- 目錄
第1篇 英語(yǔ)演講稿:如何減肥
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.
如何減肥
現(xiàn)在似乎有許多人的體重都過(guò)重。沒(méi)有人會(huì)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來(lái)。他們會(huì)去尋找特效藥，以及神奇的治療法。最后不僅失敗，而且反彈了。但是事實(shí)上，最有效的減肥方法非常簡(jiǎn)單。主要就是結(jié)合均衡的飲食，以及適當(dāng)?shù)倪\(yùn)動(dòng)。成功的關(guān)鍵就是要有決心。成功需要自制和投入。以下這個(gè)例子，可以證明這個(gè)方法是正確的。
我阿姨試圖減肥已經(jīng)好多年了。她一次又一次地節(jié)食，但是沒(méi)有一次成功。她的體重會(huì)快速地下降，但沒(méi)多久就又反彈了。最后，她聽(tīng)從醫(yī)生的建議，開(kāi)始吃簡(jiǎn)單、均衡的飲食。她吃大量的蔬果，并避免高脂肪的食物。除此之外，她還去參加運(yùn)動(dòng)課程。她一星期運(yùn)動(dòng)三次。起初，我阿姨并不是很開(kāi)心，因?yàn)轶w重下降得很慢。但是她的同學(xué)們鼓勵(lì)她堅(jiān)持下去，最后她終于達(dá)到目標(biāo)。最棒的是，她能夠維持她的理想體重。因?yàn)樗呀?jīng)養(yǎng)成健康的新生活習(xí)慣。
第2篇 ted英語(yǔ)演講稿：為什么節(jié)食減肥沒(méi)效果？
簡(jiǎn)介：在美國(guó)，80%的女孩在她們10歲的時(shí)候便開(kāi)始節(jié)食。神經(jīng)學(xué)家sandra aamodt結(jié)合自己的親身經(jīng)歷，講述大腦是如何控制我們的身體的。節(jié)食減肥為何沒(méi)效果?來(lái)聽(tīng)聽(tīng)她的說(shuō)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 英語(yǔ)演講稿5分鐘：有效減肥妙招
減肥是永遠(yuǎn)的課題，一些人為了減肥絞盡腦汁。節(jié)食，跑步，做瑜伽似乎成為了減肥的必修課，然而有些減肥招數(shù)看似怪異，實(shí)際上卻蠻有成效，我們一起來(lái)看看吧!下面小編給大家分享英語(yǔ)演講稿5分鐘：有效減肥妙招，歡迎閱讀：
英語(yǔ)演講稿5分鐘：有效減肥妙招
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.
似乎每天都會(huì)有新的飲食法或減肥法出爐，有些會(huì)奏效但有些卻沒(méi)用。這里要為大家介紹幾種看起來(lái)有點(diǎn)怪異但著實(shí)有效的減肥妙招。
每天攝入多種維生素
在一項(xiàng)針對(duì)96名肥胖女性的研究中，她們?cè)?6周內(nèi)需要分別服用補(bǔ)鈣產(chǎn)品，攝入多維他，或使用安慰劑。結(jié)果顯示，那組攝入多維他的女性體內(nèi)脂肪明顯減少。這說(shuō)明當(dāng)身體渴求營(yíng)養(yǎng)時(shí)會(huì)吃的更多，而每天攝入多維他有助于身體攝取所需要的營(yíng)養(yǎng)。不過(guò)，僅僅攝入維他命是不足以減肥的，它會(huì)使你攝入的食量減少，招致饑餓感。
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.
選對(duì)飯桌位置
外出吃飯時(shí)，很難抵制餐桌上美味食物的誘惑吧。選一個(gè)最靠邊的座位，因?yàn)橹虚g的位置會(huì)使你風(fēng)卷殘?jiān)瓢阆麥缡澄?，無(wú)論是開(kāi)胃菜，共享的食物，還是面包薯?xiàng)l之類。
查看電子郵件
如果想置身于有關(guān)營(yíng)養(yǎng)或減肥方面的漫天信息中，可以先去翻看收件箱。你的電子信箱可能塞滿了一些充斥著聰明點(diǎn)子和妙招的簡(jiǎn)訊，它們會(huì)教你如何擺脫多余體重。美國(guó)健保機(jī)構(gòu)凱撒醫(yī)療中心的一項(xiàng)研究顯示，每周閱讀健康簡(jiǎn)訊的人食用的反式脂肪會(huì)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.
關(guān)上燈
一項(xiàng)俄亥俄州立大學(xué)的研究顯示，夜晚呆在更黑暗的地方會(huì)使體重減輕。根據(jù)研究，與在微亮或明亮的環(huán)境下睡覺(jué)的老鼠相比，在完全黑暗的環(huán)境下睡覺(jué)的老鼠患上肥胖癥的幾率更小。
少看電視
吃飯的時(shí)候分散注意力，往往會(huì)吃的更多，從而攝入更多的卡路里。一個(gè)人在睡覺(jué)時(shí)消耗的卡路里會(huì)比看電視的時(shí)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.
不要穿著睡衣吃東西
根據(jù)調(diào)查，吃東西的時(shí)候穿的越舒服，就越容易吃的多。這并不讓你在吃飯的時(shí)候穿著西服三件套，但可以選擇穿比睡衣更緊身的衣服，如瑜伽褲，打底褲，背心等。這些衣服足夠舒適，而且也可以讓你覺(jué)察到腰圍的增大。
多服用益生菌
我們的新陳代謝和食欲都很大程度上受到益生菌的影響。因此，需要多食用富含益生菌的食物。這樣的話，不用減少卡路里也能減肥。
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，攝入重辣食物如辣椒不僅大大促進(jìn)了新陳代謝，而且可以減緩脂肪細(xì)胞的增長(zhǎng)速度。
喝一點(diǎn)酒
據(jù)說(shuō)，每天喝一到兩杯的酒會(huì)不容易發(fā)胖。記住，為了保持健康，每天的飲酒量不可以超過(guò)兩杯。
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.
減少負(fù)罪感
如果你在節(jié)食時(shí)不小心多吃了或吃了不健康的東西，也別跟自己過(guò)不去。研究表明處于壓力(如吃多了產(chǎn)生負(fù)罪感)下的節(jié)食者以后更容易暴飲暴食。
用小餐盤吃
餐盤越小，吃的會(huì)越少，就是這樣簡(jiǎn)單!康奈爾大學(xué)為畢業(yè)生和營(yíng)養(yǎng)學(xué)教授安排了一場(chǎng)冰淇淋自助餐，畢業(yè)生和教授分別拿到17盎司和34盎司大小的碗還有2盎司和3盎司大的勺子。那些使用超大碗的人會(huì)比其他人多攝入31%的冰淇淋。 而那些既有大碗又有大勺的人攝入冰淇淋的量，會(huì)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__年的一項(xiàng)研究中，100名肥胖者分別攝入20%的蛋白質(zhì)，30%的脂肪和50%的碳水化合物進(jìn)行節(jié)食。第一組一天內(nèi)消耗了全部淀粉，而第二組在晚餐時(shí)間仍留有大部分碳水化合物。六個(gè)月之后，第二組的人比第一組減少了更多的脂肪，重量和腰圍，而且據(jù)說(shuō)白天會(huì)有飽腹感。
在冷一點(diǎn)的屋子里睡覺(jué)
人們發(fā)現(xiàn)，在一間冰冷的屋子里睡覺(jué)不僅有助于提升你的睡眠質(zhì)量，而且可以促進(jìn)新陳答謝。在過(guò)去幾十年間，室內(nèi)的平均氣溫升高了。而且，我們往往會(huì)使家里維持穩(wěn)定的溫度，以免身體遭受大幅降溫，但同時(shí)也阻止了自身調(diào)節(jié)卡路里的性能。當(dāng)你在寒冷的房間睡覺(jué)時(shí)，你會(huì)不斷的迫使自己捂熱身體，因此，在這個(gè)過(guò)程中會(huì)燃燒更多的卡路里。
檢查抗過(guò)敏藥
過(guò)敏者如眼睛發(fā)癢，或鼻涕不停的人常會(huì)抱怨體重增加了。眾所周知，使用抗組胺藥品的人會(huì)比那些沒(méi)有使用的人重個(gè)5公斤左右。這可能是因?yàn)閔1型抗組織胺會(huì)阻止免疫系統(tǒng)組織胺的釋放，而這些組織胺正是分解脂肪的重要因素?？尚械奶娲幤窞槠べ|(zhì)類固醇或過(guò)敏疫苗，但那些只會(huì)使用抗組胺藥緩解癥狀的人們也可以通過(guò)運(yùn)動(dòng)或調(diào)解飲食配合治療。
第4篇 一口氣英語(yǔ)演講:如何減肥
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英語(yǔ)演講：減肥怎么就你堅(jiān)持不下去
演說(shuō)者：emily balcetis
演說(shuō)題目：減肥，怎么就你堅(jiān)持不下去?
中英對(duì)照演講稿
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.
視覺(jué)是我們所有感覺(jué)中最重要和最優(yōu)先的。我們?cè)诓煌５刈⒁曋車囊磺?，并且快速的識(shí)別和分析我們所看到的事物。
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?
讓我先舉一個(gè)例子來(lái)說(shuō)明這個(gè)事實(shí)。我會(huì)讓你們花幾秒鐘時(shí)間來(lái)觀看一個(gè)人的照片，并且請(qǐng)你們辨別出這個(gè)人的表情所代表的情緒。準(zhǔn)備好了嗎?就是這張，跟隨你們的第一感覺(jué)，好了，你們看到了什么?事實(shí)上我們調(diào)查了一百二十多個(gè)人，而調(diào)查結(jié)果很復(fù)雜。人們?cè)谒吹降那榫w上面并沒(méi)有達(dá)成共識(shí)。
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，這是我們收到的最常見(jiàn)的回答。但是如果你問(wèn)問(wèn)你左邊的人，他們也許會(huì)說(shuō)是遺憾或者懷疑。
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.
如果問(wèn)的是右邊的人，他們的回答可能又完全不同，比如說(shuō)希望或者同情。那么我們現(xiàn)在再回到這張照片。我們可能會(huì)看到完全不同的東西。因?yàn)楦杏X(jué)是主觀的，我們認(rèn)為自己所看到的東西事實(shí)上是經(jīng)過(guò)我們思維的視角過(guò)濾過(guò)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.
當(dāng)然，還有很多其他例子能證明我們是如何通過(guò)主觀思維的視角觀察世界的。再舉幾個(gè)這樣的例子。比如說(shuō)，節(jié)食者眼中的蘋果會(huì)比不節(jié)食的人眼中的更大。當(dāng)壘球運(yùn)動(dòng)員從他的低迷狀態(tài)中恢復(fù)的時(shí)候，相比起那些手感火熱的運(yùn)動(dòng)員會(huì)感覺(jué)球更小。事實(shí)上，我們的政治信仰也會(huì)影響我們觀察其他人，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.
所以我和我的研究團(tuán)隊(duì)決定探索這個(gè)問(wèn)題。在20__年，巴拉克-奧巴馬正在第一次競(jìng)選總統(tǒng)。我們?cè)谶x舉開(kāi)始前一個(gè)月，調(diào)查了幾百名美國(guó)人。研究表明一些人，一些美國(guó)公民認(rèn)為這樣的照片展現(xiàn)了奧巴馬最真實(shí)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.
這些人中的75%在選舉中投票給了奧巴馬。但是其他的人認(rèn)為在這些照片中奧巴馬看起來(lái)更真實(shí)，他們中的89%投票給了麥凱恩。
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.
我們把許多奧巴馬的照片每次逐張地展示，所以人們并沒(méi)有意識(shí)到，在這些照片中我們只是人為地調(diào)亮或調(diào)暗了他的膚色。
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.
那么這是為什么呢?為什么當(dāng)我觀察一個(gè)人，一個(gè)物體或一個(gè)事件的時(shí)候，我所看到的與其他人非常不同呢?原因有很多。其中的一個(gè)要求我們了解一些眼睛的工作原理。視覺(jué)科學(xué)家們知道我們的視覺(jué)在任意給定時(shí)刻所掌握的信息量，我們所能聚焦的范圍其實(shí)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.
我們?cè)诒ＷC較高的銳利度，清晰度和準(zhǔn)確度下所能看到的范圍，等同于把胳膊伸直時(shí)大拇指那么大，這片區(qū)域周圍的一切都是模糊的，導(dǎo)致大部分呈現(xiàn)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.
但是我們必須進(jìn)行辨認(rèn)，以識(shí)別出我們看到的是什么。這時(shí)大腦就會(huì)幫助我們填補(bǔ)缺失的信息，結(jié)果就是，感覺(jué)變得很主觀，這就是我們?nèi)绾瓮ㄟ^(guò)思維的視角進(jìn)行觀察的。
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?
我是一個(gè)社會(huì)心理學(xué)家，所以這樣的問(wèn)題會(huì)讓我非常感興趣。每當(dāng)人們看到的東西不一樣時(shí)，我都會(huì)覺(jué)得非常有趣。為什么有的人看一個(gè)杯子會(huì)認(rèn)為它是半滿的?而另一些人會(huì)把它當(dāng)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.
到底是什么使得一個(gè)人所看到和感覺(jué)到的讓他們從完全不同的角度觀察這個(gè)世界呢?這真的很重要嗎?那么為了回答這個(gè)問(wèn)題，我和我的研究團(tuán)隊(duì)決定更加深入研究一個(gè)引起了國(guó)際關(guān)注的問(wèn)題：我們的健康和健身。
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.
全世界的人都在為了控制體重而奮斗。并且有許多不同的方式可以幫助我們減輕體重。例如我們會(huì)寄希望于在節(jié)假日之后進(jìn)行鍛煉。但事實(shí)上，大部分美國(guó)人都會(huì)遺憾的發(fā)現(xiàn)他們的新年變革之夢(mèng)在情人節(jié)的時(shí)候就磨滅了。我們會(huì)告訴自己并鼓勵(lì)自己說(shuō)，今年就是我們成功恢復(fù)體型的時(shí)候。但是這并不足以使我們真的恢復(fù)理想體重。
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.
那么為什么呢?當(dāng)然了，答案很復(fù)雜。但是我認(rèn)為，其中一個(gè)原因，是我們的思維視角可能會(huì)阻礙我們的努力。有些人可能會(huì)認(rèn)為鍛煉是個(gè)相當(dāng)困難的過(guò)程，而有些人則會(huì)認(rèn)為它其實(shí)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，為了解決這些問(wèn)題，首先我們?yōu)槿藗兊捏w型狀況找出了客觀的生理指標(biāo)。我們測(cè)量了他們的腰圍，并將之與他們的臀圍做對(duì)比。較高的腰臀比與較低的腰臀比相比，健康狀況更不理想。得到了這些測(cè)量數(shù)據(jù)之后，我們要求我們的研究對(duì)象帶著負(fù)重走向一條終點(diǎn)線，就像賽跑那樣。
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.
但是在他們開(kāi)始之前，我們讓他們估計(jì)到終點(diǎn)線的距離。我們認(rèn)為他們的身體狀況可能會(huì)影響他們對(duì)距離的估計(jì)。我們發(fā)現(xiàn)了什么呢?事實(shí)上，腰臀比預(yù)示了他們對(duì)距離的估測(cè)。
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.
與體型狀況更好的人相比那些身材走型的人，會(huì)認(rèn)為到終點(diǎn)的距離更遠(yuǎn)。人們的身體狀況影響了他們觀察環(huán)境的方式。但我們的大腦也可以。事實(shí)上，我們的身體和大腦會(huì)共同影響我們對(duì)世界的觀察。
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.
這使得我們想到或許那些有強(qiáng)烈動(dòng)機(jī)去運(yùn)動(dòng)的人們，相比起動(dòng)機(jī)較弱的人們會(huì)認(rèn)為終點(diǎn)線更近。所以為了測(cè)試動(dòng)機(jī)是否會(huì)這樣影響我們的觀察，我們進(jìn)行了第二項(xiàng)研究。我們又一次收集了人們體型狀況的測(cè)量數(shù)據(jù)，包括了他們的腰圍和臀圍，我們還讓他們做了其他健康狀況的測(cè)試。
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?
基于我們的反饋，一些研究參與者告訴我們，他們沒(méi)有繼續(xù)鍛煉的動(dòng)力了。他們感覺(jué)已經(jīng)達(dá)到了健康目標(biāo)，不想繼續(xù)鍛煉下去了。這些人是沒(méi)有動(dòng)機(jī)的人。但是另一些人基于我們的反饋，告訴我們他們非常想要繼續(xù)鍛煉。他們想要到達(dá)終點(diǎn)的目的性很強(qiáng)。但是在他們開(kāi)始走向終點(diǎn)線之前，我們又要求他們估計(jì)到終點(diǎn)的距離，他們到終點(diǎn)的距離有多遠(yuǎn)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，就像之前的研究那樣，我們發(fā)現(xiàn)腰臀比預(yù)示了他們對(duì)距離的估測(cè)。體型較差的人相比體型較好的來(lái)說(shuō)，認(rèn)為到終點(diǎn)的距離更遠(yuǎn)。重要的是，這個(gè)現(xiàn)象只發(fā)生在那些沒(méi)有強(qiáng)烈的運(yùn)動(dòng)動(dòng)機(jī)的人中間。
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，運(yùn)動(dòng)動(dòng)機(jī)很強(qiáng)烈的人，認(rèn)為到終點(diǎn)的距離很近。甚至他們中最胖的人看待終點(diǎn)線也是一樣近，甚至?xí)绕渌聿母玫娜诉€要近一點(diǎn)。
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?
也就是說(shuō)我們的身體，可以改變終點(diǎn)看起來(lái)的距離，而那些有著明確的、可以在短時(shí)間內(nèi)達(dá)到的目標(biāo)的人，和那些相信自己有能力達(dá)到目標(biāo)的人，會(huì)認(rèn)為這種鍛煉更加輕松。這使我們想到，我們可否可以借助某種方法來(lái)幫助人們，改變他們對(duì)距離的估測(cè)，使鍛煉看起來(lái)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.
所以我們轉(zhuǎn)向視覺(jué)科學(xué)的資料來(lái)試著找到這種方法，基于這些資料我們想到了一種方法。我們稱它為“聚焦獎(jiǎng)賞”。這并不是來(lái)自某張鼓勵(lì)性海報(bào)的標(biāo)語(yǔ)。這是一個(gè)確切的指令，告訴你如何觀察四周的環(huán)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.
根據(jù)這種方法訓(xùn)練的一些人，我們告訴他們要專注于終點(diǎn)線，不要四處張望，要想象一個(gè)聚光點(diǎn)，就在目標(biāo)那里閃爍著，聚光點(diǎn)周圍的一切都應(yīng)該是模糊的，無(wú)法辨認(rèn)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.
我們認(rèn)為這個(gè)方法可以讓做運(yùn)動(dòng)感覺(jué)要容易一些。我們把這個(gè)組的人和對(duì)照組的人比較。我們跟這個(gè)組的人說(shuō)隨便看看四周，就像你平時(shí)一樣，你會(huì)注意到終點(diǎn)線，但可能也會(huì)看到終點(diǎn)線右邊的垃圾桶，或者是左邊的人和燈柱。我們認(rèn)為運(yùn)用這個(gè)方法的人們會(huì)覺(jué)得距離更遠(yuǎn)一點(diǎn)。
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.
那么我們發(fā)現(xiàn)了什么呢?當(dāng)我們讓他們預(yù)測(cè)距離時(shí)，這個(gè)方法是否能成功的改變他們對(duì)距離的感知呢?答案是可以的。那些把注意力放在獎(jiǎng)賞上的人，看到的終點(diǎn)線，比那些放眼四周的人要近30%。我們對(duì)這個(gè)結(jié)果很滿意。
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?
我們非常激動(dòng)，因?yàn)檫@意味著這個(gè)方法可以讓做運(yùn)動(dòng)看起來(lái)更簡(jiǎn)單，但最重要的問(wèn)題來(lái)了，它能讓做運(yùn)動(dòng)變得更有效嗎?它能否提高運(yùn)動(dòng)的質(zhì)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，我們告訴參與者，你們將在負(fù)重的情況下走向終點(diǎn)線。我們?cè)谀_踝那里給他們加重，重量是他們體重的15%，我們告訴他們把膝蓋抬高，然后快速走到終點(diǎn)線。我們特意設(shè)計(jì)了這個(gè)運(yùn)動(dòng)，讓它具有一定挑戰(zhàn)性，但不至于無(wú)法完成。就像大多數(shù)運(yùn)動(dòng)一樣，可以提升我們的體型。
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.
那么問(wèn)題就是：把焦點(diǎn)放在獎(jiǎng)品上，然后把注意力放在終點(diǎn)線上，會(huì)改變運(yùn)動(dòng)的體驗(yàn)嗎?答案是肯定的。那些專注于獎(jiǎng)賞的人后來(lái)告訴我們，他們做運(yùn)動(dòng)所需的努力比平時(shí)著眼四周的人，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.
這改變了他們做運(yùn)動(dòng)的主觀體驗(yàn)，同時(shí)也改變了做運(yùn)動(dòng)的客觀本質(zhì)。那些專注于獎(jiǎng)賞的人，比平時(shí)著眼四周的人，敏捷性提高了23%。換個(gè)方式說(shuō)，23%的增長(zhǎng)就相當(dāng)于把你1980年的雪佛蘭citation(袖珍小轎車)換成一輛同年的雪佛蘭科爾維特(跑車)。
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.
我們對(duì)此感到很激動(dòng)。因?yàn)檫@意味著，一個(gè)無(wú)需成本的方法，簡(jiǎn)單易行，對(duì)那些不管是已經(jīng)體型良好的人，或朝那個(gè)方向努力的人來(lái)說(shuō)，都有極大的效果。專注于獎(jiǎng)賞，可以讓做運(yùn)動(dòng)看起來(lái)和感覺(jué)上更容易。由于敏捷性更高了，所以對(duì)那些更加努力的人也同樣適用。
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僅僅是走得快一些。但聚焦于獎(jiǎng)賞或許可以是一個(gè)額外的技巧，你可以用它來(lái)實(shí)現(xiàn)一種更健康的生活方式。
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.
如果你對(duì)此還抱有疑問(wèn)，懷疑我們是否真的通過(guò)思維的視角來(lái)看世界，那么我再舉最后一個(gè)例子。這是一張斯德哥爾摩街頭美景的照片，還有兩輛車。后面那輛車看起來(lái)比前面的大得多。但是，事實(shí)上這兩輛車都一樣大。但我們看到的并不是這樣。
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.
難道這表明我們的眼睛出毛病了，我們的大腦也混亂了?不，完全不是這樣。這只是眼睛的工作原理。我們可能用不同的方式看世界，有時(shí)看到的和事實(shí)并不相符。但這并不代表我們中間某個(gè)人就是對(duì)的，另一個(gè)就是錯(cuò)的。我們其實(shí)都是以思維的視角來(lái)看世界。但我們能主動(dòng)學(xué)會(huì)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.
我能夠回憶起那些曾經(jīng)很糟糕的日子，我感到厭倦，暴躁，疲憊，完全跟不上節(jié)奏，在我的頭頂上還有一大片烏云籠罩，而且在這些日子里，周圍的人看起來(lái)也垂頭喪氣似的。當(dāng)我向同事請(qǐng)求延遲期限時(shí)，他看起來(lái)很惱火，當(dāng)我約了朋友吃午飯但因開(kāi)會(huì)遲到時(shí)，他看起來(lái)很不爽，當(dāng)結(jié)束了一天的工作，因?yàn)槲蚁朐琰c(diǎn)睡覺(jué)不想去看電影，我的丈夫看起來(lái)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.
像這樣的日子每個(gè)人看起來(lái)都對(duì)我不爽。我試著開(kāi)解自己，或許有別的方法來(lái)看待他們，可能我的同事只是感到困惑，可能我的朋友只是擔(dān)心，可能我的丈夫只是對(duì)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)
所以我們都是以思維的視角看世界。在某些日子里，這個(gè)世界看起來(lái)似乎很危險(xiǎn)，充滿挑釁，不可逾越，但未必一直是這樣。我們可以學(xué)會(huì)用不同的方法去看待，當(dāng)我們找到一個(gè)方法，讓這個(gè)世界看起來(lái)更美好更輕松，或許它就真的會(huì)成為現(xiàn)實(shí)。謝謝。
