科学减肥技巧 Scientific Weight Loss Tips

科学减肥技巧 Scientific Weight Loss Tips
We all want to lose fat and stay healthy.
我们都想要减掉脂肪，保持身体健康。
But with all these diet pills and plans, what does science have to say about weight loss tips?
但面对这些纷繁复杂的减肥药和节食计划，科学界又是如何评价这些减肥建议的呢？
Let's get the obvious out of the way first.
首先，我们来澄清一些显而易见的问题。
Exercise. Not only does the physical active exercise burn calories immediately. Scientist recently found that it continues to burn fat while you sleep.
锻炼。科学家近期的研究发现，身体锻炼不仅能即刻消耗卡路里，甚至在我们睡眠时也能持续燃烧脂肪。
During exercise, your body uses up most of its available carbohydrates for energy and replaces them over the next 24 hours.
锻炼时，你的身体会用掉大量现有的碳水化合物以获取能量，并在随后的24小时内逐渐恢复这些能量储备。
In the mean time, it begins to break down your fat storage for basic functions such as walking, talking and even sleeping.
与此同时，身体也会开始分解脂肪储存，以支持行走、说话乃至睡眠等基本生理活动。
Don't skip meals. Especially breakfast.
切勿饮食不规律。特别是不要错过早餐。
We've explained in our last video the science behind appetite.
在上一期视频里，我们已经讲解了控制食欲的科学道理。
When you starve yourself, your body and brain create intense urges to eat high-calorie foods as opposed to healthy options.
当你挨饿时，你的身体和大脑会强烈驱使你去摄取高热量食物，而不是更健康的食物。
Breakfast specifically helps to keep blood sugar and hormone levels regular and gives your metabolism a boost to burn more calories through the day.
特别是早餐，它有助于维持血糖和激素水平的平衡，并能提振新陈代谢，让你在一整天里消耗更多热量。
Adding more protein and low fat dairy to your diet helps as well.
在饮食中增加蛋白质和低脂奶制品同样有益。
Protein induces a large release of the chemical PYY, which goes to the brain and suppresses hunger signals.
蛋白质能大量产生PYY，该化学物质随后作用于大脑，有效压制饥饿感。
Simply adding 10% more protein to your food can keep you full much longer.
仅需在饮食中额外增加10%的蛋白质，就能显著延长饱腹感。
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.
而低脂乳制品中所含的钙质，能够与你所摄入的其它脂肪结合，生成一种汤状物质，这种物质是不被人体吸收的。
Instead, your body excretes this soup and with it more of the fat you've consumed.
相反，这种汤状物质会随着身体的排泄而带走更多你所摄入的脂肪。
Speaking of soup, it's perhaps one of the best kept dieting secrets.
提及汤，它可能是最不为人知的节食小秘诀之一。
When you drink a glass of water with your meal, the fluid is easily absorbed before your food is digestid, which quickly brings down the stomach size, making you feel hungry.
在进餐时饮用一杯水，水分能够在食物消化之前迅速被吸收，这样会减小胃部的体积，从而使你更快感到饥饿。
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.
如果你将同样的食物用搅拌机打成糊状，其中的液体成分就不那么容易迅速被吸收了。这将导致胃部保持扩张状态，让你的饱腹感持续更久。
Count your calories.
计算你的卡路里摄入。
Studies show that people who actively document their food intake by using a journal have drastic improvements over those who don't.
研究显示，主动在饮食日记中记录食物摄取的人与那些不做记录者相比，其饮食改善效果要显著得多。
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.
此外，了解一杯咖啡仅含10卡路里、一杯卡布奇诺却含有100卡路里，可以帮助你合理规划饮食，尽享美食同时减少热量摄入。
And while it may seem trivial, reducing your plate size can drastically change your food intake.
这看似简单的一步，缩小餐盘尺寸，实际上能够显著减少你的食物摄入。
Studies show that a simple change from 12 to 10 inches can reduce the amount of food you eat by up to 22%.
研究显示，仅仅把餐盘直径从12英寸缩小到10英寸，你摄入的食物量就能减少多达22%。
Our bodies have a hard time turning down food in front of us even when we're full.
即便是饱了，我们也很难抗拒摆在眼前的食物。
So the less food on your plate, the better.
因此，盘中食物越少，对你越有益。
Finally, sleep and stress play a large factor in how much we eat.
最终，睡眠质量与压力大小会显著影响我们的食量。
Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.
睡眠不足以及过大的压力都会刺激食欲，从而让保持体重变得更加难以把握。