How to Balance Between Calories and Your Weight
If you're not already aware of how many calories you consume each day, it might be a good idea to start counting.
如果你还不清楚自己每天消耗多少卡路里，那么最好从现在开始计算。
Being conscious of your calorie intake can help you maintain a healthy weight, or lose a few extra pounds if necessary.
清楚你的卡路里摄入量，这有助于你保持健康的体重，必要的话还能助你甩掉额外的重量。
While 2,200 and 1,800 kcal are commonly cited as the recommended caloric intake for adult males and females respectively, these are just the median figures.
通常成年男性一天所需的卡路里摄入量是2200卡，而成年女性是1800卡，但这只是中间值。
For a more accurate number, you need to take into account your age, gender, weight and lifestyle.
要得到更准确的数字，需要把年龄、性别、体重和生活方式这些因素考虑在内。
For example, a desk-bound worker, who spends most of his day sitting down would not burn more calories than say a delivery person who is constantly on the move.
例如，一个坐班族一天中的大部分时间都是坐着的，那么他燃烧的卡路里不比一直在运动的快递员多。
Depending on your physical output for the day, you might also want to adjust your food intake accordingly.
根据你一天的身体运动量，来相应地调整食物的摄入量。
For example, if it's the weekend and you did nothing but sit in front of the TV all day, you could consider adjusting your portion downwards.
例如，如果是周末你在家什么都不做，只坐着看一整天电视，那么你就要考虑减少饭量。
Consuming too many calories which we do not use up will lead to weight gain.
摄入太多卡路里而超出身体所需的话，就会导致人发胖。
Studies show that when our body weight is at an unhealthy range, we are at a higher risk of health problems such as high blood pressure, type 2 diabetes, among other chronic diseases.
研究表明当我们的体重处于不健康的范围值时，就会面临更高的健康风险，比如高血压、二型糖尿病和其他慢性疾病。
Eating healthy is not limited to eating the right amount and the right mix. It is also important for optimum nutrition to choose healthy foods prepared with healthier ingredients.
吃得健康不仅仅局限于吃对量和吃得均匀。为了得到最佳的营养，选择用更益于健康的作料烹饪食物也很重要。
Steamed chicken, for example, is far healthier than deep-fried chicken. whole grains are healthier than refined grains (white rice or bread) as they contain more vitamins, antioxidants and fibre.
例如，蒸的鸡比油炸鸡健康，全麸谷物比精加工谷物（白米饭和面包）健康，因为全麸谷物富含更多维生素、抗氧化剂和纤维。
In addition, they also keep you filling full for longer, which helps reduce the risk of overeating.
此外，这些食物也更扛饿，有助于你避免吃得过量。
If fat loss is one of your weight loss goals, merely controlling your calorie intake will not be enough to do the trick.
如果减脂是你减肥的目标之一，那么只控制卡路里的摄入还不够奏效。
Diet and exercise are pertinent when it comes to healthy weight loss.
谈到健康减肥，饮食和锻炼是分不开的。
You should be doing a combination of cardio and strength-training exercises, which are useful in losing fat as well as gaining muscle mass.
你应该把有氧运动和力量训练结合起来，这既能减脂，还能增肌。
Instead of turning to fad diets that may have negative side effects on our health, a better healthier option would be a healthy lifestyle that includes healthy eating habits and adequate physical activity each day.
不要追求可能对你健康不利的时尚饮食，健康的生活方式才是更好的选择，这包括健康的饮食习惯，每天进行足够的身体锻炼。
Don't forget to rest well by getting at least 7-8 hours of sleep every night!
别忘了好好休息，每晚至少睡够7至8小时的觉！
2025年7月28日于经典龙苑
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