Healthy Weight Management for Busy Lives繁忙生活中的健康體重管理

Many people struggle with weight management due to their hectic1 schedules， leaving little room for healthy habits. You may find it challenging to make time for exercise or prepare nutritious meals， but with the right strategies， you can successfully manage your weight while juggling2 your busy life. This article provides practical tips and strategies for you to navigate day-to-day responsibilities without compromising your health.

許多人由于日程繁忙，幾乎無暇養成健康的習慣，因此難于管理體重。你可能會覺得抽不出時間鍛煉身體或準備營養膳食，但只要方法得當，就能在兼顧忙碌生活之余成功控制體重。本文介紹實用的技巧和方法，讓你在做好日常工作的同時保持健康。

Understanding healthy weight management

了解健康體重管理

Healthy weight management is about balancing the number of calories you consume with those you expend3 through physical activity， thus your body remains within a healthy weight range. It’s an ongoing process that involves adopting healthy eating habits， engaging in regular physical activity， and making lifestyle changes that align with your personal goals.

健康體重管理是指平衡攝入的能量和通過運動所消耗的能量，從而使體重保持在健康范圍內。這是一個持續的過程，需要養成健康的飲食習慣、定期運動，并根據個人的目標體重調整生活方式。

Importance of healthy weight

健康體重的重要性

Achieving and sustaining a healthy weight can boost your self-esteem， decrease feelings of depression and anxiety， and provide you with more energy to engage in day-to-day activities.

達到并保持健康體重可以提升自尊心，緩解抑郁和焦慮情緒，讓你有更多精力從事日常活動。

Factors affecting weight management

體重管理的影響因素

Weight management is not solely determined by willpower; a myriad of factors can affect your overall success. Environmental elements like the availability of healthy foods， your daily routine， and even your sleep patterns play a significant role in your ability to manage your weight effectively. Consider the following points：

體重管理并不完全取決于意志力，能否完全成功與種種因素相關。環境因素如健康食物的可及性、日常作息規律甚至睡眠模式都對你有效控制體重的能力至關重要。請考慮以下幾點：

· Your social circle and its influence on your habits

·社交圈及其對習慣的影響

· The role of stress and how it impacts your eating behaviors

·壓力的作用及其對飲食行為的影響

· Your access to resources such as fitness programs or support groups

·有無健身課程或互助小組等資源

· The importance of understanding portion sizes and mindful eating

·要懂得分量控制和正念飲食

· Any medical conditions that may affect your metabolism

·可能影響新陳代謝的疾病

Thou can leverage this knowledge to navigate your weight management journey with greater awareness and determination.

你可以利用這方面的知識，更自覺、更堅定地走好體重管理之路。

Time-saving strategies for healthy eating

省時高效的健康飲食法

Meal planning and prep

規劃和準備膳食

By dedicating a few hours each weekend to organize your meals， you can create a structured4 approach that takes the guesswork out of eating during the week. This could mean batch cooking wholesome recipes， prepping ingredients， or even portioning out5 snacks for easy access.

每個周末騰出幾個小時來安排膳食，就能制定出一套有綱有目的吃法，讓下一周不再盲目亂吃。這可能意味著按健康食譜分批烹飪，預處理食材，甚至分裝零食以方便食用。

Your meal prep can revolve around6 versatile base ingredients such as grains， lean proteins， and seasonal vegetables， which can be mixed and matched7 throughout the week. Using airtight containers can keep your prepared meals fresh and easily accessible—so when hunger strikes， you won’t be tempted to grab unhealthy convenience foods.

備餐工作可以主要針對百搭的基礎食材，如谷物、瘦肉和時令蔬菜，一周內可靈活搭配。使用密封容器儲存備餐，既可保鮮也便于取用——這樣當饑餓來襲時，你就不會忍不住去拿不健康的方便食品了。

Choosing quick and nutritious foods

選擇有營養的速食食品

Selecting quick options like frozen vegetables， canned beans， and pre-washed salad greens allows you to whip up8 nourishing meals in minutes. Products that are minimally processed often retain their nutrients and provide you with plenty of vitamins and fiber.

選擇速凍蔬菜、罐裝豆類和即食蔬菜沙拉等速食食品，可以在幾分鐘內做出營養豐富的飯菜。輕加工食品通常能保留營養成分，為你提供豐富的維生素和膳食纖維。

Opting for one-pot meals can streamline both cooking and cleanup， leaving you more time for activities that are important to you while ensuring you eat well. The key is to mix convenience with nutrition， which will enhance your ability to manage your weight more effectively.

選擇“一鍋熟”料理可以精簡烹飪和清理工作，讓你省出時間去從事重要的活動，同時確保吃得好。關鍵在于把便利和營養結合起來，這樣你就能夠更加有效地控制體重。

Incorporating physical activity into a busy schedule

忙里偷閑做運動

Whether it’s choosing the stairs over the elevator or taking a brisk9 walk during your lunch break， small changes can lead to significant benefits in your overall health and well-being.

無論是不乘電梯去爬樓梯，還是在午休時間快步走，小小的改變都能為身心健康帶來大大的益處。

Finding opportunities for movement

找機會運動

You can set specific goals to increase your step count or use a standing desk while you work to break up long periods of sitting. Engaging in family activities such as cycling， playing tag with your kids， or participating in a community event can also serve as enjoyable ways to stay active without carving out extra time. The key is to identify moments within your day where you can easily weave in movement， making it a seamless part of your lifestyle.

可以設定提升步數的具體目標，或使用立式辦公桌來打破久坐模式。和家人一起活動，如騎自行車、陪孩捉迷藏或參加社區活動，這些方式都可以讓你愉快地保持在運動的狀態，而無需另辟時間。關鍵是要在一天中找出可以輕松地把運動穿插進去的時刻，讓運動與生活方式的其他部分無縫銜接。

Effective home workouts

有效的居家鍛煉

On the days when you can’t make it to the gym or find the time for outdoor exercise， effective home workouts can provide a valuable alternative. From quick bodyweight exercises like push-ups and squats to high-intensity interval training （HIIT） routines， you can achieve a comprehensive and efficient workout right in your living room. Short bursts of activity can be invigorating， ultimately helping you maintain consistency in your fitness journey even with a packed agenda.

在你無法去健身房或無暇去戶外鍛煉的日子里，有效的居家鍛煉也是一個優選方案。從俯臥撐、深蹲等快速徒手自重訓練，到一整套高強度間歇訓練，你可以直接在客廳里完成全面、高效的鍛煉。短時的爆發運動可以讓你精神煥發，最終助你日程緊湊時也能堅持健身。

Platforms offering online classes or fitness apps can guide you through various exercises， keeping you motivated and ensuring you’re working different muscle groups.

在線課程平臺或健身應用程序可以指導你進行多樣化的鍛煉，讓你保持積極性，確保鍛煉到不同的肌肉群。

Mindful eating practices

正念飲食法

Incorporating mindful eating practices into your daily routine is important. By practicing mindfulness， you can align your meals with your nutritional needs rather than emotional triggers or external cues.

將正念飲食法融入日常生活非常重要。通過練習正念，你可以根據營養需求來安排飲食，而不是因為心血來潮或受到外部誘惑。

Recognizing hunger and fullness

識別饑餓感和飽腹感

Developing an awareness of your hunger and fullness cues can help you enjoy your meals more mindfully and avoid unnecessary snacking or overeating. Start by checking in with10 yourself throughout the day to understand your hunger levels; ask yourself whether you are physically hungry or just bored or stressed.

培養對饑飽信號的覺察能力可以幫助你在進餐時保持正念，避免不必要的零食攝入或暴飲暴食。首先要在一天內不斷自省吾身，了解饑餓程度，捫心自問究竟真的是身體饑餓還是純屬無聊或壓力大。

Avoiding emotional eating

避免情緒性進食

It’s vital to identify when emotions influence your eating choices. Emotional eating can often lead to overeating， where you may eat not because you are physically hungry but due to stress， sadness， or boredom. Finding alternative coping mechanisms—such as journaling， exercising， or engaging in a hobby—can provide relief for your emotions and steer you away from11 the temptation of eating in response to them.

在情緒影響飲食選擇的時候一定要及時發現。情緒性進食往往會導致暴飲暴食，這種情況下的進食動機可能不是身體饑餓，而是壓力、悲傷或無聊。找到其他應對機制——如寫日記、鍛煉身體或投身業余愛好——既能舒緩情緒，又可避免受到情緒性進食的誘惑。

Building a support system

建立支持體系

You may find that surrounding yourself with people who understand your goals and can provide encouragement makes a significant difference in your progress.

你可能會發現，與理解你的目標并能鼓勵你的人為伴對你的進步大有裨益。

Sharing your goals with family and friends enables them to understand your dietary preferences and lifestyle changes， making it easier for you to navigate social situations. By involving them in meal prep， planning active outings， or even participating in healthy challenges together， you create an engaging atmosphere that fosters motivation and camaraderie12. Your loved ones can also help you stay accountable by checking in on your progress， providing encouragement， and celebrating your achievements along the way.

把你的目標告知親友，讓他們能夠理解你的飲食宜忌和生活方式的變化，使你更從容地應對社交場合。讓他們參與準備膳食、計劃戶外活動，甚至一起參加健康的減重挑戰，你就能營造出一種動力滿滿和同心共進的良好氛圍。你的親友還可以通過以下方式幫助你保持自律：監督你的進展，給予鼓勵支持，并共同慶祝你的每個里程碑。

（譯者為“《英語世界》杯”翻譯大賽獲獎者）

1 hectic忙得熱火朝天。" 2 juggle玩邊拋邊接的雜耍，同步推進（兩件事）。" 3 expend耗費。

4 structured有組織的，有條理的。" 5 portion out分為多份。" 6 revolve around以……為中心，圍繞。" 7 mix and match換著花樣把各種東西放在一起，混搭。" 8 whip up迅速制作。

9 brisk輕快的，敏捷的。

10 check in with someone向某人報告，和某人取得聯系并確認事情進展順利。

11 steer away from sb/sth遠離不好的人或事。" 12 camaraderie同志關系，同道知己的友誼。