关于运动和减肥的真相

关于运动和减肥的真相

When you want to lose weight, there are two things you do: eat less and exercise more.

当你想减肥时，通常会做两件事：少吃、多运动。

Just cutting calories should cause you to drop pounds. But exercise alone is rarely enough for weight loss. Life isn't fair, after all.

减少卡路里的摄入可以让你体重下降，但是仅仅靠锻炼却不足以减肥。毕竟，生活不是公平的。

If more serious exercise is your thing, 30 minutes of vigorous stationary bicycling burns 391 calories. But that gets wiped away with one slice of pepperoni pizza.

如果你做了更多严格的锻炼，强有力地锻炼30分钟的固定自行车可以燃烧391卡路里，但这仅仅是少吃一片意大利辣香肠披萨就可以做到。

It seems like simple math: If exercising for x minutes burns y calories, then just exercise longer and burn more calories. But research shows it's not that easy.

这看起来是一个简单的计算：如果锻炼x分钟燃烧y卡路里，那么锻炼时间更长就会燃烧更多热量。但是研究表明并没有这么简单。

All that exertion you put into a morning run doesn't work magic on its own. (Photo: lzf/Shutterstock)

Recently, New Scientist explained it with a story called, "Why doing more exercise won't help you burn more calories." Science writer Teal Burrell explored the idea of the so-called exercise paradox. People who dramatically increase their workout regimens often find that despite all the sweat and motion, they shed few pounds. Scientists have several theories why that might happen.

最近，新科学家用一个故事进行了解释：“为什么更多的锻炼不能帮助你燃烧更多的热量?”大幅度增加锻炼计划的人通常会发现，尽管汗水和运动量都很大，但他们只减掉了很少的体重。科学作家蒂尔·伯勒尔探究了这一所谓的锻炼悖论。科学家有很多理论来解释为什么会这样。

They eat more. You went for a grueling hike and are so proud of yourself, so you reward yourself later with a chocolate shake.

他们往往吃得更多。你去参加了一次艰苦的徒步旅行，并且为自己感到骄傲，所以你稍后会用巧克力奶昔来奖励自己。

We tend to overestimate how many calories we burn when we exercise and often eat a lot to compensate. (Photo: Arturs Budkevics/Shutterstock)

They move less. You went on that grueling hike in the morning, so you sprawled on the couch the rest of the day. Another theory is that people make up for their workouts by spending the rest of the time being sedentary.

他们移动地更少。你早上进行了一次艰苦的徒步旅行，所以剩下的一天你都躺在沙发上。另一种理论是，人们把剩下的时间花在久坐上，以此来弥补他们的锻炼。

The body adapts. The theory that seems to make the most sense is that when you exercise more, your body adjusts by spending less energy on internal functions, from the immune system to digestion.

身体适应。最合理的理论似乎是，当你锻炼得越多，你的身体就会通过在从免疫系统到消化等内部功能上消耗更少的能量来进行调整。

Some nutritionists believe weight loss is about 80% diet and 20% exercise. (Photo: Billion Photos/Shutterstock)

Nutritionists will say that weight loss is about 80% diet and 20% exercise. So yes, watch the brownies and the snacks if you're trying to lose the love handles, but keep moving. It's an eat-move combination that does require smart eating and regular movement to be healthy. Sometimes being fit just doesn't seem fair. But it's worth it.

营养学家会说减肥是80%的饮食和20%的运动。所以，如果你想减掉腰间赘肉，那就看看布朗尼和零食吧，但要坚持运动。这是一种饮食与运动的结合，需要聪明的饮食和规律的运动才能保持健康。有时候保持健康似乎并不公平。但这是值得的。