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OK, so imagine one pound of your own fatty flesh.
So if you burn that amount of flesh, and that sounds kind of, you know, weird, but if you
were to convert that into energy, you would get about 3500 Calories, which is quite a
lot of energy.
That is me talking with Dr. Carson Chow, an M.I.T. trained physicist and mathematician
and he is explaining to me why we should care how much energy fat has.
In order for you to live and function, you need to burn energy to, like, keep your heart
beating, all your organ going and also to move around.
But energy doesn’t come for free. So if you aren't consuming enough calories you are
going to burn that energy with your own fat. So a lot of diet books like to teach this
rule, but the problem is its wrong. Here is why.
Let's say I eat 500 calories less a day. So after 1 week it would be 3,500 calories, and
I would lose a pound, right? Because I'd have to burn it.
Yeah, and if I stayed on this diet for a year I’d burn through 52 pounds.
It'd be great! If you keep taking this thing, well, after 2 years I'd lose 104, and after
10 years I'd lose 500 pounds, you know? So obviously, at some point this rule is going
to break down. It will actually break down before you get to a year.
So to understand the real math behind losing weight, Dr. Chow wanted me to imagine a leaky
bucket.
You have some water in the bucket and that's the amount of body fat or tissue in your body.
And the leak represents the rate at which you are burning energy.
In reality what you are doing is adding water at the top, that's like eating food. And when
you are in steady state the amount of water you add at the top exactly balances the amount
of water you lose at the bottom.
If you are pouring in more water than it is leaking then you are going to gain weight.
Now if you think about the physics of a leaky bucket, the more water you pour into the bucket
the faster it's gonna leak.
So the leak rate scales with how big you are. And this is a well-known fact, that the larger
you are, the more energy you burn.
You're going to burn more energy because it takes more energy just to move a larger mass.
You have more tissue and just to keep that tissue going it takes more energy.
Congratulations. You have a new steady state. But lets say you don't want to stay this large
person that you've become. Well, the opposite is true, as well. You can pour in a lot less
water than you are leaking. But...
As you start to lose weight you start to get smaller and you burn less energy and you start
to metabolically adapt to your new diet.
And so you are never going to lose weight at one constant rate. It is always going to
curve from one steady state down to another. Which means...
When you go on a diet, the 3500 calorie rule is the wrong rule.
There is a new rule. Wait for it...
The new rule is, for every ten calories you eat less, you lose a pound. But it will take
you about 3 years or more to see that the full affect of your diet, which is still pretty
good. All you have to do is eat a hundred calories less, you lose ten pounds. That's
like a can of Coke. So you should expect the diet to be extremely slow.
Right, but nobody wants a slow diet. We all want to lose 20 pounds for this summer. What's
wrong with just focusing on losing weight rapidly?
The problem is once you are at this new weight they have to be vigilant for the rest
of their life. Because losing weight is slow, gaining weight is also slow.
But it slowly creeps up, and then two or three years later, bang, it hits them, and they're
back up to where they were.
So the mathematically approved rule for weight loss: for every 10 calories I don't eat a
day I'll eventually lose one full pound. Which means changing your steady state is a marathon
and not a sprint.
Hey guys, this is Todd. Thanks so much for watching! Uhh If you want to have life-changing
epiphanies like this one delivered automatically every single week, make sure you subscribe.
Also, through Facebook, Twitter, and Google Plus, we ask you, "What would you advise people
who are trying to take the slow path to losing weight?" And here's what some of you said.
If you have any additional thoughts or comments, make sure you leave them in the comments section
below. And make sure you join us next week when we're gonna talk about the differences
between white bread and sugar. Or, are there actually any differences? We'll find out.
See you next week!
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減肥的致命關鍵:減重背後的超真實科學 (How To Lose Weight: The Real Math Behind Weight Loss [Epipheo.TV])

62354 分類 收藏
ykk 發佈於 2017 年 10 月 6 日   Linda Chao 翻譯   Kiara 審核

影片簡介

不懂為什麼明明已經很努力少吃,卻還遲遲瘦不下來嗎?曾經在夏天的前兩個月內嘗試千百種方法,為了達到 beach body 的目標,卻年年失敗嗎?讓專業的物理學家和數學家來幫你解惑吧,一起來了解減肥背後真正的科學原理是什麼!

1organ0:28
organ 指的是「器官」的意思。在這邊幫大家整理生物體組成的層次,由小而大分別是:
cell 細胞
tissue 組織
(雖然是同一個字,但這裡的意思不是衛生紙喔~)
organ 器官
organ system 器官系統
organism 個體

You should maintain a healthy diet and a regular sleep schedule to keep your organs functioning well.
你需要有均衡的飲食和規律的作息,才能讓你的器官正常運作。


2consume0:33
consume 有很多不同的解釋。一個 consume 常見的用法指的是「吃、吃進」。
He consumed 300 more calories each day to gain weight.
他每天多吃300大卡,用以增重。

 
consume 還有「消耗」的意思。
She consumes most of her time listening to music.
她花大部分的時間聽音樂。


而在商業用語中,consume 有「花費」的意思,所以加 er 變成 consumer 就是「消費者」。相對而言, produce 是「生產」的意思,producer 就是「生產者」。
Most of our consumers like our new product.
我們大部分的使用者都喜歡我們的新產品。


很有趣的,這兩個角色搬到生物學裡面,雖然也是「生產者」和「消費者」的意思,但實際上指的東西差很多喔。生物學裡面的 producer (生產者) 是指製造養份的生物,例如草;而consumer (消費者) 指的是吃掉這些養份的生物,例如兔子。
In ecosystems, consumers rely on the energy producers create in order to survive.
在生態系統中,消費者仰賴生產者所製造的能量才得以存活。


*同場加映:
Rory Sutherland:一個廣告人的生命啟示 Life lessons from an ad man


3break down1:07
break 指的是「壞掉」的意思,而 break down 指的是「(機器、機械) 停止運轉、失效」,或「(人) 精神崩壞」的意思。
A car broke down in the middle of the highway, which caused a chaos for nearly 2 hours.
某台車在高速公路拋錨,帶來近兩個小時的交通混亂。

He had a mental break down because he was under a lot of pressure lately.
他因為最近壓力過大而精神崩潰。


4adapt to2:23
adapt to 是指「適應」的意思。
She has difficulties adating to new environments.
適應新環境對她來說是很困難的。


也有「將...改寫、改編、改造成...」的意思。
The writer will adapt her novel to a movie.
這位作家要將她的小說改編成電影。


*同場加映:
Shawn Achor:優質工作的快樂秘訣 The happy secret to better work


5marathon3:34
marathon 是「馬拉松」的意思,是長距離的長跑。相對而言, sprint (影片中也有出現) 是短跑的意思。
There are different strategies for marathons and sprints. Therefore, a professional marathon runner is not necessarily a good sprint runner.
馬拉松跟短跑的策略相差很多,所以一個好的馬拉松選手不一定是個擅長短跑的運動員。


*同場加映:
Angela Lee Duckworth:成功的要訣是什麽?是意志力。 The key to success? Grit


看完減重背後的原理,是不是跟小編一樣想要重新調整減肥計劃,每天少吃一丁點,維持久一點呢?

文/ Tina Hsu

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