Name: 【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)
Uploaded: 2023-06-03T21:01:20.000Z
Duration: 2 min 32 s
Description: 這幾天氣溫開始變涼了，冬天似乎要來囉！冬天總是特別容易讓人感到肚子餓，為了不要讓明年夏天過得太辛苦，快來一起學習健康的減肥秘訣吧。 1use up0:17 use up 的意思是消耗、耗盡，當用在人身上的時候，可以形容這個人筋疲力盡了。 He used up all his money on video games....

We all want to lose fat and stay healthy.

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

但有這麼多減肥藥和減肥計劃，科學對這些減肥秘訣又有什麼看法呢？

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

我們先來看最顯而易見的方法：運動。

Not only does the physical active exercise burn calories immediately, scientists 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，科學家近期發現，睡覺時它也會持續消耗脂肪。

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做為能量，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，它也會開始分解身體儲存的脂肪以進行像是走路、講話，甚至是睡覺這些身體基本運作。

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

上一支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.

餓肚子時，身體和腦袋會產生想吃高熱量食物的衝動，而非選擇健康食品。

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

尤其是吃早餐有助維持血糖及荷爾蒙濃度，加速新陳代謝，讓身體在一天中燃燒更多卡路里。

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

飲食中加入更多蛋白質和低脂乳製品也有幫助。

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

蛋白質會促進大量化學物質酪酪肽釋出，這種物質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.

光是在飲食中增加 10% 蛋白質攝取，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，低脂乳製品含鈣，會和其他被攝取的脂肪結合，產生一種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.

相反的，身體會將這個類似湯的物質排出體外，消耗更多脂肪。

Speaking of soup, it's perhaps one of the best-kept dieting secrets.

說到湯，它可說是最棒的減肥秘訣。

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.

邊吃飯邊喝水，液體很容易在食物消化前就被身體吸收，迅速讓胃變小，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.

將同樣的餐點放進調理機攪拌，如此，液體就較難被吸收，胃會保持膨脹，使飽足感維持的更久。

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

研究指出，積極記錄飲食的人會比沒記錄的人進步的多得多。

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，認知到一杯咖啡是 10 卡而卡布奇諾是 100 卡， 可以幫助你制定吃得飽但熱量少的飲食計劃。

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

還有，雖然這技巧看似微不足道，縮小盤子尺寸可以大幅改變食物攝取量。

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，光是將盤子從 12 吋變成 10 吋，就可以減少高達 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.

即便吃飽了，身體還是會難以抗拒眼前的食物。

So the less food on your plate the better.

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

最後，睡眠和壓力對進食量有很大的影響。

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?

Ask it in the comments or on Facebook and Twitter.

在下方留言或到臉書和推特發文。

And subscribe for more weekly science videos.

也別忘了訂閱頻道，觀賞更多每週科普影片。