文章来源: http://www.bbc.co.uk/guides/z9j7bk7
Around 60% of adults in the UK are overweight or obese, according to a 2013 study by the Institute for Health Metrics and Evaluation. They are labelled this way because of their body mass index, or BMI.
根据健康指标与评估研究所2013年的一项研究，英国约有60％的成年人超重或肥胖。 由于他们的体重指数或BMI，他们被标记为这种方式。
We’re used to the idea that being fat is harmful. But some people who have a high BMI are relatively safe when it comes to the risk from serious conditions such as diabetes or heart disease. Meanwhile, people with a supposedly ‘healthy’ BMI could still have a high risk of developing health problems. Some argue that BMI, which dates back to the mid-19th Century, is no longer fit for purpose. Research suggests there may be other, more accurate measures of individual health.
我们习惯于认为脂肪是有害的。 但是，一些BMI较高的人在患糖尿病或心脏病等严重疾病的风险方面相对安全。 同时，具有所谓的“健康”BMI的人仍然可能具有发展健康问题的高风险。 一些人认为，可追溯到19世纪中期的BMI已不再适合。 研究表明，可能还有其他更准确的个人健康指标。
BMI has become a popular way to quickly and cheaply gauge fatness – and therefore health. But it doesn’t always work well for everyone.
BMI已经成为一种流行的方式，可以快速，低成本地测量肥胖 - 从而衡量健康状况。 但它并不总是适合每个人。
BMI doesn't distinguish between fat, muscle and bone. This means it doesn't necessarily tell us how much body fat we have.
BMI不区分脂肪，肌肉和骨骼。 这意味着它并不一定告诉我们我们体内有多少脂肪。
People with a lot of muscle bulk can have a high BMI, even if their body fat is low. On the other hand, some older people who lose their muscle with age could see their BMI fall into the ‘healthy’ range, despite carrying too much fat. BMI also doesn’t take into account where the body fat is.
肌肉体积很大的人即使身体脂肪含量低，也可能有很高的BMI。 另一方面，一些随着年龄增长而肌肉衰老的老年人即使携带过多的脂肪，也会看到他们的BMI进入“健康”范围。 BMI也没有考虑身体脂肪的位置。
Research shows that people who carry a lot of fat around their waists are at higher risk of health problems than those with more fat around their thighs and buttocks. So waist size may be a better way to monitor your health than BMI.
研究表明，在腰部附近携带大量脂肪的人比大腿和臀部周围脂肪更多的人更容易出现健康问题。 所以腰围尺寸可能比BMI更好地监测你的健康状况。
While waist size may be a better indicator of health than BMI, it too still has its limitations. It isn’t recommended for use in children, as it doesn’t take into account a person’s height. Waist size increases with age, and it can’t be used in pregnancy. It may also need to be adjusted for ethnicity. For example, East Asian and South Asian men may be more susceptible to diabetes than Caucasian men with the same waist size.
虽然腰围尺寸可能是比BMI更好的健康指标，但它仍然有其局限性。 不建议儿童使用，因为它没有考虑到人的身高。 腰围尺寸随年龄增长而增加，不能用于怀孕。 它也可能需要根据种族进行调整。 例如，东亚和南亚男性可能比腰围相同的白人男性更容易患糖尿病。
Beyond body shape and size, there is one test that has been shown to correlate extremely well with health. This test, known as VO2max, measures the amount of oxygen your body uses while exercising as hard as you can. VO2max is a useful way of measuring aerobic fitness. And in studies, people with higher levels of aerobic fitness lived to an older age.
除了体形和大小之外，还有一项测试表明它与健康状况非常吻合。 这项测试称为VO2max，可以测量身体在锻炼时使用的氧气量。 VO2max是测量有氧适应性的有用方法。 在研究中，有氧健身水平较高的人寿命较长。
Regular aerobic exercise is the obvious way to get fitter. But whatever your BMI or waist size, you can still improve your general fitness levels by becoming more active in daily life – be that doing the gardening, cycling to work, or walking instead of driving. Any exercise that makes you slightly breathless helps to improve your aerobic fitness.
定期进行有氧运动是获得健康的明显方法。 但无论你的BMI或腰围大小，你仍然可以通过在日常生活中变得更加活跃来提高你的一般健康水平 - 无论是做园艺，骑车上班，还是步行而不是开车。 任何让你微微喘气的运动都有助于改善你的有氧健康。
So what’s the easy way to get healthier？
Stretch it out
Sitting at a desk for long periods can lead to various aches and pain in your body, particularly the back.
There are a variety of stretches you can do in the office to help combat this though.
Relax your back muscles by reaching your arms up to the sky, as far back as you can safely go.
You can help your neck by tucking your chin towards your chest while sliding your shoulder blades down.
那么变得更健康的简单方法是什么？
伸展它
长时间坐在办公桌前会导致身体出现各种疼痛和疼痛，尤其是背部疼痛。
你可以在办公室里做各种各样的练习，以帮助解决这个问题。
尽可能远离天空，放松背部肌肉。
在向下滑动肩胛骨的同时，可以将下巴朝向胸部，从而帮助颈部。
Get cooking early
Cooking a meal from scratch is the best way to eat healthily – you're completely in control of what goes into it.
You should also try to eat your evening meal as early as possible.
Michael Mosley and Dr Jon Johnston explain how the human body has natural rhythms that make it better able to process food earlier in the day.
早点做饭
从头开始做饭是健康饮食的最佳方式 - 你完全可以控制食物。
你也应该尽早吃晚餐。
Michael Mosley和Jon Johnston博士解释了人体如何具有自然节律，使其能够更好地在当天早些时候处理食物。
Plate size matters
It can be tricky to know when you've had enough to eat. But there are some things you can try to keep your appetite in check.
Using a smaller plate, like a side plate instead of a dinner plate, will make you psychologically less likely to overeat.
Or try eating until you feel almost, but not quite, full. This method is widely used in Okinawa in Japan – the island with more people over the age of 100 than anywhere else in the world.
Wait
板块尺寸很重要
知道你什么时候吃饱了可能会很棘手。 但有一些事情你可以尝试控制你的胃口。
使用较小的盘子，如侧板而不是餐盘，会让你在心理上不太可能吃得过饱。
或尝试吃，直到你感觉到，但不是很充实。 这种方法在日本冲绳地区得到广泛应用 - 这个岛屿的人口超过100岁，超过世界其他任何地方。
等待
If you've eaten your dinner, don't rush into second helpings. Try to wait 15 to 20 minutes before eating more.
Nutritionists say it can take this long for your brain to receive the signals that you're full.
Clear everything away
如果您已经吃过晚餐，请不要急于进行第二次帮助。 尝试等待15至20分钟后再吃更多。
营养学家说，你的大脑可能需要很长时间才能收到你已满的信号。
清除一切
Once you’ve served food, don’t leave it on the table. This will stop you from picking at it when you're already full.
Pop your leftovers in a container and keep them for tomorrow’s lunch.
You can save a lot of money this way – if you spent £5 a day on lunch, this will end up being more than £1,000 per year!
Tomorrow's lunch today
一旦你提供食物，不要把它放在桌子上。 当你已经满员时，这将阻止你挑选它。
把你的剩饭剩菜放在一个容器中，并保留它们用于明天的午餐。
你可以用这种方式节省很多钱 - 如果你每天花5英镑吃午餐，那么每年最终会超过1000英镑！
今天明天的午餐
If you have no leftovers, you should make your lunch now for tomorrow. It means you won’t be tempted by what's on offer in your canteen or local shops and cafes.
By doing it yourself you're able to make sure unhealthy levels of sugar and salt don't go in, and you can probably save money too.
Housework and workout
如果你没有剩菜，你应该为明天做午餐。 这意味着您不会受到食堂或当地商店和咖啡馆提供的产品的诱惑。
通过自己动手，你可以确保不健康的糖和盐水平不会进入，你也可以省钱。
做家务和锻炼
Don't think of housework as just a chore - it's also a great way to squeeze some more exercise into your day.
A man of average weight (just over 13 stone) could burn around 50 calories with 10 minutes of vacuuming.
Put your phone away.
It’s a good idea to stop looking at screens as the evening draws on.
Artificial light disrupts your body’s natural rhythm and production of melatonin, a hormone which induces sleep.
不要把家务劳动当作一件苦差事 - 这也是一种很好的方式来吸收更多的锻炼。
一个平均体重（仅超过13块石头）的人可以在10分钟的吸尘下燃烧大约50卡路里。
把你的手机拿走。
当晚上的时候，不要再看屏幕了，这是个好主意。
人造光会破坏您身体的自然节律和褪黑激素的产生，褪黑激素是一种诱导睡眠的激素。
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