Exercise is one of the few factors with a positive role in long-term maintenance of body weight. Unfortunately, that message has not gotten through to the average American, who would rather try switching to “light” beer and low-calorie bread than increase physical exertion. The Centers for Disease Control, for example, found that fewer than one-fourth of overweight adults who were trying to shed pounds said they were combining exercise with their diet.
运动是少数几个对长期保持体重有积极作用的因素之一。然而，并不是所有美国人都知道这一信息，他们宁愿尝试改用“低度”啤酒和低热量面包，也不愿增加体力消耗。例如，美国疾病控制中心发现，在试图减肥的超重成年人中，只有不到四分之一的人表示他们将锻炼与饮食相结合。
In rejecting exercise, some people may be discouraged too much by caloric-expenditure charts: for example, one would have to briskly walk three miles just to work off the 275 calories in one delicious Danish pastry. Even exercise professionals concede half a point here. “Exercise by itself is a very tough way to lose weight,” says York Onnen, program director of the President’s Council on Physical Fitness and Sports.
在拒绝锻炼的过程中，一些人可能会因为热量消耗表而过于气馁：例如，一个人必须轻快地走三英里，才能消耗掉从美味的丹麦糕点获取的275卡路里。即使是运动专业人士也会在这里丢半分。“锻炼本身就是一种非常艰难的减肥方式，”总统体育健身委员会项目主任York Onnen说。
Still, exercise’s supporting role in weight reduction is vital. A study at the Boston University Medical Center of overweight police officers and other public employees confirmed that those who dieted without exercise regained almost all their old weight, while those who worked exercise into their daily routine maintained their new weight.
尽管如此，运动对减肥的支持作用还是至关重要的。波士顿大学医学中心对超重警察和其他公职人员进行的一项研究证实，那些不锻炼就节食的人几乎所有人都恢复了原有体重，而那些将锻炼纳入日常生活的人则保持了新体重。
If you have been sedentary and decide to start walking one mile a day, the added exercise could burn an extra 100 calories daily. In a year’s time, assuming no increase in food intake, you could lose ten pounds. By increasing the distance of your walks gradually and making other dietary adjustments, you may lose even more weight.
如果你极少活动，决定开始每天步行一英里，那么额外的运动每天可以额外消耗100卡路里。在一年的时间里，假设食物摄入量没有增加，你可能会瘦十磅。通过逐渐增加步行距离并进行其他饮食调整，你可能会减掉更多的体重。
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