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  • 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?


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


  • Not only does the physical active exercise burn calories immediately, scientist recently found that it continues to burn fat while you sleep.


  • 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來當做能量,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.


  • Don't skip meals. Especially breakfast.


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


  • When you starve yourself, your body and brain create intense urges to eat high-calorie foods as opposed to healthy options.


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


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


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


  • Simply adding 10% more protein to your food can keep you full much longer.

    只要在飲食中增加 10% 蛋白質的攝取,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.


  • Instead, your body excretes this soup and with it more of the fat you've consumed.


  • Speaking of soup, it's perhaps one of the best kept diet secrets.


  • 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.


  • 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.


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


  • 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,知道一杯咖啡有 10 卡路里但卡布奇諾有 100 卡, 可以讓你藉此機會來打造可以吃很多、但攝取更少的熱量的飲食計劃。

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


  • 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:只要將盤子從 12 吋變成 10 吋,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.


  • So the less food on your plate the better.


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


  • Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.


  • Got a burning question you want answered?


  • Ask it in the comments or on Facebook and Twitter.


  • And subscribe for more weekly science videos.


We all want to lose fat and stay healthy.


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B2 中高級 中文 減肥 攝取 脂肪 身體 食物 蛋白質

【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)

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    SylviaQQ 發佈於 2017 年 09 月 01 日