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减肥成功之后如何保持体重 – 译学馆
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减肥成功之后如何保持体重

How To Keep the Weight Off After Losing It (Weight Loss Maintenance)

当谈到减肥时
When it comes to losing weight,
最普遍 最有效的建议就是节食
the most common advice is, above all else, to work on your diet.
我个人同意这点
And personally, I would agree.
最好的减肥方式是改变饮食习惯
Weight loss is best achieved by changing our approach to food,
避免暴饮暴食
not overeating and preferably
最好挑选更优质 富含营养 饱腹感强的食物
selecting better, nutrient dense and heavilysatiating foods.
更具体点就是
In more specific terms,
要保持摄入热量少于热量需求
the goal is to consume less than our energy needs, thus energy comes
这样消耗的就是自身脂肪了
from our fat stores.
所需热量可以通过计算卡路里得出
Energy needs are calculated through the measurementof calories.
在健身领域
In the realm of fitness,
我们通过一个公式累计日常热量消耗
we accumulate all our daily energy use into a formula known
该公式叫做每日热量总消耗 简写为TDEE
as total daily energy expenditure, or TDEEfor short.
其实 减肥时需要摄入低于TDEE的热量
In essence, weight loss requires consuming below our TDEE,
也就是说 要处于热量摄入缺乏状态
also known as being in an energy deficit.
假如我们的TDEE约为2500卡路里
For example, if our TDEE is roughly 2,500 calories,
摄入2000卡路里
consuming 2,000 calories puts us
我们就处于适度的热量摄入缺乏状态
in a modest energy deficit.
对于你们中减肥成功的人而言
For those of you that have already lost weight,
这一信息可能并不新奇
this information is probably nothing new.
但这个视频的主要目的并不是讲如何减肥
But the reason for this video is not so much how to lose weight,
而是讲如何保持减肥效果
but rather, how do we keep it off?
毕竟 再次变胖太容易了
After all, regaining weight is extremely common
有时 我们甚至会变得比开始减肥时更胖
and sometimes we gain even more than when we started.
通常 重回过去的饮食习惯是罪魁祸首
Falling back to old eating habits is often the culprit.
但除此之外
But outside of this,
我们要理解另一因素
there is another factor we should understand that further explains
它进一步解释了保持减肥成果难在何处
the difficulty of maintaining weight loss.
为此 我们首先再深入了解下热量需求
To do so, we first have to expand a bit on energy needs. Yes,
没错 摄入热量小于热量需求能减肥
weight loss is achieved by consuming less than our energy needs. However,
但是热量需求是在不断变化的
energy needs are constantly changing.
减肥期间
In terms of weight loss,
随着体重减得越多
our energy needs will naturally and predictively decrease the
我们所需热量也会相应地减少
more weight we lose
因为我们减掉的体重之前也需能量来维持
since we’re losing mass that previously required energy to preserve it.
要想继续减肥 你还得进一步减小食物摄入量
To continue losing weight, you have to lower your food intake even further.
当然 这很难维持
Of course, this is not something sustainable.
不断减少食物摄入量
Continuously reducing food intake is a
会让你总是使自己挨饿
slippery slope towards starving yourself and ultimately
最终你会重拾之前的饮食习惯
falling back to your junk habits.
那么 我们到底能做什么呢?
So what exactly can we do? Well,
也许我们的关注点错了
perhaps the focus is in the wrong area.
不应该只关注实现摄入热量的减少
Instead of focusing only on achieving an energy deficit,
我们最好关注
our attention is better placed on
加大我们的所需热量值
improving our energy needs.
也就是 增加我们的TDEE
In other words, increasing our TDEE,
也就是每日热量总消耗 或者 你可能听说过
total daily energy expenditure, or, as you might
燃烧更多卡路里是个好办法
have heard, burning more calories, would bebest practice.
可以针对组成我们TDEE的因素来进行
And we can do so through the factors that make up our TDEE.
第一个因素就是基础代谢率 也就是BMR
The first factor is our basal metabolic rate,or BMR.
BMR是我们日常生存
BMR is the amount of energy we need to simply survive
所需的基础热量值
on a daily basis.
在大多数情况下
For the most part,
我们不改变身体组成 很难增加BMR
we can’t do much to increase our BMR outside of changing our body composition.
BMR可以通过增肌增长 因为肌肉消耗更多热量
Having more muscle can increase BMR since muscle is more energy costly. However,
但科学研究对增肌效果的重要性颇有争议
the significance of its effect is up for debate within scientific research. So,
所以 我们无法有效改变我们的BMR
any practical changes to our BMR is probably out of our reach. Luckily,
幸运的是 另一TDEE组成因素容易改变
the other factors of TDEE is a bit easier to work with.
第一个可控的因素是食物热效应 也就是TEF
The first controllable factor is thermic effectof food, or TEF.
简单来讲
In simple terms,
TEF是我们分解 消化食物所消耗的热量
TEF is the energy it takes to break down and digest the food we eat. Thus,
因此 选择合适的食物有可能增加所需热量
choosing the right foods can potentiallyincrease energy needs. Typically,
通常这意味着摄入更多蛋白质
this means eating more protein
因为蛋白质热效应极高
since protein has an extremely high thermic
达到20%至30%
effect of 20 to 30%.
也就是说 需要消耗蛋白质自身提供的20%到30%能量来消化它
In other words, it takes 20 to 30 % of the energy protein provides in order to process it.
碳水化合物热效应第二 达到5%至10%
Carbs comes in second, with a TEF of 5 to10%.
脂肪的食物热效应最低 仅为0%到3%
Fats clock in with the lowest TEF of 0 to3%.
我个人倾向的蛋白质摄入量
My personal preference on protein intake
是每公斤体重1.6至2克蛋白质
更多信息请见我其他视频
More info on that in my other videos.
第二个TDEE因素是非运动性热量消耗 也叫做NEAT
The next piece of TDEE to manage is non-exercise activity thermogenesis, or NEAT.
正如其名
As the name suggest,
这是非运动性活动所消耗的热量
it is the energy we use to perform non-exercise activity.
涵盖大量燃烧卡路里的活动
This can range from significant calorie burning activities
比如费力的工作
like a physically taxing job to
以及你甚至不会注意到的事 比如抖腿
trivial things you wouldn’t even considerlike fidgeting your legs. Unfortunately,
不幸的是 由于缺乏热量
long periods of energy deficits can subconsciously lower NEAT levels due to
长期热量摄入缺乏会降低NEAT等级
the lack of energy.
你不会像从前那样 有动一动的欲望
You simply won’t feel the desire to moveas much.
第一步要避免太长时间的
First order of business is then to avoid too long
过度热量摄入缺乏
of periods of heavy energy deficits.
接着要努力更积极进行运动
Next is to try to be more proactive with youractivities.
做做家务 溜狗时间长些
Do your house chores, take longer walks with your dogs,
去当地杂货店购物
and shop at your local grocery
而不是什么东西都在网上买
store instead of ordering everything online.
你只要控制NEAT值 就能保持苗条
NEAT levels alone can be the answer to keeping your weight off
你只需坚持住
as long as you stay on top of it.
所以 多运动吧
So, get those errands done!
影响TDEE的最后一个因素
And finally, the last factor of your TDEE,
可能就没那么意外了
and probably not too much of a surprise:
那就是锻炼
EXERCISE!
在锻炼和营养之间
Between exercise and nutrition,
营养对于减肥显然影响更大
nutrition hands down plays a much larger role in weight
然而 正如我们已讲过的 它只能起一定作用
loss. However, as we’ve discussed, it can onlyget us so far.
所以我们就需要进行锻炼
And this is where exercise absolutely needsto be factored in.
最近研究表明
In a recent study, researchers found that,
保持减肥成果的人
for people that maintained their weight loss,
大多数都明显增加了他们的体育锻炼
the most common factor was a very clear increase in physical activity.
实际上 他们需要这些额外锻炼
In fact, they needed this added physical
来燃烧和肥胖对象等量的卡路里
activity just to burn the same number of calories as
而肥胖对象的体重和开始时相比变化不大
obese subjects weighing similar to their initialweight.
这就意味着 那些认为光节食就有效的人
That means, for those that think you only need to diet,
可能该重新考虑了
you probably want to think again.
至于运动的方式
As for the type of exercise,
有氧运动最能燃烧卡路里 然而
cardio of any kind is probably best for burning the most calories. However,
你可能还想做一些力量训练
you probably want to do some strengthtraining as well.
力量训练意味着增肌 从而燃烧更多卡路里
Strength training means more muscle, whichmight mean more calories burned.
但更大的好处是
But the bigger benefit is
更多的肌肉 更少的脂肪 这意味着
that having more muscle and less fat on your body means actually
你实际上看上去令人感觉更健康 更苗条
looking and feeling more healthy and fit.
研究表明 最好的增肌和减脂方法
Studies have shown the best way to get more muscle and less fat
是同时做力量训练和有氧运动
is to do both strength training and cardio.
然后最重要的就是坚持了
After that, above all else is to remain consistent.
就是这些方法
And there you have it.
让我们少节食多运动
Let’s do less of eating less and more ofdoing more.
摄入更多蛋白质 增加TEF
Get more protein to raise your TEF,
多干点活 增加你的NEAT
do more errands to raise your NEAT,
再多做些有氧和力量训练 练出你想要的体型
and do more cardio and strength training to build the body composition you want.
享受你的美食 但要合理选择食物
Enjoy your food, just be smart about it.
还有 再提醒一下 坚持
And again, stay consistent.
告诉我你关于增加热量需求
Let me know what you think about increasing your energy needs
而不是降低热量摄入有什么想法
rather than decrease your energy intake.
你做过哪些尝试 这些尝试作用如何
Is this something you do and how has it worked for you?
如果喜欢此视频
If you enjoyed this video,
不要忘了点个赞
please don’t forget to give it an energetic thumbs up and
分享给你热衷TDEE的朋友
share it with your TDEE-loving friends.
想要看到更多视频
If you want more videos in the future
不要忘了订阅哦
don’t forget to subscribe
一如既往 感谢观看 去摄入蛋白质吧
As always, thank you for watching and GETYOUR PROTEIN!

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视频概述

还在为减肥反弹痛苦吗?控制热量摄入,增加热量需求,负重有氧走起,给你一个完美体型。

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视频来源

https://www.youtube.com/watch?v=BQ_2HQofYck

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