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减肥失败的4个原因 – 译学馆
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减肥失败的4个原因

4 Reasons You're Not Losing Weight

减肥很难
It’s tough.
你试了所有你会的 你查到的减肥方法
You apply everything you’re learned and researched,
然而当你踏上体重秤时
yet when you step on the scale,
体重没有丝毫改变
nothing ever seems to change.
这很让人失望
It’s… to say the least, disappointing.
如果你跟我说
If you ask me,
从大体上来说 你的体重并不意味着什么
your weight shouldn’t mean much in the big picture.
但是两个有着相同体重的人可能看上去很大不同
After all, two people of the same weight can look vastly different.
更好的方法是看一下镜子里的自己
A better indicator is to simply look at themirror! But,
我很理解人们想减肥的心情
I understand people still yearn for their weight to go down,
可能是不良的健身市场
perhaps due to exploitive
一直将减掉的体重来作为成功的标志
fitness marketing constantly parading weightloss as THE sign of success.
而不管你选择如何看待
Regardless of how you choose to see it,
让我们来看看这些
let’s take a look at some of the reasons that might
让你减肥失败的原因
explain why you’re not losing any weight.
第一条 你减掉的只是身体的水分
Number 1: You’ve only lost water weight.
起初你可能会看到体重明显下降
One might see some initial rapid weight loss.
但是大部分早期下降的体重都只是水分流失
But most of that early weight loss is likely attributed to water weight.
特别是在减少摄入碳水化合物的节食方法当中
This is especially true of diets where carbohydrates are the first to go,
强迫身体
forcing the body to utilize
利用本身的葡萄糖和糖原 因保水性而臭名昭著
more of its glucose storage, glycogen, notoriousfor its water retention.
除了钠元素的流失 还会锁住水分
On top of any sodium reduction, which also retains water,
或者是诱导出汗的运动
or sweat-inducing exercises,
在起初的三周里 你减少的体重大部分是水分
the majority of your weight loss in the first 3 weeks is water.
在这之后 如果你的体重毫无改变的话
After that, if you cease to see any changes on the scale,
你就应该重新修改
then it’s time to re-tinker
你的减肥计划 来确保你确实在
your plan to ensure that you are indeed
燃烧卡路里 或者摄入的比你消耗的少
in a calorie deficit, aka eat fewer calories
这样你才能减重 特别是减掉脂肪
than you burn, so that you continue losing weight, especially fat weight.
第二点 你蛋白质的摄入量过少
Number 2: You’re eating too little protein.
尽管很有代表性的是你想要通过节食来减肥
Although typically you want to eat less during a weight loss diet,
摄入更多的蛋白质
having more PROTEIN can
能够在以下两方面帮助你
help in two important ways:One, protein increases satiation and satiety
一 蛋白质比碳水和脂肪更有饱腹感
more so than the other two macronutrients,carbs and fats.
你饱得更快
You’ll feel full faster,
你每餐摄入的卡路里更少
translating to fewer calories consumed per meal, and you’ll
你饱得时间会更长 从而减少卡路里摄入总量
feel full longer, delaying any additionalcalorie intake. Two,
蛋白质食物有更高的热效应
protein has a relatively high thermic effect of food,
它所花费的能量
the amount of energy it takes
来消化你吃的食物
to process the food you eat.
每消耗100卡路里的蛋白质
For every 100 calories of protein consumed,
大概有30卡路里被用于消化
roughly 30 calories are used in digestion.
每100卡路里 碳水化合物和脂肪占了10卡路里
Carbs and fat take roughly 10 calories forevery hundred.
摄入更多蛋白质意味着更多卡路里的消耗掉 也就是说 能减掉更多体重
More protein means more calories burned, whichmeans more weight lost.
当然我们无法忽略
Of course, we can’t ignore
蛋白质对维持肌肉的作用
protein’s role in muscle preservation, attenuating muscle
在长期的减肥当中 我们会发现肌肉量在减少
breakdown commonly seen during long-term weightloss.
第3点 低估你的卡路里摄入量
Number 3: Underreporting your calories.
有时候被都会计算卡路里而误导
Sometimes people are misguided by calorie counting
因为当他们这样做时
because when they actually do it,
他们看不到任何成果
they don’t see any results.
通常卡路里计算的很离谱
But oftentimes, the calorie count is way off.
根据大量研究表明
Based on numerous research on the matter,
估算卡路里过少不仅很常见
underreporting calories is not only extremely common,
而且还发现人们常少算卡路里摄入量
but some have found people underreporting their calories
至少有47%
by as much as 47 %!
他们摄入的比他们认为的更多
They’re simply eating more than they thinkthey are.
精确估算你摄入的卡路里
Accurately report your calories or
或者当你不确定时至少要粗略的估计
at least get close estimates and when you’re uncertain,
要假设你摄入的更多
always assume you’re eating more.
使用减肥宝这样的软件能让你计算得更容易一些
Use apps like MyFitnessPal that can also makecounting easier.
时刻牢记 你仍然要
Bear in mind, you still have to shoot
为了健康做出选择 以确保你
for healthy choices to ensure that you’re getting
摄入足够的蛋白质和其他营养物质
enough protein and other micronutrients.
第四点 不要举重
And number four, not lifting weights.
或做其他形式的抗阻训练
Or… any form of resistance training. And,
这才能帮助你减掉脂肪
this might have more to do with losing the right weight.
我们已经强调很多遍了 做有氧运动 做有氧 做有氧
We’ve been told by numerous times that cardio cardio cardio,
做有氧运动
is the way to go for weight
才能减肥
loss.
有氧运动非常好
As great as cardio might be for, well, your cardiac organ,
能增强你的心脏功能
aka your heart, it shouldn’t
它不应该成为你唯一的减肥工具
be your only weight loss tool. Undoubtedly,
毫无疑问的是 有氧运动消耗的脂肪比抗阻训练消耗的多
cardio can burn fat more so thanlifting weights.
一个2012年的研究如此表明
One 2012 study in fact showed that,
相较于其他运动 有氧运动是
when compared to one another, cardio indeed is the benefactor
减重和减脂的一大助力
of overall weight loss and even fat loss.
但即使有氧运动减重效果显著
But even though cardio resulted in the greatest amount
它也会减缓
of weight loss, it also negatively
肌肉增长的速度
impacted lean mass.
另一方面 抗阻训练
Resistance training, on the other hand,
与之恰恰相反 促进肌肉增长
did the opposite, significantly INCREASING lean
所以
mass. So,
如果说有氧运动对减重和减肥有效
if cardio is great for weight and fat loss,
那么抗阻训练就对增肌有效
and resistance training is great for
怎样才能利用这两样运动来更好的减肥呢?
building muscle, what’s the best thing youcan do?
没错 两者一起练
That’s right! Both,
正如实验中清楚的表明那样
as clearly indicated in the study aswell.
当两者结合时 二者的效用能最大化
When combining both, you truly get the bestof both worlds. But,
但是如果你只能选择一样的话
if you had to choose one,
那我还是建议你选择举重来增肌
then I suggest you go with weights for the muscle improvements.
单独的节食或者有氧运动并不能帮助增肌
Neither diet or more cardio will help in themuscle department.
如果圆满完成上述4点 你还没有减肥成功
And that wraps up four potential reasons you’renot losing weight.
那我确信你已经遇到了独特的困境
I’m sure that you have encountered your own unique dilemmas,
请尽管与我们分享
so please feel free to share some of them
以帮助其他健身爱好者
in the comments to help your fellow fitness junkies break through
突破减肥的瓶颈
their weight loss plateaus.
按照惯例 感谢您的观看 一起来增肌吧
As always, thank you for watching and getyour protein!

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如何避免减肥误区

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