feeling that leads them to see the world in an entirely different way? and does that even matter? so to begin to tackle these questions, my research team and i decided to delve deeply into an issue that has received international attention: our health and fitness.
到底是什么使得一个人所看到和感觉到的让他们从完全不同的角度观察这个世界呢?这真的很重要吗?那么为了回答这个问题，我和我的研究团队决定更加深入研究一个引起了国际关注的问题：我们的健康和健身。
across the world, people are struggling to manage their weight, and there is a variety of strategies that we have to help us keep the pounds off. for instance, we set the best of intentions to e_ercise after the holidays, but actually, the majority of americans find that their new year's resolutions are broken by valentine's day. we talk to ourselves in very encouraging ways, telling ourselves this is our year to get back into shape, but that is not enough to bring us back to our ideal weight.
全世界的人都在为了控制体重而奋斗。并且有许多不同的方式可以帮助我们减轻体重。例如我们会寄希望于在节假日之后进行锻炼。但事实上，大部分美国人都会遗憾的发现他们的新年变革之梦在情人节的时候就磨灭了。我们会告诉自己并鼓励自己说，今年就是我们成功恢复体型的时候。但是这并不足以使我们真的恢复理想体重。
so why? of course, there is no simple answer, but one reason, i argue, is that our mind's eye might work against us. some people may literally see e_ercise as more difficult, and some people might literally see e_ercise as easier.
那么为什么呢?当然了，答案很复杂。但是我认为，其中一个原因，是我们的思维视角可能会阻碍我们的努力。有些人可能会认为锻炼是个相当困难的过程，而有些人则会认为它其实很容易。
so, as a first step to testing these questions, we gathered objective measurements of individuals' physical fitness. we measured the circumference of their waist, compared to the circumference of their hips. a higher waist-to-hip ratio is an indicator of being less physically fit than a lower waist-to-hip ratio.after gathering these measurements, we told our participants that they would walk to a finish line while carrying e_tra weight in a sort of race.
所以，为了解决这些问题，首先我们为人们的体型状况找出了客观的生理指标。我们测量了他们的腰围，并将之与他们的臀围做对比。较高的腰臀比与较低的腰臀比相比，健康状况更不理想。得到了这些测量数据之后，我们要求我们的研究对象带着负重走向一条终点线，就像赛跑那样。
but before they did that, we asked them to estimate the distanceto the finish line. we thought that the physical states of their body might change how they perceived the distance. so what did we find? well, waist-to-hip ratio predicted perceptions of distance.
但是在他们开始之前，我们让他们估计到终点线的距离。我们认为他们的身体状况可能会影响他们对距离的估计。我们发现了什么呢?事实上，腰臀比预示了他们对距离的估测。
people who were out of shape and unfit actually saw the distance to the finish line as significantly greater than people who were in better shape. people's states of their own body changed how they perceived the environment. but so too can our mind. in fact, our bodies and our minds work in tandem to change how we see the world around us.
与体型状况更好的人相比那些身材走型的人，会认为到终点的距离更远。人们的身体状况影响了他们观察环境的方式。但我们的大脑也可以。事实上，我们的身体和大脑会共同影响我们对世界的观察。
that led us to think that maybe people with strong motivations and strong goals to e_ercise might actually see the finish line as closer than people who have weaker motivations. so to test whether motivations affect our perceptual e_periences in this way, we conducted a second study. again, we gathered objective measurements of people's physical fitness, measuring the circumference of their waist and the circumference of their hips, and we had them do a few other tests of fitness.
这使得我们想到或许那些有强烈动机去运动的人们，相比起动机较弱的人们会认为终点线更近。所以为了测试动机是否会这样影响我们的观察，我们进行了第二项研究。我们又一次收集了人们体型状况的测量数据，包括了他们的腰围和臀围，我们还让他们做了其他健康状况的测试。
based on feedback that we gave them, some of our participants told us they're not motivated to e_ercise any more.they felt like they already met their fitness goals and they weren't going to do anything else. these people were not motivated. other people, though, based on our feedback, told us they were highly motivated to e_ercise. they had a strong goal to make it to the finish line. but again, before we had them walk to the finish line, we had them estimate the distance. how far away was the finish line?
基于我们的反馈，一些研究参与者告诉我们，他们没有继续锻炼的动力了。他们感觉已经达到了健康目标，不想继续锻炼下去了。这些人是没有动机的人。但是另一些人基于我们的反馈，告诉我们他们非常想要继续锻炼。他们想要到达终点的目的性很强。但是在他们开始走向终点线之前，我们又要求他们估计到终点的距离，他们到终点的距离有多远呢?
and again, like the previous study, we found that waist-to-hip ratio predicted perceptions of distance. unfit individuals saw the distance as farther, saw the finish line as farther away, than people who were in better shape. importantly, though, this only happened for people who were not motivated to e_ercise.
再一次，就像之前的研究那样，我们发现腰臀比预示了他们对距离的估测。体型较差的人相比体型较好的来说，认为到终点的距离更远。重要的是，这个现象只发生在那些没有强烈的运动动机的人中间。
on the other hand, people who were highly motivated to e_ercise saw the distance as short. even the most out of shape individuals saw the finish line as just as close, if not slightly closer, than people who were in better shape.
另一方面，运动动机很强烈的人，认为到终点的距离很近。甚至他们中最胖的人看待终点线也是一样近，甚至会比其他身材更好的人还要近一点。
so our bodies can change how far away that finish line looks, but people who had committed to a manageable goal that they could accomplish in the near future and who believed that they were capableof meeting that goal actually saw the e_ercise as easier. that led us to wonder, is there a strategy that we could use and teach people that would help change their perceptions of the distance, help them make e_ercise look easier?
也就是说我们的身体，可以改变终点看起来的距离，而那些有着明确的、可以在短时间内达到的目标的人，和那些相信自己有能力达到目标的人，会认为这种锻炼更加轻松。这使我们想到，我们可否可以借助某种方法来帮助人们，改变他们对距离的估测，使锻炼看起来容易一些呢?
so we turned to the vision science literature to figure out what should we do, and based on what we read, we came up with a strategy that we called, 'keep your eyes on the prize.' so this is not the sloganfrom an inspirational poster. it's an actual directive for how to look around your environment.
所以我们转向视觉科学的资料来试着找到这种方法，基于这些资料我们想到了一种方法。我们称它为“聚焦奖赏”。这并不是来自某张鼓励性海报的标语。这是一个确切的指令，告诉你如何观察四周的环境。
people that we trained in this strategy, we told them to focus their attention on the finish line, to avoid looking around,to imagine a spotlight was shining on that goal, and that everything around it was blurry and perhaps difficult to see.
根据这种方法训练的一些人，我们告诉他们要专注于终点线，不要四处张望，要想象一个聚光点，就在目标那里闪烁着，聚光点周围的一切都应该是模糊的，无法辨认的。
we thought that this strategy would help make the e_ercise look easier. we compared this group to a baseline group. to this group we said, just look around the environment as you naturally would. you will notice the finish line, but you might also notice the garbage can off to the right, or the people and the lamp post off to the left. we thought that people who used this strategy would see the distance as farther.
我们认为这个方法可以让做运动感觉要容易一些。我们把这个组的人和对照组的人比较。我们跟这个组的人说随便看看四周，就像你平时一样，你会注意到终点线，但可能也会看到终点线右边的垃圾桶，或者是左边的人和灯柱。我们认为运用这个方法的人们会觉得距离更远一点。
so what did we find? when we had them estimate the distance, was this strategy successful for changing their perceptual e_perience? yes. people who kept their eyes on the prize saw the finish line as 30 percent closer than people who looked around as they naturally would. we thought this was great.
那么我们发现了什么呢?当我们让他们预测距离时，这个方法是否能成功的改变他们对距离的感知呢?答案是可以的。那些把注意力放在奖赏上的人，看到的终点线，比那些放眼四周的人要近30%。我们对这个结果很满意。
we were really e_cited because it meant that this strategy helped make the e_ercise look easier, but the big question was, could this help make e_ercise actually better? could it improve the quality of e_ercise as well?
我们非常激动，因为这意味着这个方法可以让做运动看起来更简单，但最重要的问题来了，它能让做运动变得更有效吗?它能否提高运动的质量呢?
so ne_t, we told our participants, you are going to walk to the finish line while wearing e_tra weight. we added weights to their ankles that amounted to 15 percent of their body weight. we told them to lift their knees up high and walk to the finish line quickly. we designed this e_ercise in particular to be moderately challenging but not impossible, like most e_ercises that actually improve our fitness.
所以下一步，我们告诉参与者，你们将在负重的情况下走向终点线。我们在脚踝那里给他们加重，重量是他们体重的15%，我们告诉他们把膝盖抬高，然后快速走到终点线。我们特意设计了这个运动，让它具有一定挑战性，但不至于无法完成。就像大多数运动一样，可以提升我们的体型。
so the big question, then: did keeping your eyes on the prize and narrowly focusing on the finish linechange their e_perience of the e_ercise? it did. people who kept their eyes on the prize told us afterward that it required 17 percent less e_ertion for them to do this e_ercise than people who looked around naturally.
那么问题就是：把焦点放在奖品上，然后把注意力放在终点线上，会改变运动的体验吗?答案是肯定的。那些专注于奖赏的人后来告诉我们，他们做运动所需的努力比平时着眼四周的人，要少了17%。
it changed their subjective e_perience of the e_ercise. it also changed the objective nature of their e_ercise. people who kept their eyes on the prize actually moved 23 percent faster than people who looked around naturally. to put that in perspective, a 23 percent increase is like trading in your 1980 chevy citation for a 1980 chevrolet corvette.
这改变了他们做运动的主观体验，同时也改变了做运动的客观本质。那些专注于奖赏的人，比平时着眼四周的人，敏捷性提高了23%。换个方式说，23%的增长就相当于把你1980年的雪佛兰citation(袖珍小轿车)换成一辆同年的雪佛兰科尔维特(跑车)。
we were so e_cited by this, because this meant that a strategy that costs nothing, that is easy for people to use, regardless of whether they're in shape or struggling to get there, had a big effect. keeping your eyes on the prize made the e_ercise look and feel easier even when people were working harder because they were moving faster.
我们对此感到很激动。因为这意味着，一个无需成本的方法，简单易行，对那些不管是已经体型良好的人，或朝那个方向努力的人来说，都有极大的效果。专注于奖赏，可以让做运动看起来和感觉上更容易。由于敏捷性更高了，所以对那些更加努力的人也同样适用。
now, i know there's more to good health than walking a little bit faster, but keeping your eyes on the prize might be one additional strategy that you can use to help promote a healthy lifestyle.
我知道健康的概念不仅仅是走得快一些。但聚焦于奖赏或许可以是一个额外的技巧，你可以用它来实现一种更健康的生活方式。
if you're not convinced yet that we all see the world through our own mind's eye, let me leave you with one final e_ample. here's a photograph of a beautiful street in stockholm, with two cars. the car in the back looks much larger than the car in the front. however, in reality, these cars are the same size, but that's not how we see it.
如果你对此还抱有疑问，怀疑我们是否真的通过思维的视角来看世界，那么我再举最后一个例子。这是一张斯德哥尔摩街头美景的照片，还有两辆车。后面那辆车看起来比前面的大得多。但是，事实上这两辆车都一样大。但我们看到的并不是这样。
so does this mean that our eyes have gone haywire and that our brains are a mess? no, it doesn't mean that at all. it's just how our eyes work. we might see the world in a different way, and sometimes that might not line up with reality, but it doesn't mean that one of us is right and one of us is wrong. we all see the world through our mind's eye, but we can teach ourselves to see it differently.
难道这表明我们的眼睛出毛病了，我们的大脑也混乱了?不，完全不是这样。这只是眼睛的工作原理。我们可能用不同的方式看世界，有时看到的和事实并不相符。但这并不代表我们中间某个人就是对的，另一个就是错的。我们其实都是以思维的视角来看世界。但我们能主动学会用不同的方法去看。
so i can think of days that have gone horribly wrong for me. i'm fed up, i'm grumpy, i'm tired, and i'm so behind, and there's a big black cloud hanging over my head, and on days like these, it looks like everyone around me is down in the dumps too. my colleague at work looks annoyed when i ask for an e_tension on a deadline, and my friend looks frustrated when i show up late for lunch because a meeting ran long, and at the end of the day, my husband looks disappointed because i'd rather go to bed than go to the movies.
我能够回忆起那些曾经很糟糕的日子，我感到厌倦，暴躁，疲惫，完全跟不上节奏，在我的头顶上还有一大片乌云笼罩，而且在这些日子里，周围的人看起来也垂头丧气似的。当我向同事请求延迟期限时，他看起来很恼火，当我约了朋友吃午饭但因开会迟到时，他看起来很不爽，当结束了一天的工作，因为我想早点睡觉不想去看电影，我的丈夫看起来就很失望。
and on days like these, when everybody looks upset and angry to me, i try to remind myself that there are other ways of seeing them. perhaps my colleague was confused, perhaps my friend was concerned, and perhaps my husband was feeling empathy instead.
像这样的日子每个人看起来都对我不爽。我试着开解自己，或许有别的方法来看待他们，可能我的同事只是感到困惑，可能我的朋友只是担心，可能我的丈夫只是对我感到同情。
so we all see the world through our own mind's eye, and on some days, it might look like the world is a dangerous and challenging and insurmountable place, but it doesn't have to look that way all the time. we can teach ourselves to see it differently, and when we find a way to make the world look nicer and easier, it might actually become so.thank you.(applause)
所以我们都是以思维的视角看世界。在某些日子里，这个世界看起来似乎很危险，充满挑衅，不可逾越，但未必一直是这样。我们可以学会用不同的方法去看待，当我们找到一个方法，让这个世界看起来更美好更轻松，或许它就真的会成为现实。谢谢。
