c*****3
发帖数: 1655 | 1 应大家的减肥要求，贴一个以前写给友人的读书笔记
我只有一点不同意Anderson，就是晚上吃东西
最近研究表明，至少要给身体10-12小时的fasting时间，否则长肉！
另外，心理上的改变只是减肥的开始，后来的饮食和运动增肌就有各家学派，因人而异了
祝大家减肥愉快，减肥成功！
作者William Anderson是个心理医生，在他二十五岁300磅左右的时候发明了这个
Anderson疗法，减了140磅，然后一直保持了二十多年至今。
有这样几个重点：
1. Mind会直接影响到body.比如抑郁症、疾病不治自愈等。在weight control方面，要
用mind 的conditioning 功能--"We are driven by repulsion, as well as desire
and craving. Conditioning is the primal power source...drives you to repeat
behavior that feels good, even if you wanted to stop".
具体来说，就是我看到并吃到健康的蔬菜水果色拉，我一定要mind feel pleasure, 这
种pleasure我就会repeat下去，明天继续这样健康地吃下去。
如果我看到我以前最喜欢吃到蛋糕、披萨这个高卡路里的东西，就要把这些食物和自己
发胖的身材，囤积的脂肪联想起来。这样，即使我吃了，也要厌恶地吃它 （听起来有
点自欺欺人啊，不过俺的确不觉得这些junk food有多好吃了），不可enjoy。
以前的苹果减肥，或者各种diet减肥餐会让人体重反弹，就在于你虽然在diet期间没有
吃junk food。但是你的craving还在，diet一结束，你又大吃特吃，结果体重会比原来
减肥前还重。
2. We are creatures of habit. 一个好习惯的养成和一个坏习惯的消失需要21天左
右。适用以上的conditioning和以下的under-eat.
你应该知道，随着我们年纪的增长，新陈代谢缓慢，我们如果饮食不变，自然就会每年
长重，就是俗称的发福吧。所以我们要under-eat。
"If you live in a way where your calorie balance is negative, because your
habits automatically make it so in the long run, you'll master your weight
control."
3. 每天早上用mind power联想imagine自己窈窕身材的样子。作者建议自己的脑袋和
dream figure来个ps, 老娘还没空做呢。老娘的dream figure大概是Scarlett Johnson
吧，哈哈。
4. Lose weight 主要就是calorie control; 健身其实是塑造线条，it's another
story.
Anderson method不是diet. diet是"eating responsibly or eating with self-
control. When they diet, they eat in a healthy, self-controlled way, and
when they are not dieting, they practice no self-control...eat with wild
abandon." 这个就像我啦，有时候说自己肥了，晚餐skip, 会瘦一点，然后又说diet结
束了，半夜又开始大吃蛋糕增肥。
"With my method, there are no lists of foods that are OK or not OK and
no rules about when to eat." "With my method, you don't eat things you don't
like, and you eat all the things you do like, in ways where you won't
become overweight. Believe me, there are very few things that must be given
up for all time." 我用安德森法减肥还是继续吃我喜欢吃的烤鸡腿，也吃muffin, 也
吃巧克力糖，也吃小孩leftover麦当劳的薯条。 但是这次，不像以前的diet, 并没有
增加我对肉类零食之类的craving, 反而觉得它们的味道也不过如此吧，吃得时候不沉
迷，不enjoy (那些食物广告是魔鬼，哪有人会什么enjoy junk food的，就是误导人肥
胖去的), with self-control. "It's about changing what you do when you act
natural, what you feel like doing. It's about making eating with self-
control waht you feel like doing."
"To succeed, we need to learn how to eat, to undereat, not "diet". We
need to learn how to live in a way where we will lose the weight and then
control it. To succeed, we need to do this forever. To succeed, there no
going back to "normal". 也就是说，一旦开始Anderson Method，你就要终身执行，
把healthy eating变成自己的习惯，把健康的饮食习惯带入自己的生活方式之中。
Anderson有许多的心理疗法减肥的client都成功了，比如Linda Carson, ABC7电视台的
主持人减了70磅，而且一直维持多年至今。
其实weight control不是什么mystery. 如果把身体比作汽车，那么我们吃的食物
就像汽油了。"Your body is a machine that runs on fuel--the food we eat. If
you live in a way where you take in more fuel in any given month than you
burn, you'll store it, in the form of fat, and gain weight. If you burn more
than you've taken in, you'll burn some of your stored fat and lose weight.
If you live in a way where at the end of the month you've only taken in the
amount you burn, you'll stay the same. This is irrefutable, reliable,
science."
"The fuel in food is measured in calories. A calorie is the amount of
energy required to heat a gram of water one degree Celsius...If you eat more
calories than you need, you'll gain weight. Period. The only way to lose
weight is to eat fewer calories than you need. Period. There is no avoiding
this reality. It is no more avoidable than the law of gravity. If you try to
fight it or fool it, you will lose. You can only succeed by living with it
rather than trying to get around it.“ 你是学science，应该比我更懂一点这些
。反正就是说减肥就是要eat fewer calories, 这是无可逃避的，像万有引力一样。如
果每天你吃的calories比burn的少，你一定一定会lose weight, 也是铁钉的事实。这
倒让我想起自己以前喜欢吃low fat冰激凌, low sodium玉米片，sugar free蛋糕，low
fat cream cheese, 橄榄油之类。其实现在想想，其实low fat, low sugar, low
sodium不一定是low calories。一小片sugar free蛋糕也要300卡，相当于我应该吃的
一餐的量了，更别提nuts, pizza, butter之类，也许一点点卡路里就上千了。
Anderson书里也写了，为什么以前人没有那么多肥胖？为什么非洲难民没有肥胖呢？
他把overweight说成一种世界流行病症了。"To stop the epidemic, to save the
world, you need to focus on your own solution, and that will change
everything. Changing yourself will change everything in you and around you."
看，减肥还可以拯救世界，把健康带给自己和自己身边的所有人，何乐而不为呢？
特别对于自己的孩子，父母的影响深远，要是从小健康饮食会对一生的健康打好基础。
到这里，我倒是有点恨我爸妈从小灌我零食、炸鸡、巧克力什么的。
上次说到卡路里。那一个人的身体一天需要多少卡呢？"how much energy you
burn in the course of a day" is called "metabolic rate". 如果是个6 feet (1.
82米）高的男人，一天需要2700卡。如果一个5.4 feet (1.65米）高的女人，需要1,
800卡每天。 有的人胖会说自己新陈代谢慢，除非特别需要吃药的人，或者新陈代谢快
的运动员，否则每个人每天需要多少卡路里是就是这个数据。"There are no pills or
foods that will speed up your metabolism. Exercise will burn more calories,
but not really that much, relative to what you can eat. Exercise is useless
as a help to lose weight if you don't control your eating; and people who
control their eating to lose weight can do just fine without exercise.
Exercise is a separate health issue, and it is really unrelated to the
obesity problem we have. Our weight problems are because of the way we eat,
and the solution is in changing the way we eat." 这里我还是稍有不同见解的。
听说持续的运动还是能促进代谢，而且对产后体形的恢复有帮助-老娘终于有小蛮腰啦
！不过就是要注意减肥的根本是change eating, 而不是靠运动。
有一个迷思，就是"how many times have you wondered what's wrong when you
observe your skinny friends eating the same or worse than you? When I was
fat, it drove me crazy. It just didn't seem fair. It didn't seem that I ate
any worse than anyone else, but I got fat. They could eat all the things I
couldn't, and they had no problem. How could this be, is my metabolism was
not screwed up?"
"When you look at two people, and one is a perfect 120 pounds at five
feet, four inches, and the other is two-hundred and fifty pounds at the same
height, everyone assumes that the overweight person eats twice as much,
right?" 这个问题也困惑我好久了。
Anderson说， 其实一个人的metabolic rate (就是每天需要多少卡路里量)
depends on这个人的高度(height, or muscle mass)有关，而不是weight。以上的例子
，其实两个人的metabolic rate是一样的，就是1800卡/day，只不过胖的人有更多fat
罢了。如果瘦的人每天吃进去1800卡，她将保持原来的120磅的标准体重。想想看，要
是肥人每天也吃1800卡呢？
大多数人会觉得如果胖人跟瘦人吃得一样多，她就会变瘦。"Wrong! She will
stay right where she is, just like the skinny one will stay where she is!"
“The conception that fat people must eat so much more to main that
weight is an absolute fallacy. In fact if the skinny one is lots more active
because the fat one is limited and sedentary, the skinny one may burn more!
In that case, the fat one might eat less than the skinny one to maintain
her weight." 这就是为什么我们看到差不多高的两个人，瘦人吃得多而不发胖，胖人
不怎么吃却也瘦不了。
OVERWEIGHT
"Most of us get overweight over a period of time. It's cumulative."
例子是，要是从小lucky, 是标准的120 pounds, 5.4 inches, 然后受朋友的影响，每
天早上喝了一大杯orange juice--"so, you start drinking this big glass of
orange juice in addition to what you normally ate that kept you skinny. You
start accumulating two hundred calories a day surplus on your body, which
isn't that much, if you look only at that one day...By the time, and e a
month has gone by, you've gained almost two pounds. It's not really
noticeable, and in your mind, you are not overeating...By the time a year
goes by, you've gained twenty pounds. So you go to the doctor to find out
what's wrong with your metabolism. He says there's nothing wrong...you don't
change how you eat because you don't think you eat incorrectly,
and five years later, you've one hundred pounds overweight! On a glass of
orange juice!
然后又是痛苦的diet, diet之后大吃大喝，又gain weight.
"But if I just eat right again, I'll be OK, right?
Wrong!
When you go back to eating what maintained 120, all you'll do is maintain
220! ...
So, once you've paced it on, eating ‘right' won't fix things. It will just
keep you where you now are."
另外一些gain weight的原因：
1. have a baby
2. be an athlete 退役后饮食不变运动量减少
3. get married 女人和男人每天需要的卡路里是相差很大的。女的一般需要1800，男
的一般2700.
"So, now you're living together. He has a drink; you have a drink. He has a
dessert, you have a dessert. If you add only two drinks and two desserts a
week to what you had been doing, that will be 20 extra pounds in one year,
100 pounds overweight in five years. The bum!" 大妈身材就是这么出来的吧。
4. grow up 就是年纪越大，metabolism slow down
5. live in America 的确这边junk food 太多，肥人多得吓人
特别是快餐，星巴克的smoothie我看到做广告了，一杯就1500卡了，相当吓人。纽约州
几年前就规定连锁快餐一定要把卡路里标在食物旁边，让我戒了炸鸡薯条之类的垃圾食
品，要吃就只吃麦当劳的蔬菜grilled chicken色拉。
再来段鼓励的：
"When you change how you eat and how you think, it will transform your
life and your body. When you change yourself, it will have an impact on
everyone around you, on every thing around you. You can have a world-
changing impact just by changing yourself.
You may have initially wanted to lose weight only for your own personal
reasons, but if you are successful, you will give a great gift to the world.
Your well-being will be contagious. You can begin your own trend away from
consuming, which ruins us individually, as well as the planet, and you can
lead the change to save us, simply by focusing on solving your own weight
problem. Start taking care of yourself, your thinking, your habits, and your
body, and the effect will spread."
UNDEREATING
在行为心理学，有一个key principle就是modeling. "You look for people who are
fit, and you find out what they're doing. You study them. Then you copy how
they act, what they do."
可以观察生活当中fit的人，看他们是如何保持fit的。我现在grocery shopping的时候
就会注意一下那些上了年纪又身材好的人买什么东西吃。上次去party还看到fit的女生
只喝白开水，
不喝其他饮料，把奶油蛋糕的奶油挂掉。还有我的那位生了三个小孩，最大的已经18岁
，却少女身材的白人妈妈，经常吃草一样的色拉等等。
这一章就是Anderson Method的undereating实践篇啦：
1. conscious eating
Anderson在party上认识了一位skinny lady. 他以为她没有任何的weight problem, 可
是她说"she doesn't have a weight problem anymore because she doesn't eat
anything without knowing the calories in it, and she doesn't eat more
calories than she needs to maintain her weight. It turned out that at one
time, she had been eighty pounds more in her 'past life'."
Conscious eating就是说"don't put anything in mouth without knowing how many
calories it is".
我现在就每天有个chart记录一下每样东西的calories. 开始几天也许有点烦，每样东
西都要看包装，然后除来除去。有的如水果蔬菜之类还要google，用teaspoon来算多少
卡。
不过几天以后就几乎了然了，什么东西多少卡我都自己心中有数。而且我几乎不吃外面
的饭，（除了麦当劳的色拉），如果逛街怕饿就自带水果或者色拉。
还有我不吃小孩子的leftover了，其实每天这个崽子剩下点面包，那个崽子剩下点面条
，吃下去是很肥人的。现在崽子们不吃的东西，要么倒掉，要么去河边喂海鸥鸭子。
2. plan ahead
就是每天都想好下一餐要吃什么。听上去好像没有自由，但其实过一阵就是自己的
habit. "It won't always be much work, but to succeed, there will always be
planning."
3. no diets
关键就是"make permanent lifestyle changes", 不是diet一阵又回到起点。
不过有一种diet现在还挺流行的，就是low GI diet.有兴趣你可以google一下。不是
anderson的。讲的是什么食物能在胃里面持续更长时间，不让人饥饿--
无外乎是蔬菜，低甜度的水果，全麦粗粮，豆子之类。我在算每天卡路里的时候，的确
发现吃这些东西，尤其是芹菜，燕麦，萝卜，豇豆之类就可以挺好长时间。
4. meals and fasting
"Undereaters have several discreet bits of time during the day they sit down
and eat. Those are called "meals". The rest of the time they are fasting;
they eat nothing."
就是吃饭的时候就别看电视电脑什么的，坐着好好吃。每顿饭之间就别吃害人的snacks
了。
这里Anderson讲他自己白天很忙，就吃small meal. 然后暗示自己"I'm having dinner
pretty soon. I'm fasting--burning fat during the meals". 到了晚上在家做一顿
1000卡的大餐好好享用。他就是这么瘦下来的，并不需要像某些理论说的晚上睡前绝对
不能吃东西。
把自己吃东西当做开关的switch on/off, 吃东西的时候on,其他的时间就是off. "You
are burning calories, losing weight, and achieving your heart's desire. You
are fasting, and becoming the size and weight you want to be."
5. working, resting--tensing, relaxing
这个比较有意思，说人的神经不能一直蹦着。每天每天严格按照conscious eating算卡
路里undereat也需要休息一下，就是在weekends.
又是可以奖励自己一个低卡的treat或者healthy nuts，relax a little bit, 但不要
超过budget. 不过relax的时候不能对ice cream, cake之类报以感情，以前讲过。
6. undereater's habit
学习其他undereater, fit的人如何吃，如何grocery shopping. 不要以为自己的
overweight是遗传没得就，发掘一下自己家族的瘦人并copy habit. | m******i
发帖数: 9479 | 2 果然是心理医生搞的。里面的生理部分好多错的……
异了
【在 c*****3 的大作中提到】
: 应大家的减肥要求，贴一个以前写给友人的读书笔记
: 我只有一点不同意Anderson，就是晚上吃东西
: 最近研究表明，至少要给身体10-12小时的fasting时间，否则长肉！
: 另外，心理上的改变只是减肥的开始，后来的饮食和运动增肌就有各家学派，因人而异了
: 祝大家减肥愉快，减肥成功！
: 作者William Anderson是个心理医生，在他二十五岁300磅左右的时候发明了这个
: Anderson疗法，减了140磅，然后一直保持了二十多年至今。
: 有这样几个重点：
: 1. Mind会直接影响到body.比如抑郁症、疾病不治自愈等。在weight control方面，要
: 用mind 的conditioning 功能--"We are driven by repulsion, as well as desire
| c*****3
发帖数: 1655 | 3 不管对错，只要work就可以了
而且是老书，科学总是发展在前面嘛
【在 m******i 的大作中提到】
: 果然是心理医生搞的。里面的生理部分好多错的……
:
: 异了
| b*******c
发帖数: 20683 | 4 最近减肥，看了本文很有共鸣。减肥就是算卡路里，管住嘴。运动健身啥的burn更多卡
路里，嘴管好了的话减肥速度会更快。
我一般每天称体重的话，绝对不会增重，一阵子不称就不好说。现在每天早晚都称，希
望是最后一次减肥。
【在 c*****3 的大作中提到】
: 应大家的减肥要求，贴一个以前写给友人的读书笔记
: 我只有一点不同意Anderson，就是晚上吃东西
: 最近研究表明，至少要给身体10-12小时的fasting时间，否则长肉！
: 另外，心理上的改变只是减肥的开始，后来的饮食和运动增肌就有各家学派，因人而异了
: 祝大家减肥愉快，减肥成功！
: 作者William Anderson是个心理医生，在他二十五岁300磅左右的时候发明了这个
: Anderson疗法，减了140磅，然后一直保持了二十多年至今。
: 有这样几个重点：
: 1. Mind会直接影响到body.比如抑郁症、疾病不治自愈等。在weight control方面，要
: 用mind 的conditioning 功能--"We are driven by repulsion, as well as desire
| s**********1
发帖数: 4651 | 5 也许不仅仅适用于减肥。心理建设，把好的行为和自己希望的结果联系起来，建立对于
好的行为的desire, craving，对于坏的行为的repulsion，成为一种生活习惯，生活方
式。 | m*****n
发帖数: 3644 | 6 试的人里面1%的人work，然后就到处宣传。不work的人就像对待市场上成百上千的减肥
方法一样，忘记了，反驳都懒得去了。于是我们看到的就是所有人都说work。
退一步讲，生理医生25岁发明的法子，即便有可取部分，也要打个大问号。那时候查资
料可不像我们现在google这么快。
【在 c*****3 的大作中提到】
: 不管对错，只要work就可以了
: 而且是老书，科学总是发展在前面嘛
| v******s
发帖数: 6949 | 7 明明应该是吃蛋糕把奶油吃了，蛋糕扔了才对
光吃草就等着PG下垂，皮肤老化吧 | e***s
发帖数: 1188 | 8 这个方法是把灵魂卖给魔鬼，让自己发自内心的厌恶美食，即使成功了，这辈子还有什
么乐趣？
异了
【在 c*****3 的大作中提到】
: 应大家的减肥要求，贴一个以前写给友人的读书笔记
: 我只有一点不同意Anderson，就是晚上吃东西
: 最近研究表明，至少要给身体10-12小时的fasting时间，否则长肉！
: 另外，心理上的改变只是减肥的开始，后来的饮食和运动增肌就有各家学派，因人而异了
: 祝大家减肥愉快，减肥成功！
: 作者William Anderson是个心理医生，在他二十五岁300磅左右的时候发明了这个
: Anderson疗法，减了140磅，然后一直保持了二十多年至今。
: 有这样几个重点：
: 1. Mind会直接影响到body.比如抑郁症、疾病不治自愈等。在weight control方面，要
: 用mind 的conditioning 功能--"We are driven by repulsion, as well as desire
| c********e
发帖数: 1339 | 9 好长...
厌恶美食只会让自己心理负担更大 不能控制自己的食欲诶...
我觉得健康的心态就是不要想太多减重的问题
多想想如何练出好看的线条... 就自然会注意饮食配合慢慢也就瘦了
个人经验 这样不太痛苦 也可持续发展 | r********y
发帖数: 2540 | 10 把美食当成人生大乐趣之一就是肥胖主因，所以这篇文章从心理学戒断美食是正确的，
我的减肥历程和此理论异曲同工
【在 e***s 的大作中提到】
: 这个方法是把灵魂卖给魔鬼，让自己发自内心的厌恶美食，即使成功了，这辈子还有什
: 么乐趣？
:
: 异了
| u******a
发帖数: 7843 | 11 无关话题. 不知道怎么就联想起国内有的人戒撸, 忍不住要撸的时候也把撸想的很罪恶
, 结果就闹出病来了...终身戒撸从心理开始.
异了
【在 c*****3 的大作中提到】
: 应大家的减肥要求，贴一个以前写给友人的读书笔记
: 我只有一点不同意Anderson，就是晚上吃东西
: 最近研究表明，至少要给身体10-12小时的fasting时间，否则长肉！
: 另外，心理上的改变只是减肥的开始，后来的饮食和运动增肌就有各家学派，因人而异了
: 祝大家减肥愉快，减肥成功！
: 作者William Anderson是个心理医生，在他二十五岁300磅左右的时候发明了这个
: Anderson疗法，减了140磅，然后一直保持了二十多年至今。
: 有这样几个重点：
: 1. Mind会直接影响到body.比如抑郁症、疾病不治自愈等。在weight control方面，要
: 用mind 的conditioning 功能--"We are driven by repulsion, as well as desire
| e***s
发帖数: 1188 | 12 获得苗条身材，但是丧失一种人生乐趣，这个代价太大了吧。
理想化的是一种药片，吃了就提高基础代谢率，这样随便吃也吃不胖
【在 r********y 的大作中提到】
: 把美食当成人生大乐趣之一就是肥胖主因，所以这篇文章从心理学戒断美食是正确的，
: 我的减肥历程和此理论异曲同工
| r********y
发帖数: 2540 | 13 其实正好相反，减到标准体重之后反而可以什么都吃了。对每个人心目中各种各样的不
同高卡路里＂美食＂只不过吃的量变的很少，吃的频率也变的低。但越是这样越能深层
体会＂美食＂的味道。试问你是天天吃一碗红烧肉有味道，还是一个月吃一次有味道？
所以，拥有标准体重／fit的人才真正获得了享受各种美食的自由
【在 e***s 的大作中提到】
: 获得苗条身材，但是丧失一种人生乐趣，这个代价太大了吧。
: 理想化的是一种药片，吃了就提高基础代谢率，这样随便吃也吃不胖
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