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To maximize physical energy capacity, we must become more attuned to what satisfaction actually feels like—neither hungry nor stuffed. Our energy requirements tend to diminish as evening approaches and our metabolism slows, it makes sense to eat more calories earlier in the day and fewer in the evening. Researchers compared groups of people on a 2,000-calorie-a-day diet. Those who ate the largest percentage of their food earlier in the day felt less tired and lost 2.3 pounds a week more than those who ate the most later in the day.
为了体能精力最大化，我们必须更加理解适量进食的愉悦度，既不太饿也不太饱。人的精力需求在晚上时会减少，新陈代谢也会变慢，因此早上多吃点晚上少吃点是非常有道理的。研究人员对比了每天均进食2000卡的2组人员发现，每天早晨进食量大比晚上进食量大的人有更少的疲劳感，且每周减重2.3磅（约2.1斤）。
Drinking water, we have found, is perhaps the most undervalued source of physical energy renewal. Unlike hunger, thirst is an inadequate barometer of need. By the time we feel thirsty, we may be long since dehydrated. A growing body of research suggests that drinking at least sixty-four ounces of water at intervals throughout the day serves performance in a range of important ways. Dehydrate a muscle by as little as 3 percent, for example, and it will lose 10 percent of its strength and 8 percent of its speed. Inadequate hydration also compromises concentration and coordination.
我们发现喝水可能是最被低估的体能精力恢复（再生）的方式。跟饥饿不同的是，饥渴是一个不易察觉的需求。当我们感到渴了时，身体可能已经缺水好久了。有研究表明，一天有间隔地至少喝1.87L水对身体机能表现有很大好处。若肌肉缺水3%，其力量会损失10%，速度会降低8%。喝水不足也会损害注意力和协调能力。
Drinking more water may even have health and longevity benefits. In a study of 20,000 people, Australian researchers found that those who drank five eight-ounce glasses of water a day were significantly less likely to die of coronary heart disease as those who drank two glasses of water or less. One possible reason is that dehydration may elevate risk factors such as blood viscosity. By contrast, the consumption of coffee and caffeinated sodas provided no statistically significant heart benefits. Like high-sugar foods, caffeinated drinks such as coffee, tea and diet colas provide temporary spikes of energy. Because caffeine is a diuretic, however, it prompts dehydration and fatigue in the long run.
多喝水对健康和长寿也有帮助。澳大利亚研究员在一项2万人的调查中发现，每天喝5杯234毫升水的人比喝2杯或以下的人死于冠心病的几率更小。这可能是因为缺水会使血液黏稠增加。咖啡和咖啡因苏打水饮料未被证明对心脏有益。与高糖食物一样，咖啡因饮料如咖啡、茶和可乐能瞬间提升精力，但由于咖啡因利尿，长期饮用会导致缺水和疲倦。
我的思考My Thinking
我曾快速减重30斤，随着运动强度降低和饮食的恢复，也反弹了不少。今天的阅读令我非常喜悦，书中的研究只是调整各餐的进食量，一周可以减少2斤左右。自从2018年7月3号开始好好吃早餐，再结合一点运动，我现在已经减少10多斤，自己的经验也验证书中的结论，接下来继续会调整晚餐，慢慢达到理想体重。古人提倡的“早餐吃得像皇帝,午餐吃得像平民,晚餐吃得像乞丐”是非常有智慧的，尽管没有教人们具体怎么吃法。
I used to lose weight of 15 kg quickly, however rebounded a lot after lowering exercise intensity and recovering regular meals. It's pleasant to read that the group of people lost 1.05 kg just by adjusting meal portions. I had lost 6kg since having nutritional breakfasts sine 3rd, July, 2018 combined with a bit of exercise, which verified the conclusion from the experiment. I will continue adjusting dinner to control weight. "Eat breakfast like a king, lunch like the poor, dinner like a beggar" is the old wisdom, although no clue on how to do.
我们都听说过，吃饭要吃七八分饱，做到的却很少。要么饿死要么撑死更常见，太极端化。我们要增加对适量进食愉悦度的感知，不要吃撑也不要饿着。我的一位已经是大学教授的师姐在研究老鼠肥胖实验，结论很有启发性，参照附图。
We know moderate eating but seldom practice. People tend to eat too much or too less. We have feel satisfaction of moderate eating none too hungry nor too stuffed. My alumna is now studying the mechanism of obesity on mice as a professor and the conclusion very enlightening as attached.
别吃太饱才是王道
从附图中，可以看出适量进食（7-8分饱）对减肥最重要，比饮食结构还重要。
We can see that moderate eating is more important than adjusting dietary.
饮水方面，我每天早晨会先喝一杯温开水，在公司桌面上也都有水，隔三差五喝一点。
For drinking, I drink a cup of warm water each morning after getting up. Water is also on hand when I'm in office and drink at intervals
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