节食+锻炼≠瘦身
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A sound diet and exercise program is part of any healthy weight-loss plan.
任何健康减肥计划都必定包括合理的饮食和锻炼方案。
Unfortunately, in the rush to attain instant results, many people sacrifice their health by reducing calories and increasing exercise too much.
不幸的是，很多人为了取得立竿见影的效果，以牺牲健康为代价，在减少卡路里摄入的同时增加了过多运动量。
As tempting as crash diets and overtraining may be, they will just put your body at a greater disadvantage in the long run.
疯狂节食和过度训练似乎是很诱人，但长远看来它们只会对你的身体造成危害。
To reach your fitness and health goals, it's important to make sure you eat enough to fuel your workouts.
为了达到健身与健康的目标，确保自己足够的食物摄入以保证锻炼所需是极为重要的。
Talk with your doctor before beginning a new diet or exercise program, especially if you are significantly overweight or have health problems.
在你开始新的饮食和锻炼计划之前，先和你的医生谈一谈，特别是如果你明显超重或有些健康问题。
Metabolic Effects
影响新陈代谢
The metabolic effects of not eating enough for your workouts can be disastrous.
节食减肥将会对你的新陈代谢功能造成灾难性的影响
When you place your body in an extreme calorie deficit, a survival mechanism kicks in that slows down your metabolism.
当你的身体极度缺乏热量，人体的生存机制就会启动，从而减缓新陈代谢的速率。
Your body begins to conserve energy and burn calories at a much slower rate because it thinks it's starving.
身体感到饥饿，就会开始储存能量，并会以更慢的速率来燃烧卡路里。
This reduction in metabolism can make it extremely difficult to lose fat. It can also make your energy levels plummet, causing the intensity of your workouts to suffer.
新陈代谢的降低使得减掉脂肪极端困难，同时也导致了人体力的急剧下降，使人无法承受高强度的锻炼。
Nutritional Deficiencies
导致营养缺乏
Your body has complex nutritional needs that are met with a balanced diet of carbohydrates, fats and proteins from whole food sources.
人体的营养需求十分复杂，因此通过从健康食物来源中摄入碳水化合物、脂肪和蛋白质等等，从而达到饮食平衡才能满足这一需要。
An insufficient diet can cause deficiencies in the vitamins and minerals your body needs for healthy cellular function.
进食不足可能导致维他命和矿物质的缺乏，而这些正是你的身体维持健康的细胞功能所必需的。
Inadequate consumption of macronutrients can be particularly damaging when you're working out.
锻炼的时候，主要营养素不够消耗尤其有害健康。
For example, if you're not eating enough protein, heavy training can cause your body to break down your muscle tissue for energy.
例如，蛋白质摄入不足时，繁重的体能训练会导致你的身体为提供足够的能量而过度消耗肌肉组织。
Inadequate carbs can poorly impact brain function and reduce the glycogen your body needs to perform activities.
碳水化合物摄入不足会对大脑功能产生不利的影响，减少人体进行活动所必须的糖原。
Very low carbohydrates combined with exercise can also result in potentially dangerous hypoglycemia.
锻炼时，碳水化合物摄入过少也会带来血糖过低的潜在危险。
Psychological Impact
心理影响
In addition to the physical effects, an inadequate diet coupled with intense exercise can take a psychological toll.
除了对身体的影响，不恰当的饮食外加激烈的运动也可能带来心理负担。
Most people who restrict calories severely do so for weight loss.
那些通过严格限制卡路里摄入来减肥的人大部分都会出现严重的心理问题。
When you do this, in addition to exercise, you can begin to feel ravenously hungry and end up binging.
当你这么做时，除了运动，你还会开始感到极度饥饿，最终以暴饮暴食结束。
This is where so many people trip up with dieting -- not only do they replace all the calories they burn with exercise, but they usually consume excess calories when their metabolism is in a reduced state.
这就是为何那么多人都栽在了节食减肥上——不仅仅应该归结于他们在运动时消耗掉的卡路里又被吃回来了，还应该归结于他们在新陈代谢速率低下的时候消耗了过多卡路里。
This can ultimately result in weight gain.
这最终会导致体重增加。
The starvation and binge cycle can take an emotional toll that results in feelings of failure and depression.
挨饿和暴饮暴食的循环还会让人付出情绪上的代价，让人感觉到失败和沮丧。
Minimum Calorie Requirements
最低热量需求
Your daily calorie requirements will vary depending on how much you weigh now, your gender and your overall fitness level.
你每天的卡路里需求都是不同的，这取决于你现在的体重，你的性别，以及你整体的健康水平。
In general, daily calorie needs for adult women range from 1,600 to 2,400 calories, and 2,000 to 3,000 calories for adult men, according to the U.S. Department of Agriculture's Dietary Guidelines for Americans 2010.
根据美国农业部2010年的美国人膳食指南，在一般情况下，一个成年女性每天的热量需求在1600到2400卡路里之间，而一个成年男性则是2000到3000卡路里之间。
To lose weight, create a safe deficit by reducing daily calorie intake by about 500 calories, the guidelines recommend. A healthy weight loss is no more than 2 pounds per week.
该指南建议，如果为了减重，需建立安全的减重机制，每天减少约为500卡路里的热量摄入。健康的减重每周是不会多于2磅的。
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