Name: 我調查了 200 位體脂低於 12% 的人，他們每天都做什麼來保持苗條身材？ (I Surveyed 200 People Under 12% Body Fat, Here’s What They ALL DO Daily to Stay Lean)
Uploaded: 2025-03-14T14:04:03.000Z
Duration: 11 min 44 s

If you wanna look like someone that has a low level of body fat, you do what they do, right?

如果你想看起來像一個體脂含量低的人，你就得像他們那樣做，對嗎？

程度副詞

You immerse yourself in their lifestyle, just like if you wanna learn a language or just what you would want to emulate for your kids to learn, right?

你要沉浸在他們的生活方式中，就像你想學習一門語言，或者你想讓你的孩子學習什麼一樣，對嗎？

情態副詞

We learn by doing, and I've spent years, literally years, just asking people what they do to stay in shape or what they do to just naturally be thin, right?

我們在實踐中學習，我花了很多年，真的很多年，詢問人們如何保持身材或如何自然變瘦，對嗎？

Some people say, I've just always been this way, but when you start actually looking at their habits to really eat like a skinny person or eat like someone that's in shape or eat like someone that's low body fat, you start finding there's these common denominators.

有些人說，我一直都是這樣的，但當你開始真正觀察他們的習慣，是像瘦子那樣吃，還是像身材好的人那樣吃，還是像體脂低的人那樣吃，你就會發現有這些共同點。

And we're just gonna jump right into them.

This is years of me talking to people and finding things that aren't quite so extreme, but just make sense.

這是我多年來與人交談的結果，我發現有些事情並不那麼極端，但卻合情合理。

When you look at it, you say, you know what?

當你看到它時，你會說，你知道嗎？

Sally does kind of live like that and she's in shape.

莎莉確實是這樣生活的，而且她身材很好。

The first thing that I noticed that people do that are in shape or that are thin, they forget to eat.

我注意到，身材好或瘦的人做的第一件事就是忘記吃飯。

It's not even they're doing it on purpose.

If you follow them around, they forget to eat.

如果你一直跟著它們，它們就會忘記吃東西。

And I was sitting down with an Academy Award-winning producer friend of mine.

我和我的一位奧斯卡獲獎製片人朋友坐在一起。

And he was telling me about his wife that's always been thin.

He struggled with his weight and he's had a tremendous transformation.

他一直在與體重作鬥爭，現在他有了巨大的轉變。

He was telling me, you know, she just forgets to eat.

And more often than not, it's forgetting to eat breakfast.

而更多的時候，是忘了吃早餐。

Sometimes it's forgetting to eat dinner, you know?

有時會忘記吃晚飯，你知道嗎？

And the funny thing is, is metabolically, this is doing an amazing thing.

有趣的是，從新陳代謝的角度來看，這是件了不起的事。

I mean, you're keeping insulin levels low.

我的意思是，你要保持低胰島素水準。

Everything from a mechanistic standpoint is telling you, yes, you're going to oxidize more fat and you're putting yourself into this deficit, into this depleted state where mitochondrial changes occur.

從機械學的角度來看，一切都在告訴你，是的，你會氧化更多的脂肪，你會讓自己陷入這種赤字，陷入這種線粒體發生變化的枯竭狀態。

Which leads me to sort of the next thing that people do is they'll eat random amounts at somewhat random times.

這讓我想到人們會做的下一件事，那就是他們會在隨意的時間吃隨意的量。

Like I've been around a lot of in shape people before, and I'm not talking the fitness type people that are obsessive about things.

就像我以前接觸過很多身材好的人一樣，我說的不是那種對健身非常痴迷的人。

I'm talking about just naturally kind of walking around looking good, right?

我說的是自然而然地走來走去，看起來很美，對嗎？

These people will end up eating random amounts, sometimes large amounts, sometimes small amounts with no particular rhyme or reason.

這些人最終會隨意進食，有時大量進食，有時少量進食，沒有特別的韻律或理由。

Sometimes it's a big breakfast, sometimes a small breakfast, sometimes a small lunch, big lunch, and it's kind of random.

有時早餐吃得多，有時早餐吃得少，有時午餐吃得少，有時午餐吃得多，很隨意。

And this has a tremendous impact on ghrelin, on leptin, on adiponectin.

這對胃泌素、瘦素和脂肪連通素都有巨大影響。

It has all these different things that influence not only our behavior, but influence how our cell metabolism works.

它不僅影響我們的行為，還影響我們的細胞新陳代謝。

So of course there's epigenetics and there's polymorphisms and there's regular genetics that influence these things.

當然，表觀遺傳學、多態性和常規遺傳學都會對這些問題產生影響。

But also we have a lifetime of just eating habits and a relationship with food that we may or may not even know exists.

但是，我們也有一生的飲食習慣以及與食物的關係，我們可能知道也可能不知道這種關係的存在。

The third thing that I've noticed with people that are in shape or thin, just naturally, is they tend to prefer to operate on an empty stomach.

我注意到，身材好或天生瘦的人的第三點是，他們往往喜歡空腹操作。

They're usually the people that like to get up and train on an empty stomach, or they like to quote-unquote not do something on a full stomach, or they like to use their brain on an empty stomach, or they say they think clearer on an empty stomach.

他們通常是喜歡空腹起床訓練的人，或者說他們喜歡空腹不做事，或者說他們喜歡空腹用腦，或者說他們空腹時思維更清晰。

They're people that are just skewed towards operating that way.

Now, that doesn't mean that's the case with everybody, but then you look at other people that say, no, I need to have fuel in my system.

現在，這並不意味著每個人都是這樣，但你再看看其他人，他們會說，不，我需要在我的系統中添加燃料。

I need my M&Ms when I'm cramming for this exam.

我需要我的 M&Ms，當我為這次考試惡補的時候。

A lot of times those people look different.

很多時候，這些人看起來與眾不同。

Now, there's obviously going to be different theories here and different truths, right?

現在，這裡顯然會有不同的理論和不同的真相，對嗎？

There tend to be these people that prefer to operate on less, and they also tend, in my experience, to be leaner.

根據我的經驗，這些人往往喜歡少花錢多辦事，他們也往往比較精幹。

Side note, if you are one of those people or you're someone that's trying to emulate those people, I recommend sipping on electrolytes.

題外話，如果你是這樣的人，或者你想模仿這樣的人，我建議你多喝電解質。

It makes a huge difference in trying to just be on an empty stomach more often or try to just forget a meal or purposely forget a meal.

這與經常空腹、忘記吃飯或故意忘記吃飯的做法大不相同。

So I put a link down below for Element Electrolytes.

所以我在下面放了一個元素電解質的鏈接。

That's for a free sample variety pack with any purchase.

購買任何產品都可免費獲得各種樣品包。

So there's 1,000 milligrams of sodium, which has a huge impact on appetite, 200 milligrams potassium, and 60 milligrams magnesium.

是以，這裡有 1000 毫克鈉（對食慾影響很大）、200 毫克鉀和 60 毫克鎂。

So that link, drinklmnt.com slash Thomas, gets you a free sample variety pack with any purchase.

是以，通過 Drinklmnt.com slash Thomas 這個鏈接，購買任何產品都可獲得免費的各種樣品包。

我，說真的，我懇請你們試一試。

It makes the biggest difference when you're trying to just simply eat less.

當你只是想少吃點東西時，它能帶來最大的不同。

Simply eat less, nothing crazy, just eating less meals, eating less frequently, plain and simple.

簡單來說，就是少吃，不瘋狂，就是少吃多餐，簡單明瞭。

The fourth thing that I've noticed, and this might catch a little bit of slack, is they tend to not overdo fatty meals.

我注意到的第四點是，他們往往不會吃得太油膩。

Now, this is coming from someone that's been a ketogenic person for a very long time.

現在，這是從一個長期生酮的人嘴裡說出來的。

But the reality is, most people that I talk to, they don't opt for fat foods.

但實際情況是，與我交談過的大多數人都不會選擇脂肪含量高的食物。

Like, they don't opt for the fattier cuts.

比如，他們不會選擇更肥的肉類。

They tend to just eat that way a little more naturally.

這並不意味著我說要避免脂肪。

And again, you can hate me for this if you want.

再說一遍，如果你願意，可以是以而恨我。

The reality is, this is just what I've seen when I talk to people.

現實情況是，這只是我在與人交談時看到的情況。

Doesn't mean they're metabolically healthy.

這並不意味著他們的新陳代謝健康。

But generally speaking, they are the kinds of people that might do two eggs and some egg whites, and they might have it cooked dry instead of in oil, right?

但一般來說，他們這種人可能會做兩個雞蛋和一些蛋清，他們可能會讓雞蛋幹煮而不是油煮，對嗎？

They just, they're aware of a food that is heavy.

And that's kind of an interesting thing, as like a heavy food.

作為一種重口味食物，這也是一件有趣的事情。

They're aware of a heavy food, and they don't eat something that's heavy, which actually carries a lot of, no pun intended, weight.

他們意識到食物很重，就不會去吃那些很重的東西，而這些東西實際上是很重的，不是雙關語。

Number five is they tend to be the fidgety people, the people that move a lot, sometimes a little edgy.

第五，他們往往是焦躁不安的人，經常動來動去，有時還有點急躁。

Now, that doesn't mean it's always the case, but I definitely notice that.

現在，這並不意味著情況總是如此，但我肯定會注意到這一點。

And these are things that you could try to emulate, right?

這些都是你可以嘗試模仿的，對嗎？

How do I just artificially make myself a little more fidgety, or do the dishes more, or get up and move around?

我怎樣才能人為地讓自己變得更煩躁一點，或洗更多的碗，或站起來走動走動？

It's just kind of what I've noticed with them.

They're always up around the house, always busy.

他們總是圍著房子轉，總是忙個不停。

The next one is in this world, I feel like we have people that eat their feelings and people that starve their feelings.

下一個問題是，在這個世界上，我覺得有人吃掉了自己的感情，也有人餓死了自己的感情。

By and large, I've noticed that people that are thin tend to be the people that starve their feelings, meaning when they get stressed or anxious or mad, they tend to not eat, compared to people that maybe emotionally or stress eat.

大體上，我注意到，瘦的人往往是 "餓死 "自己感覺的人，也就是說，當他們感到壓力、焦慮或生氣時，他們往往不吃東西，而情緒化或壓力大的人可能會吃東西。

It doesn't mean that thin people don't do that too.

這並不意味著瘦人不會這樣做。

By all means, remember, there's a lot of ambiguity here.

無論如何，請記住，這裡有很多模糊之處。

These are just common denominators based on about a decade worth of surveying people, unbeknownst to me and them.

這些都是我和他們都不知道的，根據大約十年的調查得出的共同結論。

So it's funny because when they get stressed out, they might say, I just don't have an appetite.

有趣的是，當他們感到壓力過大時，他們可能會說，我就是沒胃口。

And from a cortisol perspective, this actually works in their favor because when cortisol is elevated, you don't typically want to add fuel in, okay?

從皮質醇的角度來看，這實際上對他們有利，因為當皮質醇升高時，你通常不想添加燃料，好嗎？

Insulin and cortisol, they are opposites in some ways, and we don't want to add a lot of calories to stress.

胰島素和皮質醇在某些方面是對立的，我們不想在壓力下增加大量熱量。

That's exactly how the corticoid receptors in our gut can actually lead to fat formation, especially visceral fat.

這正是我們腸道中的皮質激素受體實際上是如何導致脂肪形成的，尤其是內臟脂肪。

So we have to be really careful with that.

壓力大的時候，也許就不要吃東西了。

The seventh one is one that is gonna catch some flack for sure, and that's fine.

第七項肯定會受到一些人的責備，但這沒什麼。

And it's just the reality of the situation.

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我調查了 200 位體脂低於 12% 的人，他們每天都做什麼來保持苗條身材？ (I Surveyed 200 People Under 12% Body Fat, Here’s What They ALL DO Daily to Stay Lean)

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