如何避免在上班期间变胖?

In this morning's "Health Watch", gaining weight at work, according to a Careerbuilder.Com survey, more than half of …people they put on weight since they started their current jobs. For 20 percent of them, it's 10 pounds or more. So how can we avoid that? Neal Pire is a fitness consultant¹ and a fellow at the American College of Sports Medicine. Good morning Neal.

Good morning, Harry².

You are an exercise physiologist³ by training, right? (That's right.) So you can really tell us what we need to do here. Is, is this all about technology? Is there so much technology in our office that we don't, we don't even bother to walk across the room to talk to our colleagues? Is that why we are gaining weight at our, at our cubicles?

Well, there are probably multiple variables that is causing this whole phenomenon. Eh, inactivity, obviously is the reason why, (umm hmm) why are we inactive? Over the last ten to twenty years, the faster and the more technology moves, the less we do. (Right). Where you used to get up, write a message and go see your colleague all the way across the office. (Sure)Now you,you spend 30 seconds, you write an e-mail zip, it's gone. You are onto the next thing. (Right). Eh, so there are many reasons why we are less active even in the workplace. (umm hmm) Problem is we are in such, we live in such a all-or-none society (Yeah), that if people don't get 30 to 60 minutes of the formal exercise everyday, (Right) they give up. (Right.) So what's the use? (Right) Why should I?

OK. So what are things people can do before or after work? You know if they are trying to work as many hours as possible and also spend time with family and everything else, things they can do to help them at least get some exercise?

You know, if you commute⁵ uh, the New York City, take the bus or the subway, (Right.) get off the stop earlier before you, you are supposed to, wherever you are supposed to get off. (Right). Get off the stop earlier. That gives you a few extra blocks that you can walk. (Sure.) Eh, instead of, if you are up on the 15th floor, I am not gonna recommend you take the stairs for 15 flights. (Right.) But you can take the elevator to the 12 floor and walk up 3 flights.

You know what, I've seen people over the broadcast that who actually have been doing that way who,who use the stairs all the time, makes a huge, huge difference.

Absolutely. Absolutely. It's just a matter of getting your 2 minutes here and there. (Right). It's a, overall, it all adds up.

And what should you do at lunchtime? What about lunchtime?

Eh, be sensible. If you are moving less, you really require less energy. (Ya.) And you require less calories if you will. (Right.) So eat a little lighter⁶, eat a little bit less, drink, eh, non-caloric fluids like water or even diet soda⁷ if you are a soda drinker. (Ya.) And help that...let that help you fill up.

What about brown bagging, is brown bagging.

Brown bagging is a great way to know how much you are eating, know what you are eating. (Right.) You go to the deli order tuna because it's healthy. You don't know how much mayo is in there. If it was a tuna and oil..(Well, it's a sandwich, it's big) It's huge, you can feed a family of four (Right) with a typical New York City deli sandwich.

Ya, ya so if you are brown bagging, you also, you know what you've got, Right? And you have chances, or you pull, you have a much better ability to portion control.

Absolutely.

Right. Eh, what about trying to exercise at your desk? You are always seeing these things about, you know, finger exercises and things and that's not real.

Over the years, there have been a lot of workstation, eh, workout programs (Right) that you see in all the books and magazines. Eh, the bottom line is a lot of people are, are not comfortable exercising at their desks as their manager might be watching.

So, ah, , you're gonna, you're gonna tend to ah, lose out or miss out on any activity you could do at your desk.

So just play solitary⁸.

Absolutely.

All right, Neal, thanks so much.

Pleasure.

1.cubicle:n. small room, small partitioned space

2.mayo:n.AKA mayonnaise蛋黄酱

1 consultant   

n.顾问；会诊医师，专科医生

参考例句：

• He is a consultant on law affairs to the mayor.他是市长的一个法律顾问。
• Originally,Gar had agreed to come up as a consultant.原来，加尔只答应来充当我们的顾问。

2 harry   

vt.掠夺，蹂躏，使苦恼

参考例句：

• Today,people feel more hurried and harried.今天，人们感到更加忙碌和苦恼。
• Obama harried business by Healthcare Reform plan.奥巴马用医改掠夺了商界。

3 physiologist   

n.生理学家

参考例句：

• Russian physiologist who observed conditioned salivary responses in dogs (1849-1936). （1849-1936）苏联生理学家，在狗身上观察到唾液条件反射，曾获1904年诺贝尔生理学-医学奖。
• The physiologist recently studied indicated that evening exercises beneficially. 生理学家新近研究表明，傍晚锻炼最为有益。

4 cubicles   

n.小卧室，斗室( cubicle的名词复数 )

参考例句：

• Security guards, operating inside bullet-proof glass cubicles, and speaking through microphones, scrutinized every arrival and departure. 警卫们在装有防弹玻璃的小室里值勤，通过麦克风细致盘问每一个进出的人。 来自辞典例句
• I guess they thought me content to stay in cubicles. 我猜他们认为我愿意呆在小房间里。 来自互联网

5 commute   

vi.乘车上下班；vt.减(刑)；折合；n.上下班交通

参考例句：

• I spend much less time on my commute to work now.我现在工作的往返时间要节省好多。
• Most office workers commute from the suburbs.很多公司的职员都是从郊外来上班的。

6 lighter   

n.打火机，点火器；驳船；v.用驳船运送；light的比较级

参考例句：

• The portrait was touched up so as to make it lighter.这张画经过润色，色调明朗了一些。
• The lighter works off the car battery.引燃器利用汽车蓄电池打火。

7 soda   

n.苏打水；汽水

参考例句：

• She doesn't enjoy drinking chocolate soda.她不喜欢喝巧克力汽水。
• I will freshen your drink with more soda and ice cubes.我给你的饮料重加一些苏打水和冰块。

8 solitary   

adj.孤独的，独立的，荒凉的；n.隐士

参考例句：

• I am rather fond of a solitary stroll in the country.我颇喜欢在乡间独自徜徉。
• The castle rises in solitary splendour on the fringe of the desert.这座城堡巍然耸立在沙漠的边际，显得十分壮美。