双语阅读：晚上体重会增加？
Q: I weigh myself both in the morning and again at night. In the morningI'm around 193 pounds, but in the evening, my weight sometimes hikes up to 204
pounds. I use the same scale and weigh in the nude, so I feel like my readings
are accurate. My friend says that I have a water-retention problem. What can I
do to treat this?
问题：“我在早晚各称一次体重。在早上，我大约193磅，但在晚上，我的体重有时会上升到204磅。我使用相同的磅秤，同样是裸体称，所以我觉得读数应该是准确的。我的朋友说我有保水的问题。我应该怎样做?
A: It's normal for body weight to fluctuate widely throughout the day. It's
likely that your weight in the morning, and especially after you've used the
bathroom, is at its lowest since you have probably not consumed any food or
water for the past 12 or so hours.
回答：体重在一天中有大的波动是正常的。你的体重在早晨也许是最低的，尤其是刚上完厕所之后，因为你可能已经12个小时没有进食或喝水。
How much and what kind of food and fluids you've consumed, as well as how
much and how often you've evacuated, and even how much you have sweated all play
a role in the pounds that register on the scale at any given point during the
day.
进食的数量和种类，进食消耗的多少与频度，甚至出汗的多少，都决定了你在一天内的体重。
Be careful not to mistake the increased scale weight as a conclusive sign
that you are gaining or losing weight because going by pounds alone can often be
misleading. While most people cite one number as their current body weight, it
may be more realistic to cite a range, since the number does fluctuate daily.
Most weight-loss programs advise to weigh at the same time of the day to try to
minimize this variation. But still, if you were to weigh yourself every two or
three hours you are likely get a whole range of weights, and here's why:
不要把磅秤数字的变化作为变胖或变瘦的依据，因为几磅重的变化会误导人。人们经常举出一个数字作为其体重，其实可能列出一个范围更实际，因为体重每天都会浮动。大多数减肥计划建议在每天的同一时间称重，以求减少浮动误差。但是，就算是你每两三个小时称一次，得到的也是一系列重量，原因如下：
You can even sit in a sauna and sweat off five pounds, but that doesn't
mean that you've lost five pounds of body fat. In fact, you'll gain that
'weight' right back after you replenish the fluids you sweated out. Water is
retained and lost throughout the day and while it may be contributing to your
varying readings, these fluctuations are most likely normal, and not necessarily
the problem that your friend suggests. (If you have signs of bloating, check
with your physician, however.)
你可以坐在桑拿房里蒸掉5磅，但这并不是说你减掉了5磅脂肪。实际上，你多喝点水就能恢复原来的体重。一天中，水份会保持或流失，体重会变化，这些浮动是正常的，并不像你朋友说的那样是问题。(如果你腹胀，请找医生检查一下。)
If you eat a meal that consists of lots of plant foods like beans, grains,
veggies and fruit, the food might weigh quite a lot because of all the fiber and
water in it. On the other hand, you could eat the exact same amount of calories
in the form of processed high-carb or high-fat foods and since this food is very
condensed (much of the fiber and water is processed out of it), it's very light.
If you ate the more healthful food you might take in a couple of pounds of
actual food that would actually make you seem heavier if you weighed yourself
after eating it. The processed item such as a fluffy, light croissant may not
register as much extra scale weight at all even though it's very high in
calories.
如果你所吃的一顿中包含大量的植物类食品，比如豆类、谷类、蔬菜及水果，因含有较多的纤维和水，食物总量较重。另一方面，你可以吃具有相同热量的，以高碳水化合物或高脂肪形式存在的食物，因为它们是浓缩的(大部分的纤维和水被处理掉)，所以非常轻。在吃了比较健康的食物之后称重，你有可能会重几磅。而加工过的食物，例如蓬松的轻牛角面包，却不会为你增重，虽然它们含有较高的热量。
So does the heavier-weighing food make you fatter? Not at all. Here's why:
The body gains weight from accumulating more stored body fat by eating more
calories than are expended over time. (You can also gain more weight for other
reasons such as increased muscle, but you would need to be doing progressive,
heavy resistance training and eating more calories over time.)
所以，重量大的食物使你变胖?根本不是。体重的增加是人体摄入的能量超过消耗，剩余的能量以脂肪的形式储存起来。(你也可以因其他原因获得更多的重量，如增加肌肉，但是你得做循序渐进的抗阻力练习及多吃。)
When you eat a large meal, and if it's an unprocessed, plant-based meal,
it's likely to be lower in calories, even if it has greater volume. Check out
this comparison from the book Picture Perfect Weight Loss (Grand Central
Publishing, 2003) by chiropractor Howard Shapiro. One small muffin is around 720
calories, and a huge platter consisting of an entire pineapple (that weighs
several pounds), half a melon, half a papaya, plus two pears, some grapes, kiwi
and two small whole-wheat rolls are also 720 calories. Not only would it would
be nearly impossible to eat the healthful meal at once (who can eat an entire
pineapple without feeling stuffed?), if you managed to even eat half of this,
you would have ingested a pound or two of food, compared to a few ounces by
eating the muffin.
http://manage.xdf.cn/Portals/0/0013729e45180ada40cb15.jpg
对于一顿未经加工的、以植物为基础的大餐，虽然重量很大，但所含热量比较少。拿这个和推拿师Howard
Shapiro写的《完美瘦身计划》对照一下。一个小松饼大约含有720卡路里，而一个由整个菠萝(有几磅重)、半个甜瓜、半个木瓜、两个梨、一些葡萄、猕猴桃和两个小全麦卷组成的拼盘，含有的能量也是720卡路里。一次吃下如上的拼盘是几乎不可能的(谁可以吃掉整个菠萝而不觉得饱?)，如果能成功地吃下一半，你可能吃掉了一两磅的食物，而摄取的热量只相当于吃下几盎司的松饼。
So after eating this plant-based meal, you would temporarily weigh more
while the food is going through your digestive system. That doesn't mean you are
heavier, though, because it's the caloric load that ultimately leads to excess
body fat. In reality you might only be able to eat about 400 or 500 calories
worth of this healthful meal, even though you ate much more in terms of volume
of food. Most of the fiber and water in the plant-based meal is calorie-free and
would be excreted out, NOT turned into extra body fat.
吃完这顿以植物为主的饭，在食物通过消化系统的时候，你的体重会加重。这并不意味着你真的变重了，因为脂肪才是增重的原因。即使你吃下更大数量的食物，这顿饭也只为你增加400或500的卡路里。大多数植物饮食中的纤维和水不含卡路里，它们将会被排除体外，不会转变成脂肪。
Another example in the book compares two 400-calorie options: a high-fat
choice such as three small ribs or one egg roll, or a large meal consisting of
brown rice, vegetable soup, a fortune cookie and Chinese-style broccoli and
shrimp.
该书还对另两个400卡路里进行了对比：高脂肪的选择，如三个小排骨或一个蛋卷，或一顿大餐，包括糙米、蔬菜汤、一块幸运饼和中餐风味的花椰菜及虾。
Chances are that you'd not feel full eating only one egg roll or a few
ribs. One could easily eat double, triple (or more!) than the 400-calorie
serving shown to make a meal. So you could easily take in 800 to 1,600 calories
at one sitting choosing the high-fat options. In comparison, it might be
difficult to eat the entire healthful meal shown. But even if you did, it would
consist of only 400 calories. So you'd feel satiated, but you still be dieting
because you are controlling your caloric intake with these plant-based foods
that are high in both fiber and water.
只吃一个蛋卷或几个排骨可能填不饱肚子。因此人们很容易就吃下400卡路里的双倍、三倍或更多!所以你可以容易地吃掉800至1600卡路里的高脂肪食物。相比之下，你却很难吃掉整个健康餐。即使你做得到，也只会摄取400卡路里。你会成为一个吃得饱饱的节食者，因为你吃含较多纤维和水的植物性膳食，控制了能量的摄取。
The major point to keep in mind is that, while weight is important, it is
not a total reflection of your body composition such as the amount of body fat
and/or muscle that you have. When losing large amounts of weight, the scale is a
useful tool to gauge the change. But avoid getting too nit-picky with daily
readings, and look for trends over time. If you have access, try getting your
body composition measured, either through a DEXA scan at your doctor's office,
or by using body fat calipers by an experienced trainer at your gym. An
underwater weighing tank in the exercise physiology department at a local
university is another option (some gyms occasionally offer measurements taken in
portable tanks). It's also important if you are losing weight to make sure to
include some resistance training in your routine so that you can minimize the
amount of muscle loss that inevitably accompanies weight loss.
你要谨记，尽管体重很重要，但它无法完全反映机体的组成，如身体脂肪和/或肌肉含量。当大量减重时，磅秤是一个有用的工具来衡量变化。但是别跟数字较真，并试图寻找某种趋势。如果有机会，尝试一下身体成分测试，要么在医生的办公室用扫描仪，要么在健身房让有经验的教练给你用脂肪卡钳。当地大学生理学系的水下称量桶是另一种方法(有些体育馆偶尔也会提供便携式罐体)。还有一点也很重要,如果你正在减肥,你要做一些抗阻力训练，尽量减少减肥过程中的肌肉损耗。
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