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  • OK, so imagine one pound of your own fatty flesh.

    想像你身上的一磅肥肉。

  • So if you burn that amount of flesh, and that sounds kind of, you know, weird, but if you were to convert that into energy, you would get about 3500 Calories, which is quite a lot of energy.

    如果你燒掉那塊肉 ,這聽起來是有點怪,但假如你將這塊肉轉化成能量,你就會得到 3500 大卡,這是相當多的能量。

  • That is me talking with Dr. Carson Chow, an M.I.T. trained physicist and mathematician and he is explaining to me why we should care how much energy fat has.

    這是我和趙教授的談話,他是受過麻省理工學院專業訓練的物理學家和數學家,他向我解釋為什麼我們應該知道脂肪帶有多少能量。

  • In order for you to live and function, you need to burn energy to, like, keep your heart beating, all your organ going and also to move around.

    為了使你正常生活和身體運作,你需要燃燒能量來,像是維持心臟跳動,你的全身器官運作,和自己可以活動。

  • But energy doesn’t come for free.

    但能量不會憑空出現。

  • So if you aren't consuming enough calories you are going to burn that energy with your own fat.

    所以要是你沒有吃進足夠的卡路里

  • So a lot of diet books like to teach this rule, but the problem is its wrong. Here is why.

    你的身體就會用你身上的脂肪來燃燒能量。很多減肥書籍喜歡教我們這個

  • Let's say I eat 500 calories less a day. So after 1 week it would be 3,500 calories, and

    規則,但問題是這是錯的。原因如下

  • I would lose a pound, right? Because I'd have to burn it.

    假設我一天少吃五百卡路里。因此一週下來就是 3500 大卡,而

  • Yeah, and if I stayed on this diet for a year I'd burn through 52 pounds.

    我就會減少一磅,對吧?因為我需要燃燒熱量

  • It'd be great! If you keep taking this thing, well, after 2 years I'd lose 104, and after

    如果我維持這個方式一年,我將會燃燒掉 52 磅

  • 10 years I'd lose 500 pounds, you know?

    這真是太棒了!如果一直持續下去,那麼兩年後我會減掉 104 磅

  • So obviously, at some point this rule is going to break down.

    而十年後我會減少 500 磅。你知道了吧?很明顯地,某一天這個規則

  • It will actually break down before you get to a year. So to understand the real math behind losing weight, Dr. Chow wanted me to imagine a leaky

    會失效。實際上還不到一年這個規則就行不通了。

  • bucket.

    要了解減重背後的數學真相,趙教授要我們想像一個有漏洞

  • You have some water in the bucket and that's the amount of body fat or tissue in your body.

    的水桶

  • And the leak represents the rate at which you are burning energy.

    你的水桶裡有一些水,那些是你身體脂肪或組織的總量

  • In reality what you are doing is adding water at the top, that's like eating food. And when

    而那個漏洞代表你身體燃燒能量的速度

  • you are in steady state the amount of water you add at the top exactly balances the amount

    現實生活中你會做的是從水桶上方加水,就如同吃進食物。而當

  • of water you lose at the bottom.

    你處在穩定狀態時,你從上方添加的水量會洽好會與

  • If you are pouring in more water than it is leaking then you are going to gain weight.

    下方流失的水量達成平衡

  • Now if you think about the physics of a leaky bucket, the more water you pour into the bucket

    如果你倒進去的水比漏掉的水還多,那麼你就會增加重量

  • the faster it's gonna leak.

    如果你現在想想漏洞水桶的物理原理,你倒越多水進去水桶裡

  • So the leak rate scales with how big you are. And this is a well-known fact, that the larger

    水桶漏水的速度也越快

  • you are, the more energy you burn.

    所以漏水的速度與你的大小相稱。這個就是大家熟知的事實,你身形越大

  • You're going to burn more energy because it takes more energy just to move a larger mass.

    你燃燒的能量也越多

  • You have more tissue and just to keep that tissue going it takes more energy.

    你會燃燒更多的能量,因為單純移動一塊更大的質量就會消耗更多能量

  • Congratulations. You have a new steady state. But lets say you don't want to stay this large

    你有更大的身體組織了,光要使身體組織運作就會耗費更多能量

  • person that you've become. Well, the opposite is true, as well. You can pour in a lot less

    恭喜。你達到一個新的穩定狀態了。不過我們假設你並不想維持

  • water than you are leaking. But...

    這個龐大身形。嗯,反過來說也是對的。你倒進的水

  • As you start to lose weight you start to get smaller and you burn less energy and you start to metabolically adapt to your new diet.

    比漏掉的水還少。但是...

  • And so you are never going to lose weight at one constant rate. It is always going to

    當你體重開始減輕,你變小隻,並燃燒較少能量,然後你身體的新陳代謝會開始

  • curve from one steady state down to another. Which means...

    適應新的飲食方式

  • When you go on a diet, the 3500 calorie rule is the wrong rule.

    因此你永遠不會以不變的減重速度減重。你的體重將會

  • There is a new rule. Wait for it...

    從某個穩定狀態曲線型下降到另一個穩定狀態。這表示

  • The new rule is, for every ten calories you eat less, you lose a pound. But it will take

    當你節食時,那個 3500 大卡的減重規則是錯的。

  • you about 3 years or more to see that the full affect of your diet, which is still pretty

    這裡有一個新的規則。等一下喔...

  • good. All you have to do is eat a hundred calories less, you lose ten pounds. That's

    新的規則就是,你每少吃 10 卡路里,你就減去一磅。但是這會花上

  • like a can of Coke. So you should expect the diet to be extremely slow.

    你大約三年或更久的時間來看到完整的成效,這當然還是相當

  • Right, but nobody wants a slow diet. We all want to lose 20 pounds for this summer. What's

    棒的。你需要做的是少吃 100 卡路里,然後你就會減去 10 磅。100 卡路里差不多

  • wrong with just focusing on losing weight rapidly?

    是一罐可樂。所以你可以預期這個飲食方式很慢才能看到效果。

  • The problem is once you are at this new weight they have to be vigilant for the rest

    是的,但沒人想要一個很慢見效的飲食方式。我們都想在夏天前減去 20 磅啊。專注在

  • of their life. Because losing weight is slow, gaining weight is also slow.

    快速減重到底哪裡錯了?

  • But it slowly creeps up, and then two or three years later, bang, it hits them, and they're

    問題在於一旦你降到新的體重,身體會對接下來的存活

  • back up to where they were.

    產生警覺(所以又開始吃)。由於瘦得慢,所以胖得也慢。

  • So the mathematically approved rule for weight loss: for every 10 calories I don't eat a day I'll eventually lose one full pound.

    但體重慢慢地往上爬,兩三年後,碰!他們發現自己

  • Which means changing your steady state is a marathon and not a sprint.

    又回到當初的體重了

  • Hey guys, this is Todd. Thanks so much for watching! Uhh If you want to have life-changing

    所以經由數學證明的減重規則:我每天少吃 10 卡路里

  • epiphanies like this one delivered automatically every single week, make sure you subscribe.

    我最終會減掉完整的一磅。這意味著改變你的穩定狀態是一場馬拉松

  • Also, through Facebook, Twitter, and Google Plus, we ask you, "What would you advise people

    而非短跑衝刺

  • who are trying to take the slow path to losing weight?" And here's what some of you said.

    嘿大家好,我是 Todd。非常謝謝你們的收看!如果你想要每週自動收到改變人生、讓人產生頓悟

  • If you have any additional thoughts or comments, make sure you leave them in the comments section

    的影片,像是現在這個,那麼請記得訂閱此頻道喔

  • below. And make sure you join us next week when we're gonna talk about the differences

    還有,我們有在臉書、推特和 Google+ 上面問你們:「你們會提供什麼建議

  • between white bread and sugar. Or, are there actually any differences? We'll find out.

    給那些嘗試以緩慢途徑來減重的人?」這裡是你們某些人給的回應

  • See you next week!

    如果你有其他想法或意見,記得在影片下方評論處留言

OK, so imagine one pound of your own fatty flesh.

想像你身上的一磅肥肉。

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A2 初級 中文 美國腔 能量 燃燒 規則 體重 身體 穩定

減肥的致命關鍵:減重背後的超真實科學 (How To Lose Weight: The Real Math Behind Weight Loss [Epipheo.TV])

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