Three and a half years ago, I made one of the best decisions of my life. As my New Year's resolution, I gave up dieting, stopped worrying about my weight, and learned to eat mindfully. Now I eat whenever I'm hungry, and I've lost 10 pounds.
3 tahun lepas, Saya buat keputusan yang terbaik dalam hidup saya. Sebagai resolusi tahun baru, Saya berhenti berdiet, berhenti risau tentang berat badan, dan belajar untuk makan dengan lebih berhati-hati. Sekarang, saya hanya makan apabila lapar, dan saya telah turun 5kg.
This was me at age 13, when I started my first diet. I look at that picture now, and I think, you did not need a diet, you needed a fashion consult. (Laughter) But I thought I needed to lose weight, and when I gained it back, of course I blamed myself. And for the next three decades, I was on and off various diets. No matter what I tried, the weight I'd lost always came back. I'm sure many of you know the feeling.
Ini saya, masa berumur 13 tahun, apabila saya diet buat kali pertama. Ketika tengok gambar itu, saya fikir, "Kamu tak perlukan diet, kamu perlukan perunding fesyen." (Gelak ketawa) Tapi saya rasa, saya perlu turunkan berat badan, apabila berat badan naik balik, sudah tentu saya salahkan diri sendiri. Dan sepanjang tiga dekad yang berikutnya, saya cuba pelbagai jenis diet. Tak kira apa yang saya cuba, berat yang saya hilang pasti naik balik. Saya pasti ramai yang tahu bagaimana perasaannya.
As a neuroscientist, I wondered, why is this so hard? Obviously, how much you weigh depends on how much you eat and how much energy you burn. What most people don't realize is that hunger and energy use are controlled by the brain, mostly without your awareness. Your brain does a lot of its work behind the scenes, and that is a good thing, because your conscious mind -- how do we put this politely? -- it's easily distracted. It's good that you don't have to remember to breathe when you get caught up in a movie. You don't forget how to walk because you're thinking about what to have for dinner.
Sebagai neurosaintis, Saya tertanya-tanya, kenapa susah sangat? Tentu sekali, berat bergantung pada amoun yang dimakan dan tenaga yang dibakar. Apa yang ramai orang tidak sedar, perasaan lapar dan penggunaan tenaga dikawal oleh otak, tanpa disedari. Otak banyak melakukan kerja di belakang tabir, dan itu suatu yang baik, kerana minda sedar mudah terganggu. Nasib baik kita tidak perlu diingatkan untuk bernafas apabila terlalu asyik menonton filem, tidak lupa cara untuk berjalan kerana memikirkan tentang makan malam. Otak mempunyai deria tersendiri
Your brain also has its own sense of what you should weigh, no matter what you consciously believe. This is called your set point, but that's a misleading term, because it's actually a range of about 10 or 15 pounds. You can use lifestyle choices to move your weight up and down within that range, but it's much, much harder to stay outside of it. The hypothalamus, the part of the brain that regulates body weight, there are more than a dozen chemical signals in the brain that tell your body to gain weight, more than another dozen that tell your body to lose it, and the system works like a thermostat, responding to signals from the body by adjusting hunger, activity and metabolism, to keep your weight stable as conditions change. That's what a thermostat does, right? It keeps the temperature in your house the same as the weather changes outside. Now you can try to change the temperature in your house by opening a window in the winter, but that's not going to change the setting on the thermostat, which will respond by kicking on the furnace to warm the place back up. Your brain works exactly the same way, responding to weight loss by using powerful tools to push your body back to what it considers normal. If you lose a lot of weight, your brain reacts as if you were starving, and whether you started out fat or thin, your brain's response is exactly the same. We would love to think that your brain could tell whether you need to lose weight or not, but it can't. If you do lose a lot of weight, you become hungry, and your muscles burn less energy. Dr. Rudy Leibel of Columbia University has found that people who have lost 10 percent of their body weight burn 250 to 400 calories less because their metabolism is suppressed. That's a lot of food. This means that a successful dieter must eat this much less forever than someone of the same weight who has always been thin.
terhadap berat badan seseorang tanpa mengira kepercayaan seseorang itu dalam keadaan sedar. Ini dipanggil "titik set", satu istilah yang mengelirukan, kerana ia sebenarnya julat dalam lingkungan 5-7kg. Anda boleh mengubah gaya hidup bagi menaik turun berat badan dalam lingkungan julat itu, tetapi jauh lebih sukar untuk berada di luar julat tersebut. Hipotalamus, bahagian otak yang mengawal berat badan, terdapat banyak isyarat kimia dalam otak yang menyuruh badan untuk menambah berat, dan banyak juga yang menyuruh badan untuk menurunkan berat, dan sistem ini bertindak seperti termostat, bertindak balas kepada isyarat dari badan dengan menyelaraskan rasa lapar, aktiviti dan metabolisme, bagi menstabilkan berat badan apabila kondisi berubah. Itu yang termostat buat, bukan? mengekalkan suhu di dalam rumah apabila cuaca di luar berubah. Suhu dalam rumah boleh diubah dengan membuka tingkap pada musim sejuk, tapi itu tidak akan mengubah seting termostat yang bertindak balas dengan mengaktifkan relau bagi memanaskan balik tempat. Otak bertindak dengan cara yang sama, bertindak balas kepada penurunan berat bagi mengembalikan badan kepada apa yang dianggapnya sebagai normal. Jika banyak berat badan hilang, otak bertindak seolah-olah anda kelaparan, tidak kira pada mulanya, anda kurus atau gemuk, tindak balas otak tetap sama. Alangkah indah sekiranya otak boleh beritahu jika kita perlu turunkan berat, tetapi tidak mungkin. Jika banyak berat badan hilang, anda jadi lapar, dan otot kurang membakar tenaga. Dr. Rudy Leibel dari Universiti Columbia mendapati bahawa orang yang hilang 10% daripada berat badan mereka membakar kurang 250 ke 400 kalori kerana metabolisme mereka disekat. Amaun itu agak banyak. Maknanya, untuk seseorang berjaya dalam diet dia mesti kurangkan makan sebanyak itu buat selama-lamanya berbanding seseorang yang sama berat tetapi sudah sentiasa kurus. Dari perspektif evolusi,
From an evolutionary perspective, your body's resistance to weight loss makes sense. When food was scarce, our ancestors' survival depended on conserving energy, and regaining the weight when food was available would have protected them against the next shortage. Over the course of human history, starvation has been a much bigger problem than overeating. This may explain a very sad fact: Set points can go up, but they rarely go down. Now, if your mother ever mentioned that life is not fair, this is the kind of thing she was talking about. (Laughter) Successful dieting doesn't lower your set point. Even after you've kept the weight off for as long as seven years, your brain keeps trying to make you gain it back. If that weight loss had been due to a long famine, that would be a sensible response. In our modern world of drive-thru burgers, it's not working out so well for many of us. That difference between our ancestral past and our abundant present is the reason that Dr. Yoni Freedhoff of the University of Ottawa would like to take some of his patients back to a time when food was less available, and it's also the reason that changing the food environment is really going to be the most effective solution to obesity.
tentangan badan terhadap penurunan berat masuk akal. Apabila makanan terhad, hidup nenek moyang kita bergantung pada penjimatan tenaga. Kenaikan semula berat apabila makanan kembali ada dapat melindungi mereka terhadap kekurangan berikutnya. Sepanjang sejarah manusia, kebuluran sentiasa menjadi masalah yang lebih besar daripada makan berlebihan. Satu fakta yang menyedihkan: Titil set boleh naik, tapi jarang turun. Jika ibu anda pernah sebut yang hidup ini tidak adil, inilah maksud dia. (Gelak ketawa) Diet yang berjaya tidak menurunkan titik set. Walaupun berat badan kekal selama 7 tahun, otak sentiasa cuba menaikkan kembali berat. Terutamanya jika penurunan itu disebabkan kebuluran yang panjang. Tapi dalam dunia moden yang ada burger, kita jarang ada masalah itu. Perbezaan antara zaman nenek moyang dengan zaman sekarang merupakan sebab kenapa Dr Yoni Freedhoff dari Universiti Ottawa mahu membawa pesakit beliau kembali pada zaman di mana makanan adalah terhad, dan ia juga sebab kenapa mengubah persekitaran pemakanan merupakan penyelesaian terbaik kepada obesiti.
Sadly, a temporary weight gain can become permanent. If you stay at a high weight for too long, probably a matter of years for most of us, your brain may decide that that's the new normal.
Malangnya, kenaikan berat badan sementara boleh menjadi kekal. Jika terlalu lama berada pada berat yang tinggi, mungkin buat beberapa tahun, otak mungkin tentukan yang itu adalah normal yang baru.
Psychologists classify eaters into two groups, those who rely on their hunger and those who try to control their eating through willpower, like most dieters. Let's call them intuitive eaters and controlled eaters. The interesting thing is that intuitive eaters are less likely to be overweight, and they spend less time thinking about food. Controlled eaters are more vulnerable to overeating in response to advertising, super-sizing, and the all-you-can-eat buffet. And a small indulgence, like eating one scoop of ice cream, is more likely to lead to a food binge in controlled eaters. Children are especially vulnerable to this cycle of dieting and then binging. Several long-term studies have shown that girls who diet in their early teenage years are three times more likely to become overweight five years later, even if they started at a normal weight, and all of these studies found that the same factors that predicted weight gain also predicted the development of eating disorders. The other factor, by the way, those of you who are parents, was being teased by family members about their weight. So don't do that. (Laughter)
Ahli psikologi mengelaskan pemakan kepada 2 kumpulan, mereka yang makan apabila lapar dan mereka yang cuba mengawal pemakanan mereka melalui keazaman, seperti berdiet. Kita panggil mereka "pemakan intuitif" dan "pemakan berkawal". Yang menariknya, pemakan intuitif kurang cenderung untuk mengalami berat badan berlebihan, dan mereka kurang berfikir tentang makanan. Pemakan berkawal lebih cenderung untuk makan berlebihan apabila dijaja dengan pengiklanan, pilihan saiz besar di restoran makanan segera dan bufet. Keinginan kecil, seperti satu skup ais krim, mungkin membawa kepada nafsu makan yang tinggi bagi pemakan berkawal. Kanak-kanak terutamanya lebih terdedah kepada kitaran diet lalu mendorong mereka makan mengikut nafsu. Beberapa kajian jangka panjang menunjukkan remaja yang berdiet pada umur awal belasan tahun 3 kali lebih cenderung untuk menjadi gemuk 5 tahun kemudiannya, walaupun pada mulanya berat badan mereka normal, dan semua kajian ini mendapati bahawa faktor sama yang meramal pertambahan berat badan juga meramal perkembangan kecelaruan makan. Faktor yang satu lagi, ibu bapa di luar sana, diusik oleh ahli keluarga disebabkan berat badan. Jangan buat macam tu. (Gelak ketawa)
I left almost all my graphs at home, but I couldn't resist throwing in just this one, because I'm a geek, and that's how I roll. (Laughter) This is a study that looked at the risk of death over a 14-year period based on four healthy habits: eating enough fruits and vegetables, exercise three times a week, not smoking, and drinking in moderation. Let's start by looking at the normal weight people in the study. The height of the bars is the risk of death, and those zero, one, two, three, four numbers on the horizontal axis are the number of those healthy habits that a given person had. And as you'd expect, the healthier the lifestyle, the less likely people were to die during the study. Now let's look at what happens in overweight people. The ones that had no healthy habits had a higher risk of death. Adding just one healthy habit pulls overweight people back into the normal range. For obese people with no healthy habits, the risk is very high, seven times higher than the healthiest groups in the study. But a healthy lifestyle helps obese people too. In fact, if you look only at the group with all four healthy habits, you can see that weight makes very little difference. You can take control of your health by taking control of your lifestyle, even If you can't lose weight and keep it off.
Saya tinggalkan hampir semua graf saya di rumah, tapi saya kena sampaikan yang ini. Saya seorang "geek". (Gelak ketawa) Kajian ini melihat kepada risiko kematian sepanjang tempoh 14 tahun berdasarkan 4 tabiat sihat: makan buah dan sayur yang mencukupi, bersenam 3 kali seminggu, tidak merokok, dan minum alkohol secara sederhana. Kita mula dengan subjek kajian yang mempunyai berat normal. Tinggi bar mewakili risiko kematian, dan nombor 0, 1, 2, 3, 4 pada paksi mengufuk mewakili bilangan tabiat sihat yang seseorang itu amalkan. Seperti yang dijangka, lebih sihat gaya hidup, lebih kecil kemungkinan subjek meninggal dunia semasa kajian. Sekarang kita lihat pada subjek berat badan berlebihan. Mereka yang tidak mengamalkan tabiat sihat berisiko kematian lebih tinggi. Menambah hanya 1 tabiat sihat, menarik golongan lebihan berat badan ke dalam julat normal. Bagi orang obes tanpa tabiat sihat, risiko mereka sangat tinggi, 7 kali lebih tinggi daripada kumpulan paling sihat dalam kajian ini. Tetapi gaya hidup sihat juga membantu golongan obes. Malah, jika anda lihat pada kumpulan yang mengamalkan kesemua tabiat sihat, berat badan tidak memberi perbezaan yang besar. Anda boleh kawal kesihatan dengan mengawal gaya hidup, biarpun gagal menurunkan dan mengekalkan berat badan.
Diets don't have very much reliability. Five years after a diet, most people have regained the weight. Forty percent of them have gained even more. If you think about this, the typical outcome of dieting is that you're more likely to gain weight in the long run than to lose it.
Diet tidak boleh dipercayai sepenuhnya. 5 tahun selepas berdiet, berat badan kebanyakan orang naik kembali. 40% daripada mereka naik jauh lebih banyak. Jika difikirkan, kesan tipikal berdiet ialah kecenderungan untuk naik berat dalam jangka masa panjang daripada hilang berat badan.
If I've convinced you that dieting might be a problem, the next question is, what do you do about it? And my answer, in a word, is mindfulness. I'm not saying you need to learn to meditate or take up yoga. I'm talking about mindful eating: learning to understand your body's signals so that you eat when you're hungry and stop when you're full, because a lot of weight gain boils down to eating when you're not hungry. How do you do it? Give yourself permission to eat as much as you want, and then work on figuring out what makes your body feel good. Sit down to regular meals without distractions. Think about how your body feels when you start to eat and when you stop, and let your hunger decide when you should be done. It took about a year for me to learn this, but it's really been worth it. I am so much more relaxed around food than I have ever been in my life. I often don't think about it. I forget we have chocolate in the house. It's like aliens have taken over my brain. It's just completely different. I should say that this approach to eating probably won't make you lose weight unless you often eat when you're not hungry, but doctors don't know of any approach that makes significant weight loss in a lot of people, and that is why a lot of people are now focusing on preventing weight gain instead of promoting weight loss. Let's face it: If diets worked, we'd all be thin already. (Laughter) Why do we keep doing the same thing and expecting different results? Diets may seem harmless, but they actually do a lot of collateral damage. At worst, they ruin lives: Weight obsession leads to eating disorders, especially in young kids. In the U.S., we have 80 percent of 10-year-old girls say they've been on a diet. Our daughters have learned to measure their worth by the wrong scale. Even at its best, dieting is a waste of time and energy. It takes willpower which you could be using to help your kids with their homework or to finish that important work project, and because willpower is limited, any strategy that relies on its consistent application is pretty much guaranteed to eventually fail you when your attention moves on to something else.
Jika saya sudah yakinkan anda bahawa berdiet mungkin merupakan satu masalah, Soalan seterusnya ialah, apa yang anda lakukan? Jawapan saya ialah: kesedaran. Saya tak suruh anda belajar bertafakur ataupun yoga. Saya bercakap mengenai kesedaran tentang pemakanan: belajar memahami isyarat badan supaya anda makan apabila lapar dan berhenti apabila kenyang, kerana kenaikan berat berpokok pada isu makan apabila tidak lapar Bagaimana harus anda lakukan? Izinkan diri anda makan sebanyak mana anda mahu dan cuba fikir apa yang buatkan badan rasa bagus. Makan tanpa gangguan. Fikirkan bagaimana badan anda rasa apabila anda mula makan dan berhenti, biarkan perasaan lapar yang tentukan bila anda harus berhenti. Ambil masa setahun untuk saya belajar perkara ini, tapi ia benar-benar berbaloi. Saya berasa lebih tenang apabila dikelilingi makanan berbanding sebelum ini. Saya tidak selalu memikirkannya. Saya lupa yang kami ada coklat di rumah. Rasa macam makhluk asing ambil alih otak saya. Memang lain. Saya harus katakan, pendekatan ini mungkin tidak buatkan anda hilang berat kecuali anda selalu makan apabila tak lapar, tetapi para doktor tidak tahu mana-mana pendekatan yang memberi penurunan berat yang ketara, inilah sebabnya, ramai orang mula fokus pada mencegah pertambahan berat bukannya menurunkan berat. Sedarlah: Jika berdiet berkesan, kita semua sudah kurus. (Gelak ketawa) Kenapa kita masih buat benda sama dan harapkan kesan yang berlainan? Mungkin berdiet nampaknya tidak bahaya, tapi sebenarnya memberi banyak kesan sampingan. Paling teruk, ia merosakkan kehidupan: Obsesi berat mendorong kepada kecelaruan makan, terutamanya dalam kalangan kanak-kanak muda. Di Amerika, 80% budak perempuan berumur 10 tahun mengatakan mereka pernah berdiet. Mereka belajar menilai diri pada skala yang salah. Walaupun dilakukan dengan terbaik, berdiet membazirkan masa dan tenaga. Ia memerlukan keazaman yang mungkin boleh digunakan untuk membantu anak-anak dengan kerja sekolah atau menyiapkan kerja projek yang penting, dan disebabkan semangat azam itu terhad, sebarang strategi yang bergantung pada pengenaan konsisten selalunya bakal menggagalkan anda apabila tumpuan anda beralih ke sesuatu yang lain. Saya akhiri dengan satu pandangan.
Let me leave you with one last thought. What if we told all those dieting girls that it's okay to eat when they're hungry? What if we taught them to work with their appetite instead of fearing it? I think most of them would be happier and healthier, and as adults, many of them would probably be thinner. I wish someone had told me that back when I was 13.
Bagaimana jika kita beritahu semua gadis yang berdiet, tak salah jika mereka makan apabila lapar? Bagaimana jika kita ajar mereka mengawal nafsu makan dan bukannya takut kepada nafsu itu? Saya rasa mereka akan lebih bahagia dan sihat, dan apabila dewasa, mungkin akan menjadi lebih kurus. Kalaulah ada orang beritahu saya perkara itu masa saya 13 tahun. Terima kasih.
Thanks.
(Tepukan)
(Applause)