Whether you're the life of the party, a bookworm or a night owl, your personality plays a surprisingly large role in your ability to slim down. Follow this guide to discover your personality type and use your own characteristics to lose weight and keep it off for good。
不論你是派對狂、大書蟲還是夜貓子，你的性格都會(huì)極大地影響你的減肥能力。從下面找出你的性格類型，然后根據(jù)自己的性格特點(diǎn)來成功減肥吧。
If you're impulsive.。。
如果你是沖動(dòng)型……
In a famous 1972 study, scientists offered young children a choice between a single marshmallow immediately or, if they could wait 15 minutes, two marshmallows. Those who waited went onto experience more success and higher SAT scores later on in life. The ability to delay gratification also relates to weight loss, says Art Markman, Ph.D., professor of psychology at the University of Texas。
在1972年一個(gè)著名研究中，科學(xué)家讓一幫小孩選擇是立即得到一個(gè)棉花糖，還是等15分鐘后得到兩個(gè)棉花糖。結(jié)果證明選擇耐心等待的小孩日后在生活中能獲得更高分?jǐn)?shù)或更大成就。德克薩斯大學(xué)的心理學(xué)教授阿特-馬克曼認(rèn)為，延遲滿足感的能力和減肥大有關(guān)聯(lián)。
"People tend to be either a 'one-marshmallow person' or a 'two-marshmallow person.'" If you're struggling with weight loss, you are more likely a one-marshmallow person. Eliminating little temptations will help: stop stocking your pantry with junk food, and avoid the break room at work when you know there will be leftover treats。
他說：“人們不是‘一個(gè)棉花糖型’就是‘兩個(gè)棉花糖型’，如果減肥對你而言很痛苦，那你很可能是‘一個(gè)棉花糖型’。戰(zhàn)勝小誘惑能有所幫助：停止往食品柜里囤積垃圾食品，工作時(shí)避開留有點(diǎn)心的休息室。
If you're reliable.。。
如果你是可靠型……
Always on time? Follow rules by the book? It means you're conscientious, a trait that makes it easier to stick with an eating or fitness plan. However, whether you're conscientious or not, there's a paradox in that creating a plan forces you to think about food all the time, which can work against you。
總是準(zhǔn)點(diǎn)準(zhǔn)時(shí)?總是循規(guī)蹈矩?這說明你很認(rèn)真，很容易把一套飲食或健身計(jì)劃堅(jiān)持下去。不過矛盾的是，不管你是否認(rèn)真，制定計(jì)劃或許反倒會(huì)逼你一直想著食物，結(jié)果適得其反。
The solution: create routines not specifically about dropping pounds that will still lead to weight loss, Markman suggests. For example, instead of driving your kids the mile to school, start walking with them。
馬克曼認(rèn)為解決辦法就是：減肥計(jì)劃不要制定得具體到究竟要減掉多少體重。比如，你以前都是開車送小孩上學(xué)，現(xiàn)在可以嘗試走過去。
If you're prone to mood swings.。。
如果你是情緒波動(dòng)型……
The way you ride life's rollercoaster determines your emotional stability. "If you're emotionally excitable, things are either very good or the worst ever," says Markman. Some people are emotional eaters, so the more you're on the emotional rollercoaster the more likely you are to reach for food。
你如何應(yīng)對“人生過山車”會(huì)影響你的情緒穩(wěn)定性。“如果你情緒易激動(dòng)，事情不是極好就是極差。”馬克曼說。有些人會(huì)情緒化地吃東西。所以，你越容易情緒波動(dòng)，就越會(huì)尋求食物安慰。
"The more excited you are in general, the more likely you are to take action, and eating is an action," says Markman. Learn to recognize your own ups and downs and try to take action in healthier ways, like calling a friend or sweating your stress away with a workout。
“通常你越激動(dòng)就越想做點(diǎn)什么，吃東西剛好能讓你做點(diǎn)什么。”馬克曼說。你應(yīng)該學(xué)會(huì)了解自己的情緒波動(dòng)，嘗試采取健康的方式，比如打電話給朋友或通過運(yùn)動(dòng)來宣泄壓力。
If you're quiet.。。
如果你是安靜型……
People who prefer curling up with a book over a night out at the bar may have a leg up on weight loss. "Introverts may have a more thoughtful, less impulsive style that enables them to consider their choices more rationally," says Heidi Hanna, Ph.D., performance coach and author of The Sharp Solution: A Brain-Based Approach for Optimal Performance。
就算在酒吧也情愿蜷縮著看書度過夜晚的人，在減肥上很占優(yōu)勢。“內(nèi)向的人比較細(xì)微，不太容易沖動(dòng)，所以也更容易理性地作出選擇。”行為教練海蒂-漢娜說道，她著有《精銳方案：贏得最佳成就的大腦方法》。
Introverts are more likely to possess qualities that enable them to commit to a healthy diet and regular exercise routine, both of which require restraint, difficult for more impulsive people, she says. Extroverts should plan ahead for situations that test willpower. If you know you're headed to a party, for instance, eat a healthy snack beforehand so you'll be less likely to scarf down junk。
“內(nèi)向的人所具備的性格特點(diǎn)能讓他們堅(jiān)持健康飲食和規(guī)律運(yùn)動(dòng)，這兩樣都需要節(jié)制，沖動(dòng)的人很難做到。”她說。面對考驗(yàn)意志力的情況，外向的人應(yīng)該提前做好準(zhǔn)備。舉個(gè)例子，當(dāng)你知道自己要參加宴會(huì)時(shí)，就提前吃點(diǎn)健康的點(diǎn)心，以免在宴會(huì)上吃太多垃圾食品。
If you're the life of the party.。。
如果你是派對型……
Outgoing people tend to allow stress to accumulate to the point that's known as "amygdala hijack," says Hanna. This is where we utilize the more basic, primitive part of our brain versus our more human pre-frontal cortex. "The latter allows us to consider our longer-term goals and make healthier choices," says Hanna. This pleasure-based eating has been shown to trigger an addictive response that often leads to overeating high-calorie, high-fat comfort foods. "If you enjoy being the center of attention, try putting yourself in social situations that don't involve food," suggests Markman。
外向的人會(huì)讓壓力累計(jì)到一定程度，即所謂的“杏仁核劫持”，漢娜說道。這時(shí)，較之于更人性化的前額葉皮質(zhì)，大腦中最基本最原始的部分更加活躍。漢娜說：“前額葉皮質(zhì)確保我們思考長遠(yuǎn)計(jì)劃并做出健康選擇。事實(shí)證明，為圖快感而吃東西會(huì)誘發(fā)上癮反應(yīng)，進(jìn)而導(dǎo)致過度攝入高能量高脂肪的安慰性食品。” “如果你希望受人關(guān)注，可以嘗試融入沒有食物的環(huán)境里。”馬克曼建議說。
If you're often hard on yourself.。。
如果你是自我苛求型……
"People who lack self-compassion have a huge negative reaction every time they make a mistake," says Markman. "Those high in self-compassion simply move on and vow to not make the same mistake again." If you're hard on yourself, you're more likely to continue overeating after you're slipped up, since realizing you've overeaten leads to feelings of hopelessness. "If you're not self-compassionate by nature, you need to work on forgiving yourself," says Markman. Follow this advice to becoming your own best friend。
“那些對自己嚴(yán)苛的人每次犯錯(cuò)都會(huì)表現(xiàn)得非常消極。”馬克曼說。“而對自己寬和的人則會(huì)順其自然，告訴自己下次不再犯同樣錯(cuò)誤就過去了。”“如果你對自己要求很嚴(yán)，那你很可能在犯錯(cuò)后暴飲暴食，然后你又因?yàn)樽约罕╋嫳┦扯械浇^望。如果你不是天生就對自己這么苛求的人，那請?jiān)徸约喊伞?rdquo;馬克曼說。試試這個(gè)建議，做自己最好的朋友吧。
If you're a night owl.。。
如果你是夜貓子型……
Staying up until the wee hours may wreak havoc with your waistline. Researchers at the University of Pennsylvania found that people who were kept up until 4 a.m. ate 550 additional calories during their late night hours. What's more, a higher percentage of the late-night calories came from high-fat foods than they did during daytime hours。
熬夜直到凌晨可能會(huì)嚴(yán)重毀掉你的腰型。賓夕法尼亞大學(xué)的研究人員發(fā)現(xiàn)，熬夜到凌晨4點(diǎn)的人在熬夜期間能消耗掉550單位的額外卡路里。而且，大部分夜間卡路里是從白天吸收的高脂肪食物中釋放出來的。
If you're an early bird...
如果你是早起鳥型……
In an Australian study, participants who woke up early were less likely to be overweight than night owls -- even though both groups slept the same number of hours. Although this study involved young children, the results are likely applicable to adults as well, says Allen Towfigh, M.D., sleep specialist and neurologist affiliated with Weill Cornell Medical Center and New York Presbyterian Hospital in New York City. "If you love to sleep in, you may not be getting enough sleep, in which case you need to go to bed earlier to increase your total sleep time." Towfigh recommends adults strive for seven to nine hours of sleep per night。
某個(gè)澳大利亞研究表明，較之于夜貓子，早起的人不太容易發(fā)胖——即便他們的睡眠時(shí)間完全一樣。盡管該研究也涉及到小孩，但結(jié)果很可能也適用于成人，醫(yī)學(xué)博士艾倫-托費(fèi)說道。他是威爾康奈爾醫(yī)學(xué)中心以及紐約市紐約長老會(huì)醫(yī)院的睡眠專家。“如果你愛睡懶覺，或許會(huì)常常覺得睡眠不足，這種情況下你應(yīng)該早點(diǎn)上床來增加總體睡眠時(shí)間。”托費(fèi)建議成年人每晚睡足七到九個(gè)小時(shí)。
If you're self-centered.。。
如果你是自我中心型……
Being a little stuck on yourself may not be such a bad thing when trying to lose weight. "Self-centered people tend to consider their own interests, which could lead them to better conserve their energy and have more willpower to make healthy choices," says Hanna。
努力減肥時(shí)，稍微以自我為中心并不見得是壞事。“自我中心的人往往會(huì)考慮自己的利益，因此他們也更愿投入精力和毅力來堅(jiān)持健康選擇。”漢娜說。
People-pleasers, on the other hand, may get overly stressed about helping everyone else and find themselves depleted at the end of the day. This often triggers poor food choices, says Hanna. Instead, practice being more "selfish" in asking for what you want and sticking to it without feeling guilty. Meet friends after your workout instead of canceling your exercise plans, or ask them to join you。
相反，那些在意他人的人在忽略自己幫助他人時(shí)往往會(huì)感到緊張疲憊，這又促使他們作出糟糕的飲食選擇，漢娜補(bǔ)充道。所以，請學(xué)會(huì)“自私一點(diǎn)”，關(guān)注自己的需求，不要覺得愧疚。不要因?yàn)橐娕笥丫腿∠约旱腻憻捰?jì)劃，你可以運(yùn)動(dòng)結(jié)束后再見他們，或請他們一起運(yùn)動(dòng)。
If you're ea sygoing.。。
如果你是隨和型……
People who go with the flow tend to be leaner than those who are more neurotic, according to a study published in the Journal of Personality and Social Psychology. In some cases, however, this may backfire, says Markman. "Highly agreeable people may stress over failure because they're afraid of letting other people down. This stress can actually get in the way of successful weight loss, because stress makes it harder to resist temptation."
根據(jù)《人格與社會(huì)心理學(xué)》雜志上的一份研究顯示，順其自然的人比神經(jīng)質(zhì)的人更苗條。但有時(shí)候也會(huì)適得其反，馬克曼說。“過于隨和的人也會(huì)害怕失敗，害怕讓其他人失望。這種壓力其實(shí)會(huì)妨礙減肥，畢竟，壓力會(huì)降低對誘惑的抵抗力。”
