提高你的身体接受度，以获得更好的健康

提高你的身体接受度，以获得更好的健康

We all can feel the effects of weight stigma, no matter what our size. In this episode, we help you feel good about the body you're living in and give strategies to improve your health without obsessing about your weight.

无论我们的体型如何，我们都能感受到体重耻辱的影响。在本期节目中，我们将帮助你对自己的身体状况感觉良好，并为你提供一些改善健康状况的方法，而不必担心体重。

Recognize that weight stigma can actually harm your physical health.

认识到体重耻辱实际上会损害你的身体健康。

Here's what to remember: In one research study, people were pulled out of what they thought was a "shopping psychology" study because they wouldn't fit into the designer clothes set up for the experiment.

需要记住的是:在一项人们认为是“购物心理学”的研究中，他们（的身材）不适合为实验设计的衣服的人被剔除了。

Afterward, those people had higher cortisol levels than those who weren't excluded. Prolonged exposure to excess cortisol can cause your body to deposit fat in your belly region, which is the kind of fat associated with a greater risk of heart disease and Type 2 diabetes.

之后，这些人的皮质醇水平比那些没有被排除在外的人要高。长时间暴露在过多的皮质醇中会导致你的身体在腹部囤积脂肪，这种脂肪会增加患心脏病和2型糖尿病的风险。

"Experiencing weight stigma can sort of trigger these processes that ironically make you gain more weight," says Janet Tomiyama, a health psychologist at UCLA and senior author of the study. "And that could put you at even more risk for weight stigma."

该研究的资深作者、加州大学洛杉矶分校的健康心理学家詹妮特富山说:“经历过体重耻辱可能会触发这些过程，具有讽刺意味的是，这些过程会让你增重更多。”“这可能会让你面临更大的体重耻辱风险。”

Weight and body mass index are imperfect indicators of your health.

体重和身体质量指数并不能完全反映你的健康状况。

Some pro athletes, for instance, can be labeled obese based on their BMI — or body mass index — because of all the muscle in their body.

例如，一些职业运动员可以根据他们的身体质量指数(BMI)被贴上肥胖的标签，因为他们身体里的肌肉太多了。

Too much focus on BMI misses the broader health picture, says Tomiyama. Zooming in on BMI alone can add to weight stigma and actually make people avoid behaviors that promote good health, like cancer screenings or other preventive care.

富山说，过多地关注BMI忽略了整体健康状况。只关注BMI会增加对体重的耻辱感，实际上会让人们避免那些提高健康的行为，比如癌症筛查或其他预防保健。

Focus on well-being by practicing healthy behaviors, regardless of your weight.

不管你的体重如何，通过实行健康的行为来关注健康。

That focus should include mental health, says Gary Bennett, professor of psychology and neuroscience at Duke University and an obesity researcher.

杜克大学心理学和神经科学教授、肥胖症研究人员加里•贝内特说，这一重点应该包括心理健康。

"One of the things we as a community need to talk more about," Bennett says, "is [that] all this effort that goes into trying to change our shapes exacts a toll on our emotions that may be more risky than the health consequences of obesity."

“作为一个群体，我们需要更多地讨论的一件事是，”贝内特说，“所有这些试图改变我们体型的努力都会对我们的情绪产生影响，这种影响可能比肥胖的健康后果更危险。”

Body acceptance is hard work, but practical strategies can help. To start, focus on building an environment of acceptance. Start in your own home, particularly in your closet, says Judith Matz, a clinical social worker and author of The Diet Survivor's Handbook.

身体接受度是一项艰苦的工作，但实用的策略会有所帮助。首先，集中精力建立一个被接受的环境。《饮食幸存者手册》的作者、临床社会工作者朱迪思•马茨说，从你自己的家里开始，尤其是在你的衣橱里。

"An example of that is looking at the clothes you have in your closet and making sure that you have clothes that fit you at the size you're at now, and that you actually like," Matz says. "Instead of letting the scale determine whether it's going to be a good day or not, put your scale away for now."

马茨说:“一个例子就是看看你衣橱里的衣服，确保你有适合你现在尺寸的衣服，而且你真的喜欢。”“与其让体重秤来决定今天会不会是个好日子，不如先把体重秤放在一边。”

Practice self-compassion, Matz suggests. "How you talk to yourself matters," she says. "People often have a monologue inside their mind full of negative body thoughts. Instead, think about how you would talk to a friend or a child."

马茨建议，练习自我怜悯。“你如何对自己说话很重要，”她说。“人们的头脑中经常会有一段充满负面的身体想法的独白。相反，想想你会如何与朋友或孩子交谈。”

Find a body-positive community on Facebook, Instagram and in podcasts, and do things that make you feel good, she says. "Maybe you notice that you enjoy a walk through a nature preserve or maybe it's the feel of a hot shower on your body."

她说，在Facebook，Instagram和播客上找到一个身体积极的社区，做一些让你感觉良好的事情。“也许你会注意到，你喜欢在自然保护区散步，也可能是你身上洗了个热水澡的感觉。”

Finally, even if you don't experience weight stigma in daily life, ask yourself: Am I helping to perpetuate it?

最后，即使你在日常生活中没有经历过肥胖的耻辱，问问自己:我会永远保持下去吗?