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通过操作卡路里来减肥 – 译学馆
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通过操作卡路里来减肥

How to Lose Weight by manipulating calories - The best way to burn fat quick!

大家好 今天我们将学习
hey guys today we’re going to learn how
如何通过控制卡路里来减肥
to lose weight by manipulating calories
减肥 是许多人人生
weight loss is a goal so many people
某阶段的目标
have at some point in their life and
这里有海量信息
there’s just an abundance of information
和食谱告诉你该如何
and diets out there telling you how to
实现减肥的目标
achieve this goal and what the diet
减肥产业想让你相信
industry would like you to believe is
减肥很困难
that weight loss is difficult yet at its
但究其核心 减肥是简单的算数
core weight loss is simple math calories
是卡路里摄入和消耗间的较量
in versus calories out today we will
今天我们来看看卡路里是什么
look at what calories are how they work
如何工作 你又如何通过
and how you can manipulate them to help
控制卡路里来减肥
you lose weight let’s start by looking
我们看看什么是卡路里
at what calories are calories are a
卡路里是一个能量单位
measurement of energy a single calorie
一卡路里 也就是一小卡
known as a gram calorie refers to the
指把一克水提升一摄氏度
amount of energy it is needed to raise
所需的能量值
one gram of water by one degree Celsius
你最熟悉的卡路里
the calorie you are most familiar with
就是食物热价 或称为千卡
is food calories or kilocalories one
一食物热价等于一千卡路里
food calorie equals one thousand gram
它是衡量你摄入
calories and is the standard means of
食物的尺度
measuring the amount of energy in the
除水外所含有的热量
food you eat with the exception of water
你吃的 喝的所有东西
everything you eat and drink contains
都含卡路里 它们
calories and these calories provide
提供了身体所需的能量
energy needed to your body the amount of
食物中的卡路里
calories in your food is mainly
主要取决于脂肪蛋白质
determined by fat protein and
碳水化合物这些宏量营养素
carbohydrates known as macronutrients
所有食物都含有一种或多种
all food contains one or more of these
宏量化合物每种营养素都含
macronutrients and each one contains a
不同量的卡路里或说热量
different amount of calories or energies
每克碳水化合物和蛋白质含4卡热量
carbohydrates and proteins have four
而每克脂肪含9卡
calories per gram while fat has nine
酒精中则有7卡
calories per gram and alcohol has seven
简单来说
calories per gram in simple terms this
100克纯蛋白中含有400卡热量
mean 100 grams of pure protein has 400
而100克脂肪中含有900卡
calories while 100 grams of fat has 900
当你看到你最喜欢的
calories when you see the calorie
食物的热量表时
content of your favorite food what you
你看到的其实是
are seeing is the amount of energy that
该食物独有脂肪蛋白质
food will provide based on its unique
碳水化合物所提供的热量
mixture of fat protein and carbohydrates
现在你知道卡路里是什么
so how do calories work now that you
你知道它如何运作的吗
know what they are every person needs a
每人每天都需一定的能量
certain amount of energy every day for
以维持基本的身体机能
basic human function and to keep their
和生存 卡路里摄入能测量和决定
body alive calorie intake is an easy way
你身体所需能量
to measure and determine how much energy
以确保你的能量摄入
you need to make sure that you’re
是恰当合理的
getting the right amount how much energy
你一天所需的能量和卡路里
or how many calories you need each day
取决于你的年龄 性别 身高 体重
depends on your age gender height weight
以及运动水平
and activity levels you may have heard
你也许听到过别人说自己的代谢速率
others talking about their metabolic
或新陈代谢 它指的是
rate or metabolism metabolic rate
你的身体
and metabolism is the amount of energy
每天用来支持
your body uses each day to support your
你的肺 大脑
heart lungs and brain function to digest
来消化 锻炼来完成
food and exercise and complete your
日常任务的能量所以基本上来说
daily tasks so basically it’s the amount
是你每天的工作所需能量
of energy that is needed to do your work
你休息
throughout the day your resting or basal
和基础新陈代谢是你
metabolic rate is the minimum amount of
身体功能所需的
energy you need each day for these
最低能量
functions if you are complete
是在你完全休息的前提下
rest because very few people are
因为很少有人整天休息
complete rest all day the amount of
你所需的卡路里
calories you need takes into account
要考虑你所做的任何事情
into any activity that you do no matter
无论你多重或多轻
how heavy or light extra movement means
额外运动意味着额外的能量
extra energy to fuel the movement so
这到底意味着什么呢
what exactly does this mean it means
是指在白天不做任何运动的
that a male of average height and weight
普通身高体重的男性
who doesn’t do any activity during the
需要的卡路里 能量
day would need less calories or energy
和食物比一个同龄的
or food than a male of the same height
每天都很活跃的男性要少
age weight who is active all day it
看起来简单吧 确实
seems pretty simple right and it is
我们看看它的重量
let’s take a look at it in terms of
每次你吃或喝的时候
weight every time you eat or drink you
你都在为你的身体供能
are taking an energy to fuel your body
每次你锻炼或做运动
and every time you exercise or perform
你都在燃烧热量
an activity you are taking that fuel or
或者消耗能量
using your energy out of your body when
当你每天摄入足够的能量
you take in enough energy or calories
或卡路里满足身体的需求时
each day to meet your body’s needs your
身体就会用这些能量
body uses that energy for its daily
来维持它的日常功能 体重也会保持不变
functions and your weight remains the
还记得我说过的简单加减法的减肥吗
same remember when I said weight loss
当我们摄入的卡路里
with simple math when we take in more
比我们需要得多 你的身体
calories than we need your body stores
会储存这些能量并增重
this extra energy and puts on weight
当你摄入比你需要的少的卡路里时
when you take in fewer calories than you
你的身体就会用它的储能
need your body uses its stored energy
并补足它的差额
and makes up the difference and allows
同时减轻体重
you to lose weight so let’s say that you
根据你的身高体重年龄性别活动水平
need around 2,500 calories a day based
你一天约需要2500卡
on your height weight age gender and
根据计算器计算
activity level there are online
我建议你做到以下几条
calculators and I suggest doing this if
如果你能每天消耗2500卡
you consume 2,500 calories throughout a
你的身体会得到它所需要
day your body will receive all the
的能量 它不需要储存能量
energy it needs it doesn’t need to store
或动用储存能量
any or use any extra now if you were to
现在如果你每天消耗3000卡
consume 3000 calories a day instead of
而不是2500卡 你的身体会先
2,500 your body will first use those
使用2500卡的能量 剩下
2,500 calories and then store the
500卡储存起来以后使用
remaining 500 calories for later use
很多人认为这些卡路里的储存方式
many people believe that these calories
与他们需求方式相同
are stored the same way that they are
脂肪储存在脂肪里
received the fat is stored as fat the
蛋白质作为肌肉
protein is stored as muscle and the
碳水化合物作为糖储存
carbohydrate is stored as sugar this is
但事实并非如此
not the case it’s not true your body
你的身体不管卡路里
doesn’t care where the calories come
来自何处 它已经有卡路里了
from just that it has them so these
所以多余的卡路里会被储存为能量
extra calories are stored as energy and
不管你摄入哪种卡路里
lead to weight gain in the form of extra
都会以身体脂肪
body fat regardless of the type of
的形式导致身体体重增加
calories that you ate extra energy is
多余的就是多余
extra energy and if your body doesn’t
如果你的身体不使用它 就是储存它
need to use it it simply stores it on
另一方面 如果你的身体每天
the other hand if you were to only eat
只摄入2000卡而不是2500
2,000 calories a day instead of 2,500
身体会先减掉这2000卡
your body will lose those 2,000 calories
然后通过释放体内储存能量
first and then find the extra 500
和多余身体脂肪
calories it needs by releasing some of
来消耗额外的500卡路里
the stored energy in your body or extra
一般来说 当你试图减肥的时候
body fat generally when you are trying
你的目标是减掉多余的身体脂肪
to lose weight the goal is to lose
这是你想要摆脱的事实
stored body fat that’s the fact that you
人们想她们的腰更瘦点
want to get rid of people want to make their waist
她们想要手臂不那么松弛
slimmer they want to make their arms less
他们想减掉那些脂肪
flabby they want to get rid of that body
某些情况下 你的身体
fat in some cases your body may burn
在消耗脂肪之前
stored sugar or glycogen first before
会消耗储存的糖和糖原
burning the fat and in some extreme
在一些极端情况下 它会破坏肌肉组织
cases it will break down muscle tissue
来获得额外的能量
for extra energy the good news is is
好的方面是你可以通过控制卡路里
that you are able to manipulate calories
和身体储能来减肥
and your body’s stored energy to lose
这比你想象的简单
weight and it’s easier than you think
首先要记住的是
the first thing to remember is that how
你摄入的卡路里要
you get your calories is less important
低于你消耗的卡路里
than how many you consume although the
尽管大量要素卡路里值不同
calorie value of macronutrients differ a
但是不管来源如何卡路里就是卡路里
calorie is a calorie no matter where it comes from
如果你需要100卡
if you need 100 calories your body
你的身体不会在乎这100卡路里
doesn’t care if it’s 100 calories of
是来自蛋白质 脂肪还是糖
protein or fat or sugar so long as 100
只要是100卡路里
calories this has been proven and there
有个例子 有个人节食
was a guy that went on a diet he ate
他每天只摄入它所必需的卡路里
less than how many calories he needed
即便他全吃的是加油站垃圾食物
but he ate it all in gas station junk
最后是他仍然在减重
food and he still lost weight so it
因此它是垃圾食品
doesn’t matter if it’s junk food or if
还是牛排都没关系
it’s prime steak it doesn’t matter the
第二 即使你只需摄入
second point is remember that to take in
100到200卡
fewer calories than you need each day
你也要摄入少于此数额的热量
even if you only need 100 to 200
这样你才会减重
calories less you will lose weight over
因为你的身体会被迫
time because your body will be forced to
消耗储存的能量
find those extra calories from stored
而这些能量大多来源于脂肪
energy usually in fat on your body
第三点
the third point to know when
大多数人减肥时
manipulating calories for weight loss is
都集中在低强度
exercise most people focus on low
和稳定的有氧运动上
intensity or steady-state cardio when
例如以相同速度
trying to lose weight for example
或强度步行一长段时间
walking the same speed or intensity for
例如60%的体力或60分钟
a long period such as 60% effort for 60
现在这种锻炼方式
minutes now there’s nothing necessarily
完全没有问题 你会燃烧卡路里
wrong with exercising this way you will
但是你只能在锻炼的时候消耗
burn calories but you will only burn
如果你想要控制卡路里
them while you exercise if you’re trying
并且更快地燃烧储存的能量
to manipulate calories and burn the
高强度的运动
stored energy faster high-intensity
是个不错的选择
exercise is a much better idea
高强度运动意味着
high-intensity exercise means exercising
在一个高强度水平运动
at a high intensity level such as 80 90
例如在短时间内尽你能力的80-90%
percent of your effort for a short
或是在20-30分钟内完成
period of time such as 20 to 30 minutes
表面来说 你消耗的卡路里少了
on the surface you will burn fewer
因为你锻炼的时间少了
calories because you are exercising for
但是高强度的运动会让
less but high intensity exercise keeps
你的新陈代谢在你锻炼后
your metabolism raised long enough even
保持足够长的时间
after you finished exercising so does
举重就是这样 它是一种
weightlifting weightlifting is a great
燃烧卡路里的绝佳方式
way to burn calories even after you’re
即使在举重之后
done weightlifting this means that you
这意味着你可以在锻炼后的24小时内
can continue burning calories for up to
继续燃烧卡路里
24 hours after your exercise session
假设60分钟的散步燃烧400卡路里
let’s say a 60 minute walk burns 400
你的心脏和新陈代谢
calories your heart and metabolism are
只在你走路的时候得到提升
only raised while you’re walking and
你锻炼完就回归正常水平
return to normal when you’re finished if
如果你完成20分钟的高强度锻炼
you complete 20 minutes of
你可能燃烧200卡路里的能量
high-intensity exercise you might burn
锻炼完后 你的心率
200 calories after you’ve finished your
会回到正常水平
heart rate will return to normal but
但是你的新陈代谢会保持高速率运作
your metabolism will stay high this is
这才是关键
key it stays high
这能在你此过程后保持一个小时
for an hour after your session and this
之后进行有氧运动和举重
goes for cardio and weightlifting that’s
你还有其他600卡路里
an extra 600 calories you have to
必需要消耗完 总共消耗你800卡路里
continue to burn burning you a total of
现在如果你的身体需要
800 calories now if your body needs
2500卡路里
2,500 calories and you’ve only eaten
而你只摄入了2000卡路里
2,000 calories and then burn 800
之后又消耗了800卡路里
calories
那么总共有1300卡路里你需要
that’s a 1300 calorie that your body
消耗储存的能量
needs to take from stored energy do this
一周四五次的话
four or five times a week and that’s a
就会有很多身体储存能量被消耗
lot of stored energy that your body is
一般来说 大多数人
using in general terms most people use
把3500卡路里看为一磅
3500 calories as one pound so you can
所以你可以在计算中使用这个
use this in your calculations you need
你需要一月减五磅
to lose five pounds of a month you need
或一月减一磅
to lose one pound a month are you aiming
你想练肌肉吗
to put on muscle as you can see the
你可以看到减肥的基础很简单
basics of weight loss are simple create
通过少吃或多锻炼
a calorie deficit either by eating less
制造卡路里赤字
or exercising more and your body is
你的身体被迫燃烧储存能量
forced to burn stored energy and get the
消耗用来调节你日常需求的
extra calories off that it needs to
多余卡路里
regulate your daily needs best of all
最好的是你可以选择如何创造赤字
you can choose how to create this
少吃或多锻炼
deficit either by eating less or by
或两者都有
exercising more or both and to
通过控制卡路里需求
manipulate your calorie needs to lose
来减肥 哦 我想再举个例子
weight oh yeah I want to mention one
我是在学校听说的
more example I heard this when I was in
当你尝试减肥时
school that when you’re trying to lose
你不能只是说说
weight you can’t just say oh I want to
哦 我想减小腹
lose some stomach fat that’s not how it
那不会起效果
works
你的身体就像一个池塘
your body is like a pool so if you want
如果你想摆脱胃脂肪
to get rid of your stomach fat you’re
你就要减少
going to have to decrease the total
全身脂肪总量
amount of body fat all over your body if
如果你想摆脱松弛的手臂
you want to get rid of those flabby arms
你必须摆脱
you’re going to have to get rid of your
你全部脂肪
total overall fact before we in this
在这视频之前我想给你
video I want to give you five
5个心理学小贴士
psychological tips that will help you
帮助你减肥
actually lose weight if you have any
如果你有其他建议在评论中留言
other tips be sure to leave a comment
第一条是目标
below tip number one is goals so one of
最好的让你大脑准备好
the best ways to get your mind ready for
减肥任务的方式
the unnerving task of losing weight is
就是设定目标 这是个战术
to set goals this is a tactic that can
可以用到许多地方
be used for pretty much any situation
你的金融理财 你的人际关系
your financial life your relationships
但是在减肥方面尤其有效
but it’s especially useful with weight
当你设定切合实际的目标
loss when you set realistic goals for
你可以在一段时间内
yourself you can then tackle things one
减掉几百磅重量
pound at a time losing hundreds of
这看起来是不可能的
pounds may seem impossible but when you
但是你将它分成
split it up into segments of a few
一个月几磅
pounds each month it seems a lot more
就比较可行了
doable
如果没达到既定目标不要有太大压力
don’t stress if you don’t meet your
下次多加努力就好
goals just try extra hard next time and
注重于下一个月
focus on the next month
应该写下这些目标
now these goals should be written down
不应只是脑海中模糊的想法
not just vague ideas in your head pin
用磁铁把目标单钉在冰箱上
that list of goals to your fridge with a
或其它能提醒
magnet or somewhere else that you’ll be
你的地方 你会惊讶于
reminded very often and you’ll be amazed
你所做到的事
at what you can get done tip number two
第二条是奖励 除了设定目标
is rewards along with setting goals a
另一个减肥的好方法就是
good way to make weight loss seem a lot
在你参加每一项活动后
more doable is to have rewards after
都有奖励
each goal you’ve attended
例如 告诉自己
for example tell yourself that if you
如果这个月减掉10磅
lose 10 pounds this month you’ll buy
就奖励自己喜欢已久的腕表
yourself that fancy new wristwatch that
另一个是他们
you’ve been eyeing another tip is they
给你朋友100美金或500美金或
give your friend $100 or $500 or some
其它对你来说很有价值的东西
other item of value to you and tell them
并告诉你朋友只有你完成目标
not to give it back until you’ve reached
才能把东西还给你
your goal
这会让减肥变成一件
this will make losing weight seem like a
更为主动的事
much more positive thing than if
否则奖励就会转到下个月
only reward is to move on to the next
另一个方法是欺骗大脑
goal it’s another simple way to trick
让其以为隧道尽头
your mind into thinking that the light
只是一趟稍远的路程
at the end of the tunnel is just a
第三是分配
little bit further tip number three is
另一个减肥的心理学技巧
portioning now another psychological
就是分配
trick of weight loss is portioning this
这个策略简单有效
is a simple and effective tactic what it
它就是指简单的拿起你的零食
involves is simply taking your snacks
把他们分成几份
and splitting them into portions usually
通常用拉链袋或特百惠
with a ziploc bag or Tupperware or some
或其他容器
other kind of container when you feel
当你觉得想吃零食时
like snacking don’t feel guilty about
不要因为抓了其中一部分吃
grabbing one of these small portions and
而感到内疚
munching on them when you finish the
当你吃完一份你会有饱腹感
portion you will most likely feel full
很满意 这是因为
and satisfied now this is because
把零食分开
splitting snacks into portions tricks
骗过了你的大脑让你以为
your mind into thinking you’ve eaten
你吃的比实际得多
more than you actually have when you
当你吃完一袋椒盐饼干
finish a bag full of pretzels for
你觉得你吃完了所有的
example you feel like you’ve finished it
从而停止把手伸进袋子去拿饼干
all instead of continually reaching into
不仅是你的大脑被骗到了
the bag for more not only is your mind
你的胃也有了饱腹感
trick but your stomach feels full as
下一个建议是记日记
well the next tip is to journal and take
记下你减肥路上的障碍
note of your barriers it’s not a good
当你减肥时
idea to be too hard on yourself when
对自己太苛刻不是个好主意
trying to lose weight this will only
这只会让你更难减肥
stress you out more making it harder to
当你失去纪律
lose weight instead of getting
不要对自己感到失望
frustrated with yourself when you lose
花一两秒想想
discipline take a second to think
问问自己为什么不再专注减肥了
ask yourself why did I lose focus what
什么是我让步于食欲
was it that made me give in to my
当你找到什么使你吃了
cravings when you figured out what
那块蛋糕和冰淇淋
caused you to eat that cake or ice cream
你可以记下来
you can take note of it and you will be
然后更好的准备好或
better equipped to deal with it or avoid
在未来避免
it in the future the goal of weight loss
减肥的目标需要你用
demands that you approach your own body
科学的心态接近身体和思想
and mind with a very scientific mindset
把他们全部看成一项实验
try to view it all as an experiment if
如果你想到什么让你失败
you think about what caused the slip up
而不是完全对自己失望
instead of blindly getting mad at
就能增强纪律准备下次
yourself you can improve your discipline
面对这样的阻碍了
and be ready for the next time you face
最后一个建议是分散注意力
that barrier the last tip is to distract
任何想要减肥的人
yourself anyone who’s ever tried to lose
欲望能滋生丑陋的想法
weight knows that craving can rear the
当你没有特别希望它发生时
ugly heads when you least expect it so
那么你怎么准备并处理它们
how do you prepare to deal with them one
找到能分散注意力的事物
tip is to come up with distractions take
写在笔记本上和十件
a notepad and write down ten things that
占用你大脑来思考的事
really occupy your mind things like
像游戏 运动或做杂工
video games sports or doing chores are
都是能把注意力
perfect examples for distracting
从你的欲望移开的效率高的例子
yourself from cravings these can also be
同时也能
things that help clear
让你摒除杂念如走路
your mind like going for a walk
观鸟 画画
bird-watching or painting a picture when
当你完成这份清单
you’ve got that list ready as soon as
只要你一想吃布朗尼
you get a craving to eat those brownies
你就可以用此来分散注意力
you can distract yourself with that list
你会惊讶地发现你的欲望
you’ll be surprised at how fast the
竟然这么快就消退了
cravings will fade to the back of your
如果你们喜欢
mind now if you guys enjoyed the
第二部分的动画短片
animation style of the second half of
查找心理疗法2
this video go check out psych 2 goes
看更多的心理学建议
videos for more psychological tips and
我非常希望你们能从视频中
facts I really hope you guys learned
学到一些事
something in this video and thanks for
谢谢观看
watching

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视频概述

通过短片,了解卡路里和它在人体中的作用,并且更好的利用它来达到减肥的目的。

听录译者

收集自网络

翻译译者

花花姑娘

审核员

嘉言先森

视频来源

https://www.youtube.com/watch?v=HxQkyvgO4ao

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