關于運動和減肥的真相

關于運動和減肥的真相

When you want to lose weight, there are two things you do: eat less and exercise more.

當你想減肥時，通常會做兩件事：少吃、多運動。

Just cutting calories should cause you to drop pounds. But exercise alone is rarely enough for weight loss. Life isn't fair, after all.

減少卡路里的攝入可以讓你體重下降，但是僅僅靠鍛煉卻不足以減肥。畢竟，生活不是公平的。

If more serious exercise is your thing, 30 minutes of vigorous stationary bicycling burns 391 calories. But that gets wiped away with one slice of pepperoni pizza.

如果你做了更多嚴格的鍛煉，強有力地鍛煉30分鐘的固定自行車可以燃燒391卡路里，但這僅僅是少吃一片意大利辣香腸披薩就可以做到。

It seems like simple math: If exercising for x minutes burns y calories, then just exercise longer and burn more calories. But research shows it's not that easy.

這看起來是一個簡單的計算：如果鍛煉x分鐘燃燒y卡路里，那么鍛煉時間更長就會燃燒更多熱量。但是研究表明并沒有這么簡單。

All that exertion you put into a morning run doesn't work magic on its own. (Photo: lzf/Shutterstock)

Recently, New Scientist explained it with a story called, "Why doing more exercise won't help you burn more calories." Science writer Teal Burrell explored the idea of the so-called exercise paradox. People who dramatically increase their workout regimens often find that despite all the sweat and motion, they shed few pounds. Scientists have several theories why that might happen.

最近，新科學家用一個故事進行了解釋：“為什么更多的鍛煉不能幫助你燃燒更多的熱量?”大幅度增加鍛煉計劃的人通常會發(fā)現，盡管汗水和運動量都很大，但他們只減掉了很少的體重?？茖W作家蒂爾·伯勒爾探究了這一所謂的鍛煉悖論。科學家有很多理論來解釋為什么會這樣。

They eat more. You went for a grueling hike and are so proud of yourself, so you reward yourself later with a chocolate shake.

他們往往吃得更多。你去參加了一次艱苦的徒步旅行，并且為自己感到驕傲，所以你稍后會用巧克力奶昔來獎勵自己。

We tend to overestimate how many calories we burn when we exercise and often eat a lot to compensate. (Photo: Arturs Budkevics/Shutterstock)

They move less. You went on that grueling hike in the morning, so you sprawled on the couch the rest of the day. Another theory is that people make up for their workouts by spending the rest of the time being sedentary.

他們移動地更少。你早上進行了一次艱苦的徒步旅行，所以剩下的一天你都躺在沙發(fā)上。另一種理論是，人們把剩下的時間花在久坐上，以此來彌補他們的鍛煉。

The body adapts. The theory that seems to make the most sense is that when you exercise more, your body adjusts by spending less energy on internal functions, from the immune system to digestion.

身體適應。最合理的理論似乎是，當你鍛煉得越多，你的身體就會通過在從免疫系統(tǒng)到消化等內部功能上消耗更少的能量來進行調整。

Some nutritionists believe weight loss is about 80% diet and 20% exercise. (Photo: Billion Photos/Shutterstock)

Nutritionists will say that weight loss is about 80% diet and 20% exercise. So yes, watch the brownies and the snacks if you're trying to lose the love handles, but keep moving. It's an eat-move combination that does require smart eating and regular movement to be healthy. Sometimes being fit just doesn't seem fair. But it's worth it.

營養(yǎng)學家會說減肥是80%的飲食和20%的運動。所以，如果你想減掉腰間贅肉，那就看看布朗尼和零食吧，但要堅持運動。這是一種飲食與運動的結合，需要聰明的飲食和規(guī)律的運動才能保持健康。有時候保持健康似乎并不公平。但這是值得的。