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  • We often hear that exercise can help with weight loss by speeding up or boosting our metabolism.


  • So is it true? Can we use exercise to control our metabolism?


  • [Body Stuff with Dr. Jen Gunter]


  • To answer that question, we have to first dig deeper into what metabolism is.


  • No surprise, metabolism is really complex, and scientists and researchers are still discovering many new things about it.


  • Very simply, metabolism is the set of chemical reactions in every cell of our body that harnesses energy to keep us alive.


  • So much of what happens in our bodies is metabolism,


  • making new cells is metabolism, growing hair is metabolism, and converting food into energy is metabolism.


  • The sum total energy of all the metabolic processes that occur throughout our body is measured in calories.


  • And surprisingly, exercise is usually a small percentage of our daily calorie burn.

    令人驚訝的是, 運動通常只是我們每天消耗掉卡路里的一小部分。

  • Unless you're a professional athlete, most of our calorie expenditure is accounted for by our basal metabolic rate.

    除非你是職業運動員, 否則我們大部分的卡路里消耗都是由我們的基礎代謝率決定的。

  • All the vital stuff we need to function, like having a heartbeat, growing hair, building cells and even blinking.

    所有我們身體運作所需的要事, 例如心跳、長毛髮、製造細胞甚至眨眼。

  • That stuff takes up a big chunk of our energy.


  • So can we hack this equation in some way?


  • Can we use exercise to speed up our metabolism so we burn more energy?


  • Can we burn even more calories?


  • Not just doing burpees, but while we're growing an eyelash, than before?

    不只是做波比跳, 當我們長眼睫毛的時候, 也能比以前消耗更多卡路里嗎?

  • The answer is no.


  • First of all, this is a misunderstanding of what fast versus slow metabolism really indicates.

    首先, 這是對新陳代謝快或慢真正含義的誤解。

  • There's no clear link between thinner people and fast metabolism, and the same goes for larger people and slow metabolism.


  • In fact, if you look at the absolute numbers, people with larger bodies have faster metabolisms, meaning they burn more calories because larger bodies have more cells,

    事實上,如果你只看數字,體型大的人新陳代謝比較快,意味著他們消耗更多卡路里, 因為大的體型有較多細胞,

  • which in turn are doing more to sustain the body.


  • Now, differences in metabolism between people with similar body sizes do exist, but the difference between fast metabolism and slow metabolism can be about 300 calories.

    體型類似的人的確有新陳代謝的差異, 但是新陳代謝快和慢的差異大約只是 300 卡路里。

  • That's like two apples and a banana.


  • How fast our metabolism works is mostly genetic and related to body size, but there's also age.

    我們新陳代謝的速度主要決定於基因, 也和體型有關,年齡也有影響。

  • Our metabolic rate changes a few times over our lifespan.


  • We start with the metabolic rate of an infant.


  • Then there is a switch when we are toddlers, and then it's pretty stable during adulthood to age 60, when it changes again.

    然後轉變到兒童時期,然後成年一直到 60 歲都相當穩定,然後再次改變。

  • Researchers evaluated the Hadza, a group of people in Tanzania who live a traditional hunter gatherer lifestyle.

    研究人員評估了坦尚尼亞的哈札人, 他們仍過著捕獵採集的原始生活。

  • And yet, when you control for body size and age, they burn a similar amount of calories a day as an average American adult.


  • It seems that calories out is a pretty fixed number, and it appears that our bodies have limits.

    似乎卡路里的消耗 是一個相當固定的數字, 而且我們的身體也有極限。

  • If we exercise harder, at first we may expend more energy, but over time, our metabolism will find ways to conserve.

    如果我們更賣力運動, 一開始可能會消耗掉更多能量, 但是過了一段時間, 們的新陳代謝會找到辦法保存能量。

  • Here's what I'm getting at.


  • The point of our metabolic system is to manage energy, not to manage weight.


  • So if you read an article or hear a so-called expert inviting you to boost your metabolism,

    所以,如果你讀到一篇文章, 或聽到所謂的專家邀請你去促進新陳代謝,

  • remember that's just marketing speak rooted in a weight loss culture, and it just isn't true.


We often hear that exercise can help with weight loss by speeding up or boosting our metabolism.


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