每天散步加上健康的飲食可以減肥

Walking is seriously underrated. As fitness expert Denise Austin told Prevention, "Walking is so simple that [nearly] everyone can do it. Plus it has tremendous benefits, from supporting a healthy immune system to boosting your metabolism to strengthening your joints, muscles, and bones — not to mention it's amazing for stress relief and enjoying a little 'me time.'" But one of walking's biggest (and often forgotten) benefits is weight loss. Here's what taking a walk every day really does for weight loss.

散步被嚴(yán)重低估了。正如健身專家Denise Austin所說，“步行非常簡單，幾乎每個人都能做到。此外，它還具有巨大的好處，從支持健康的免疫系統(tǒng)到促進(jìn)新陳代謝，再到加強(qiáng)關(guān)節(jié)、肌肉和骨骼——更不用說它對緩解壓力和享受一點“自我時間”的神奇作用了。”但步行最大的好處之一(常常被遺忘)好處是減肥。以下是每天散步對減肥的真正作用。

Ultimately, walking every day is one of the best ways to target belly fat. "As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much," Melina B. Jampolis, M.D., author of The Doctor on Demand Diet told Prevention. She explained, "That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat."

歸根結(jié)底，每天步行是針對腹部脂肪的最佳方式之一。“當(dāng)你繼續(xù)行走時，你可能會注意到你的褲子開始更加寬松，即使體重秤上的數(shù)字沒有太大變化，”Melina B. Jampolis醫(yī)學(xué)博士告訴《預(yù)防》。她解釋說：“這是因為經(jīng)常散步有助于改善身體對胰島素的反應(yīng)，胰島素有助于減少腹部脂肪。”

Walking every day along with a healthy diet can result in weight loss

每天散步加上健康的飲食可以減肥

However, don't expect to lose weight if you're only going for a casual stroll. "The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system," Denise Miklasz, an ACE-certified personal trainer at Northwestern Medicine Crystal Lake Health & Fitness Centre, told PopSugar. It's also a good idea to mix up the location of your walks. For example, if you live in a flat area, find some steps or hills to climb every now and then to ensure you're body doesn't get too used it.

然而，如果你只是隨意地散步，就別指望能減肥。“走路的強(qiáng)度對幫助身體燃燒更多卡路里、改善心肺系統(tǒng)起著關(guān)鍵作用，”美國西北醫(yī)學(xué)水晶湖健康健身中心(Northwestern Medicine Crystal Lake Health & Fitness Centre)經(jīng)過ace認(rèn)證的私人教練丹尼斯·米克拉斯(Denise Miklasz)告訴PopSugar。混淆你散步的地點也是一個好主意。例如，如果你住在平坦的地方，時不時地找一些臺階或山丘去爬，以確保你的身體不會太習(xí)慣于它。

Oh, and you still need to be aware of what you're eating. "In order to lose weight you need to create a calorie deficit," she said. Basically, to lose one pound a week, you'll need to either burn around 3,500 calories each week, or eat 3,500 fewer calories. Better still, though, is that you can do a bit of both to achieve that goal.

哦，你還需要知道你在吃什么。她說：“為了減肥，你需要減少卡路里。”?；旧?，要每周減掉一磅，你需要每周燃燒3500卡路里左右，或者少吃3500卡路里。不過，更好的選擇是，為了實現(xiàn)這個目標(biāo)，你可以同時做這兩件事。