Name: 這是燃燒身體脂肪的第一快方法（基於科學依據） (THIS Is #1 FASTEST Way To BURN Body Fat (Based on Science))
Uploaded: 2025-11-03T03:06:08.000Z
Duration: 13 min 49 s

I want to have low body fat, where does one begin?

又想降低體脂肪，該從哪裡開始呢？

What happened with me and what I always advise people to do is start just by looking at globally from 30,000 foot view.

我的做法，以及我一直建議大家做的，是先從宏觀視角來看。

What do you know you're doing like, not well right now?

你現在知道自己有哪些地方做得不好嗎？

Do you end every night with a pint of ice cream?

你是不是每晚都用一品脫的冰淇淋結束一天？

You know that you're doing some things wrong.

你知道自己有些地方做得不對。

So you make one pass at the obvious stuff and you just do it for a couple weeks and you see how you progress.

所以你先針對明顯的問題做調整，然後持續幾週看看進展。

And what will normally happen is usually those are the most offending, the biggest offenders when it comes to nutrition, that you will notice some quick weight loss when you stop it.

通常會發生的情況是，那些最不當、最嚴重的問題，也就是在營養方面，當你停止它們時，你會注意到體重快速下降。

What do you think are some of the offenders that we don't realize are offenders?

你覺得有哪些是我們沒意識到的不當之處呢？

I've had so many in my life, even like ketchup.

我人生中遇過好多，像是番茄醬。

沒錯，我的意思是，白米飯其實。

There's a place for carbohydrates in people's diets, I believe.

我相信碳水化合物在大家的飲食中是有其地位的。

But you have to have a healthy respect for them because they're the most likely to be overeating.

但你必須對它們有應有的尊重，因為它們最容易造成過量飲食。

The desire to eat five steaks is not there for most of us.

大部分人並沒有想吃五塊牛排的慾望。

But you could pound a whole plate full of rice and then some, or pasta and then some because they're.

但你卻可以一口氣吃下一整盤飯，或是一整盤義大利麵，因為它們。

They are much more chemically pleasing to the body.

它們對身體來說，在化學上更令人愉悅。

So I think people need to be cautious of overconsumption of carbohydrates.

所以我認為大家需要對碳水化合物的過量攝取保持謹慎。

And they're not aware of portion sizes really impacting them because they'll say, no, I had rice and pasta.

而且他們沒有意識到份量大小對他們的影響，因為他們會說，不，我吃了米飯和義大利麵。

And I would say, I have rice and pasta too, every day.

我會說，我每天也吃米飯和義大利麵。

But I probably don't eat as much as that person does.

但我吃的份量可能沒有那個人多。

So portion sizes, when it comes to that is one of the areas people do not have a good awareness about the kind of hidden offenders.

所以份量大小，在這方面是人們沒有充分意識到的隱藏問題之一。

I mean, there's sugar in a lot of things that is used just to make these things more appealing, especially like yogurts.

我的意思是，很多東西裡都有糖，只是為了讓這些東西更吸引人，尤其是像優格。

People will have fruit on the bottom yogurt, but it's loaded with sugar.

人們會吃底部有水果的優格，但裡面糖分超標。

或者我第一次的經驗是燕麥片。

I was reading the bodybuilding magazines in my teens that every bodybuilder ate oatmeal in the morning.

我青少年時期在看健美雜誌，上面說每個健美運動員早上都會吃燕麥片。

So of course I was buying Quaker Oats, but

所以當然我就買了桂格燕麥片，但是

I was buying those little packets and they have brown sugar in the bottom, and

我買的是那種小包裝，底部有紅糖，

They were not the equivalent of Quaker Oats from a canister.

這跟罐裝的桂格燕麥片完全不一樣。

And so here I'm thinking I'm doing something right, but

所以我就想說我這樣做是對的，但

I'm not because there was more sugar in that than there was in a bag or in a bowl of Trix cereal.

我錯了，因為那裡面的糖比一袋或一碗 Trix 麥片還多。

There are 9 calories per gram of fat versus 4 calories per gram of protein or carbohydrate.

每克脂肪有 9 卡路里，而每克蛋白質或碳水化合物只有 4 卡路里。

So when you have fats on your plate in any way, shape or form, calorically, that dish is going to increase pretty quickly.

所以當你的餐盤上有任何形式的脂肪時，從熱量上來說，這道菜的熱量會快速增加。

So you have to be mindful of them if you want to lose weight and achieve a hypochloric state.

所以如果你想減重並達到熱量赤字狀態，就必須注意它們。

To get there, you're going to have to take in fewer calories than you're burning.

為了達到這個目標，你需要攝取的熱量要少於你燃燒的熱量。

這就是為什麼我會看脂肪含量。

It's just one of those things that our bodies do not need and tends to be too inviting to the point where people have a hard time stopping eating sugar.

它只是我們身體不需要的東西之一，而且往往太誘人，導致人們很難停止吃糖。

So I think that's one of the fastest ways to get yourself on track is to try to minimize the sugar content in the food.

所以我認為，盡量減少食物中的糖含量，是讓你步上正軌最快的方法之一。

And then I look for protein because I think that protein has a lot of benefits in terms of improving that ratio of fat to lean muscle and also for its ability to satiate you.

然後我會看蛋白質，因為我認為蛋白質在改善脂肪與瘦肉比例方面有很多好處，而且也能讓你更有飽足感。

So if you're eating a higher protein food, you're likely going to find yourself feeling satisfied and full faster than if it's just a carbohydrate based meal.

所以，如果你吃的是高蛋白質的食物，你可能會比只吃碳水化合物為主的餐點，更快感到滿足和飽足。

So those are the three things that I look at every time I turn a label around.

所以這是我每次看食品標示時，會注意的三樣東西。

那你的飲食內容大概是怎麼樣呢？

I eat breakfast in the morning and I have usually again, I'll give you typical meals.

我早上會吃早餐，然後我通常又會，我會給你一些典型的餐點。

I even put some pumpkin in the oatmeal itself, some canned pumpkin just for some additional vitamins and minerals, protein shake and maybe some egg whites so I get good amounts of protein.

我甚至會在燕麥粥裡加一些南瓜，一些罐裝南瓜，來攝取額外的維生素和礦物質，還有蛋白質奶昔，以及一些蛋白，這樣我就能攝取足夠的蛋白質。

And for lunch I'll have a grilled chicken wrap, again, trying to prioritize protein at every single meal.

午餐我會吃烤雞肉捲，一樣，盡量在每一餐都優先攝取蛋白質。

And I'll try to have a Greek yogurt that has limited sugar in it.

然後我會試著吃一些糖分較低的希臘優格。

Then I'll have a protein shake, usually after work, only because I know that when I get done with work, usually at 6 o', clock, I come home, the kids are there, they want to play.

接著我會喝一杯蛋白質奶昔，通常是在下班後，因為我知道我下班後，通常是六點，我回到家，孩子們都在，他們想玩。

I wind up just having something to tide me over, realizing that my dinner is going to occur later at night after my workout.

我最後會吃點東西墊墊肚子，因為我知道我的晚餐會在運動後比較晚的時候吃。

What happens though is that workout occurs at around 10:30-11:00 clock at night.

不過，運動時間大約在晚上十點半到十一點。

For me, that's always again based around a protein first.

對我來說，這一樣是以蛋白質為基礎。

So usually chicken or steak or fish and then fibrous carbohydrates.

所以通常是雞肉、牛排或魚，然後是纖維質碳水化合物。

So it's going to be something like I like edamame.

It's has good protein in it and I'm not fearful of the soy protein that's there, especially in that limited amount broccoli.

它含有不錯的蛋白質，而且我不怕其中的豆蛋白，尤其是在有限的量裡，還有花椰菜。

And then I have my starchy carbohydrates, which my favorite of all time is sweet potatoes.

然後我會吃我的澱粉類碳水化合物，我最喜歡的是地瓜。

So I'll have sweet potatoes or pasta or both.

所以我會吃地瓜或義大利麵，或兩者都吃。

I'm still shocked that you were eating dinner at midnight.

我還是很驚訝你午夜才吃晚餐。

So I train around 10:30 or 11 until around quarter to 12 or so.

我大概是10點半或11點訓練，到差不多11點45分左右。

It's only optimal because it's when I can consistently do it.

那樣是最好的，因為那是我能持續做到的時間。

If I could change that, I would probably work out at 5pm, you know, but

如果我能改變，我可能會下午5點運動，你知道，但是

I always find that there's still work going on.

我總是發現那時候還有工作要做。

People still need me at that point in the day when.

I'm one of those people that act like a zombie for probably 15 minutes before I'm feeling ready to go.

我就是那種醒來後大概15分鐘都像個殭屍一樣，之後才會準備好出門。

I probably eat a bit too late, I train a bit too late, et cetera.

我大概是吃太晚、練太晚，諸如此類的。

And as I'm listening to you, I'm almost listening to myself.

聽你說，我感覺就像在聽我自己說一樣。

And I know the rebuttal is that, well, Stephen, if you went to bed earlier and you ate earlier, then you'd wake up and you'd be able to train in the morning.

我知道反駁的點是，史蒂芬，如果你早點睡、早點吃，你就能早上起床訓練了。

Do you feel energetic as soon as you wake up or do you feel no.

你一醒來就感覺精力充沛，還是感覺沒有。

I wake up late and if I wake up late, then I feel fine.

我晚起，如果我晚起，我就感覺很好。

But if you try and wake me up at 7 o', clock, the chances are that I went to bed maybe at midnight or 1am so there's not enough sleep taking place there.

但如果你試著在早上七點叫醒我，我可能是在午夜或凌晨一點睡的，所以睡眠時間不夠。

But having worn this whoop for a while, Hero sponsor, I'm an investor in the company ada Hashtag asa.

但戴了這個 Whoop 一陣子，Hero 贊助商，我是這家公司 ada Hashtag asa 的投資人。

One of the things I came to learn was that when I eat close to the time I go to sleep, my body isn't actually asleep because I could see my resting heart rate so high through the night.

我學到的一件事是，如果我睡前吃東西，我的身體其實並沒有在休息，因為我整晚的靜止心率都非常高。

So my body's actually just working on the food, so it's not restoring my body.

所以我的身體其實只是在消化食物，並沒有在修復身體。

So one of my goals for this year is to try and not eat after 9pm I think it's a good goal in terms of establishing a more regular sleep or time to go to bed.

所以我今年的目標之一就是盡量不在晚上九點後進食，我認為這是一個很好的目標，可以幫助建立更規律的睡眠時間。

Because the number one thing I think people need to understand is that when it comes to sleep, the routine of sleep is what's most important.

因為我認為大家最需要了解的一件事是，關於睡眠，睡眠的規律性才是最重要的。

I believe even in cases of lower sleep totals, there's actually 27% of people report sleeping less than six hours a night and 20% of people sleep four to five hours.

我相信即使是睡眠總時數較少的情況下，也有高達 27% 的人表示每晚睡眠不到六小時，還有 20% 的人睡四到五小時。

I actually fall into the category of sleeping probably five to six hours most nights because I get to bed late and I get up around 7 o' clock each morning.

我自己大概就是屬於每晚睡五到六小時的類型，因為我睡得晚，而且我每天早上七點左右起床。

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這是燃燒身體脂肪的第一快方法（基於科學依據） (THIS Is #1 FASTEST Way To BURN Body Fat (Based on Science))

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