锻炼更多但体重仍在增加?试试下面的测试
锻炼更多但体重仍在增加?试试下面的测试
You're running on the treadmill, hitting up every HIIT class on your gym's schedule, and strength training more than you ever thought possible. But your scale hasn't gotten the memo. What gives? This five-question quiz will help you pinpoint your problem — and get your weight moving in the right direction.
你在跑步机上跑步，在健身房的日程表上完成每一堂HIIT课程，进行比你想象中更多的力量训练。但是你的秤还没有记录下来。到底发生了什么事?这五个问题的测试将帮助你找到你的问题所在，让你的体重朝着正确的方向移动。
4 Reasons You're Gaining Weight Despite Working Out
锻炼后体重增加的4个原因
1. Are you cutting calories?
1. 你在减肥吗?
To lose weight, you need to burn more calories than you're taking in. (Need proof? Here are six reasons you can't out-exercise a bad diet.) But there's cutting calories and then there's cutting too many calories, says registered dietitian and strength coach Marie Spano, RD, CSSD, CSCS. When you start slashing calories like a ninja, you might not be giving yourself enough fuel to really hit it during your workouts. "You just go through the motions," she says. Plus, many people who start off their days severely restricting calories end up throwing caloric caution to the wind by dinnertime. "If you don't have enough food, you're likely to encounter sugar cravings later in the day," says Washington D.C.-based registered dietitian Anne Mauney.
为了减肥，你需要燃烧比你摄入的更多的卡路里。(需要证明吗?这里有六个理由说明你不能通过锻炼来摆脱不良的饮食习惯。注册营养师兼力量教练玛丽·斯帕诺(Marie Spano)说，要减少热量摄入，然后又要减少太多的热量。当你像忍者一样开始减少卡路里的摄入时，你可能没有给自己足够的能量在锻炼过程中真正消耗它。“你只是做做样子，”她说。此外，许多严格限制热量摄入的人在开始一天的生活时，到了晚饭时间就把热量摄入的警告抛到了九霄云外。“如果你没有足够的食物，你可能会在当天晚些时候想吃糖”。华盛顿特区的美国注册营养师Anne Mauney说。
2. Do you follow up your workouts with a store-bought smoothie?
2. 你是否会在锻炼后喝一杯商店里买的奶昔?
Hitting up the smoothie counter might not be the best way to go about refueling your muscles. (These beverages are just a few examples of sips with seriously scary calorie counts.) "Many smoothies are loaded with sugar and calories, and can completely counteract any calorie-burn you got from your workout," Spano says. Fruit, yogurt and sherbet-heavy varieties are among the worst offenders.
喝奶昔可能不是给你的肌肉补充能量的最好方法。(这些饮料只是一小口就含有可怕卡路里的饮料的几个例子。)斯帕诺说:“许多冰沙富含糖和卡路里，可以完全抵消你从锻炼中消耗的卡路里。”水果、酸奶和含大量果汁的品种都是罪魁祸首。
Instead of buying a pre-made smoothie, whip up one of these easy three-ingredient smoothie recipes at home. And don't slurp it down on-the-go. When people sit down to eat their meals, they wind up feeling fuller and eating less later in the day than if they had eaten while on the move, according to a 2015 Journal of Health Psychology study.
与其买现成的奶昔，不如在家做一份简单的三种成分的奶昔。不要在路上狼吞虎咽。2015年《健康心理学杂志》(Journal of Health Psychology)上的一项研究显示，当人们坐下来吃饭时，他们会感到更饱，而且在一天的晚些时候吃得也比在路上吃得少。
3. Do you constantly crave food?
3.你经常渴望食物吗?
This might not be a bad thing. Research goes back and forth on exercise's effects on hunger, but if your workout is increasing your appetite, it's not necessarily a big deal, Spano says. "People eat for a variety of reasons, and hunger is often the last reason." (Hey, it's better than eating to satisfy cravings or soothe stress.) But, still, if you're chowing down on more calories than you're burning — even if you're burning a ton — you're going to gain weight, she says.
这可能不是一件坏事。斯帕诺说，关于锻炼对饥饿的影响的研究一直在反复进行，但如果你的锻炼增加了你的食欲，这并不一定是什么大问题。“人们吃东西有各种各样的原因，饥饿往往是最后一个原因。”(嘿，这比吃东西来满足欲望或缓解压力要好。)但是，如果你摄入的卡路里比你燃烧的要多——即使你燃烧了一吨——你的体重还是会增加，她说。
4. Do you read your cardio machine's calorie-counter displays?
4. 你读过你的心脏机的卡路里计数器吗?
Your treadmill (not to mention your elliptical and stationary bike) is lying to you. Some machines may overestimate your caloric burn by up to 30 percent, according to the American Council on Exercise. So if you put your trust in them, you could easily end up eating more calories than you burn — even if you're diligently tracking your efforts.
你的跑步机(更不用说你的椭圆和固定自行车了)在骗你。根据美国运动协会(American Council on Exercise)的数据，有些机器可能会高估你燃烧的卡路里高达30%。因此，如果你相信它们，你很容易就会吃下比你燃烧的更多的卡路里——即使你一直在努力。
