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  • We all want to lose fat and stay healthy.

    我們都想要健康地減肥。

  • But with all these diet pills and plans, what does science have to say about weight loss tips?

    但是有了這麼多減肥藥和減肥計劃,科學又是怎麼說這些減肥技巧呢?

  • Let's get the obvious out of the way first, exercise.

    我們先解決掉最平淡無奇的「運動」。

  • Not only does the physical active exercise burn calories immediately, scientist recently found that it continues to burn fat while you sleep.

    體能活動不但能立即消耗卡路里,科學家近期也發現,連在睡覺的時候也都會持續消耗脂肪。

  • During exercise your body uses up most of its available carbohydrates for energy and replaces them over the next 24 hours.

    運動過程中,身體會消耗大部份可利用的碳水化合物來當做能量,並在接下來的 24 小時取代它們。

  • In the meantime, it begins to break down your fat storage for basic functions such as walking, talking and even sleeping.

    同時,它會開始分解儲存的脂肪來進行像是走路、講話甚至是睡覺這些基本功能。

  • Don't skip meals. Especially breakfast.

    每一餐都不可以少吃,尤其是早餐。

  • We've explained in our last video the science behind appetite.

    我們在上一個影片中解釋過食慾背後的科學了。

  • When you starve yourself, your body and brain create intense urges to eat high-calorie foods as opposed to healthy options.

    當你餓肚子時,身體和腦袋會產生想要吃高熱量食物的衝動,這是和健康相違背的。

  • Breakfast specifically helps to keep blood sugar and hormone levels regular and gives your metabolism a boost to burn more calories through the day.

    特別是早餐可以幫助維持血糖及荷爾蒙在正常的濃度,並加速新陳代謝,讓身體在一天中燃燒更多的卡路里。

  • Adding more protein and low fat dairy to your diet helps as well.

    在你的飲食中加入更多的蛋白質和低脂乳製品也會有幫助。

  • Protein induces a large release of the chemical PYY, which goes to the brain and suppresses hunger signals.

    蛋白質會促進大量的化學物質酪酪肽的釋出,它會傳到大腦並抑制飢餓感。

  • Simply adding 10% more protein to your food can keep you full much longer.

    只要在飲食中增加 10% 蛋白質的攝取,就可以維持更久的飽足感。

  • Low fat dairy on the other hand contains calcium which binds to other fats you've eaten and creates a soup like substance which can't be absorbed.

    另一方面,低脂乳製品含有鈣,它會和其他被攝取的脂肪結合,產生像湯一樣,無法被人體吸收的物質。

  • Instead, your body excretes this soup and with it more of the fat you've consumed.

    所以你的身體會將這個類似湯的物質排出體外,讓你消耗更多的脂肪。

  • Speaking of soup, it's perhaps one of the best kept diet secrets.

    說到湯,它可以說是最被棒的減肥小秘密。

  • When you drink a glass of water with your meal, the fluid is easily absorbed before your food is digested which quickly brings down the stomach size making you feel hungry.

    當你在吃飯的時候喝下一杯水時,液體可以很容易地在被消化之前被身體吸收,這樣一來可以會快速地讓胃變小,使你感到飢餓。

  • Take that same meal and puree it in a blender and the fluids have a much harder time being absorbed quickly this means your stomach stays expanded, making you feel full for longer.

    將同一個餐點放進調理機裡攪拌時,液體很難被快速地吸收,也就是你的胃會保持膨脹,使你維持更久的飽足感。

  • Count your calories. Studies show that people who actively document their food intake by using a journal have drastic improvements over those who don't.

    計算你的卡路里,研究指出會積極記錄食物攝取的人,會比沒有記錄的人有更大的進步。

  • Furthermore, knowing a coffee has 10 calories but a cappuccino has 100, gives you the opportunity to structure your diet to eat more while taking less calories.

    再者,知道一杯咖啡有 10 卡路里但卡布奇諾有 100 卡, 可以讓你藉此機會來打造可以吃很多、但攝取更少的熱量的飲食計劃。

  • And while it may seem trivial, reducing your plate size can drastically change your food intake.

    還有看似微不足道的一個技巧:縮小盤子的尺寸可以大幅地改變食物攝取量。

  • Studies show that a simple change from 12 to 10 inches can reduce the amount of food you eat by up to 22%.

    研究指出:只要將盤子從 12 吋變成 10 吋,可以減少高達 22% 的食物攝取量。

  • Our bodies have a hard time turning down food in front of us even when we're full.

    即便我們吃飽了,身體還是難以抗拒眼前的食物。

  • So the less food on your plate the better.

    所以盤裡的食物越少越好。

  • Finally, sleep and stress play a large factor in how much we eat.

    最後,睡眠和壓力在我們食量中扮演重要的因素。

  • Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.

    失眠和壓力都會增加食慾,使減重更為困難。

  • Got a burning question you want answered?

    有迫不及待想要知道答案的問題嗎?

  • Ask it in the comments or on Facebook and Twitter.

    可以在下面的留言或是到臉書和推特發文。

  • And subscribe for more weekly science videos.

    並訂閱我們來得知更多每週的科普影片

We all want to lose fat and stay healthy.

我們都想要健康地減肥。

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B2 中高級 中文 減肥 攝取 脂肪 消耗 身體 食物

【健康減肥】符合科學的減肥秘訣,教你減肥的同時又能保持健康 (Scientific Weight Loss Tips)

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    SylviaQQ   發佈於 2017 年 09 月 01 日
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