Many people struggle with weight management due to their hectic1 schedules， leaving little room for healthy habits. You may find it challenging to make time for exercise or prepare nutritious meals， but with the right strategies， you can successfully manage your weight while juggling2 your busy life. This article provides practical tips and strategies for you to navigate day-to-day responsibilities without compromising your health.

许多人由于日程繁忙，几乎无暇养成健康的习惯，因此难于管理体重。你可能会觉得抽不出时间锻炼身体或准备营养膳食，但只要方法得当，就能在兼顾忙碌生活之余成功控制体重。本文介绍实用的技巧和方法，让你在做好日常工作的同时保持健康。

Understanding healthy weight management

了解健康体重管理

Healthy weight management is about balancing the number of calories you consume with those you expend3 through physical activity， thus your body remains within a healthy weight range. It’s an ongoing process that involves adopting healthy eating habits， engaging in regular physical activity， and making lifestyle changes that align with your personal goals.

健康体重管理是指平衡摄入的能量和通过运动所消耗的能量，从而使体重保持在健康范围内。这是一个持续的过程，需要养成健康的饮食习惯、定期运动，并根据个人的目标体重调整生活方式。

Importance of healthy weight

健康体重的重要性

Achieving and sustaining a healthy weight can boost your self-esteem， decrease feelings of depression and anxiety， and provide you with more energy to engage in day-to-day activities.

达到并保持健康体重可以提升自尊心，缓解抑郁和焦虑情绪，让你有更多精力从事日常活动。

Factors affecting weight management

体重管理的影响因素

Weight management is not solely determined by willpower; a myriad of factors can affect your overall success. Environmental elements like the availability of healthy foods， your daily routine， and even your sleep patterns play a significant role in your ability to manage your weight effectively. Consider the following points：

体重管理并不完全取决于意志力，能否完全成功与种种因素相关。环境因素如健康食物的可及性、日常作息规律甚至睡眠模式都对你有效控制体重的能力至关重要。请考虑以下几点：

· Your social circle and its influence on your habits

·社交圈及其对习惯的影响

· The role of stress and how it impacts your eating behaviors

·压力的作用及其对饮食行为的影响

· Your access to resources such as fitness programs or support groups

·有无健身课程或互助小组等资源

· The importance of understanding portion sizes and mindful eating

·要懂得分量控制和正念饮食

· Any medical conditions that may affect your metabolism

·可能影响新陈代谢的疾病

Thou can leverage this knowledge to navigate your weight management journey with greater awareness and determination.

你可以利用这方面的知识，更自觉、更坚定地走好体重管理之路。

Time-saving strategies for healthy eating

省时高效的健康饮食法

Meal planning and prep

规划和准备膳食

By dedicating a few hours each weekend to organize your meals， you can create a structured4 approach that takes the guesswork out of eating during the week. This could mean batch cooking wholesome recipes， prepping ingredients， or even portioning out5 snacks for easy access.

每个周末腾出几个小时来安排膳食，就能制定出一套有纲有目的吃法，让下一周不再盲目乱吃。