科学减肥小妙招：英语精读讲义

We all want to lose fat and stay healthy, 用詞

我们都想减掉脂肪，同时保持健康，

but with all these diet pills and plans,

但面对这么多减肥药和减肥方案，

what does science have to say about weight loss tips? 語法

对于减肥秘诀，科学究竟怎么说？

Let's get the obvious out of the way first. 習語

先从最显而易见的一点说起。

Exercise.

运动。

Not only does the physical act of exercise 語法

运动本身不仅能

burn calories immediately,

立即消耗热量，

science has recently found

科学家最近还发现，

that it continues to burn fat while you sleep.

它能让你在睡觉时继续燃烧脂肪。

During exercise, your body uses up most of its available carbohydrates for energy 短語動詞

运动时，身体会消耗掉大部分可用的碳水化合物来供能

and replaces them over the next 24 hours.

并在接下来的24小时内将其补充回来。

In the meantime, it begins to break down your fat stores 講解

在此期间，身体会开始分解储存的脂肪，

for basic functions such as walking, talking, and even sleeping.

用来维持走路、说话，甚至睡觉等基本活动。

Don't skip meals, especially breakfast. 短語搭配

不要漏掉任何一餐，尤其是早餐。

We've explained in our last video the science behind appetite.

我们在上一个视频中解释过食欲背后的科学原理。

When you starve yourself, 用詞

当你让自己挨饿时，

your body and brain create intense urges to eat high-calorie foods 短語搭配

身体和大脑会强烈驱使你去吃高热量食物，

as opposed to healthy options. 短語搭配

而不是选择健康食品。

Breakfast specifically helps to keep blood sugar and hormone levels regular

尤其是早餐，它有助于维持血糖和激素水平稳定，

and gives your metabolism a boost to burn more calories through the day. 短語搭配

还能加快新陈代谢，让你一整天消耗更多热量。

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乳制品也有帮助。

Protein induces a large release of the chemical PYY, 講解

蛋白质会促使身体大量释放一种名为PYY的化学物质，

which goes to the brain and suppresses hunger signals.

它会进入大脑，抑制饥饿信号。

Simply adding 10% more protein to your food

只要把食物中的蛋白质增加10%，

can keep you full much longer. 語法

就能让饱腹感维持更久。

Low-fat dairy, on the other hand, 表達脈絡

另一方面，低脂乳制品

contains calcium, which binds to other fats you've eaten 用詞

含有钙，它会与你吃下的其他脂肪结合，

and creates a soup-like substance, which can't be absorbed.

形成一种无法被吸收的汤状物质。

Instead, your body excretes this soup,

你的身体反而会把这种汤状物质排出去，

and with it, more of the fat you've consumed.

连同它一起排出的，还有更多你摄入的脂肪。

Speaking of soup, it's perhaps one of the best-kept dieting secrets. 講解

说到汤，它或许是减肥界最不为人知的秘诀之一。

When you drink a glass of water with your meal,

吃饭时，如果你喝一杯水，

the fluid is easily absorbed before your food is digested,

水分会在食物消化前被轻易吸收，

which quickly brings down the stomach size, making you feel hungry. 短語動詞

胃的体积很快就会缩小，让你产生饥饿感。

Take that same meal and puree it in a blender,

如果把同样的一餐放进搅拌机打成糊状，

and the fluids have a much harder time being absorbed quickly. 語法

其中的水分就很难被迅速吸收。

This means your stomach stays expanded,

这意味着你的胃会保持撑开的状态，

making you feel full for longer.

让饱腹感持续更久。

Count your calories.

计算你摄入的热量。

Studies show that people who actively document their food intake by using a journal 用詞

研究显示，主动用日记记录自己吃了什么的人

have drastic improvements over those who don't. 語法

往往比不记录的人取得更显著的成效。

Furthermore, knowing a coffee is 10 calories,

此外，如果你知道一杯普通咖啡含10卡路里，

but a cappuccino is 100,

而一杯卡布奇诺含100卡路里，

gives you the opportunity to structure your diet 短語搭配

你就能更合理地安排饮食，

to eat more while taking in less calories. 講解

既吃得更多，又摄入更少的热量。

And while it may seem trivial, 語法

虽然这听起来可能微不足道，

reducing your plate size can drastically change your food intake.

但换小一点的餐盘，能大幅改变你的进食量。

Studies show that a simple change from 12 to 10 inches

研究显示，只要把12英寸的餐盘换成10英寸，

can reduce the amount of food you eat by up to 22%. 語法

就能让你的进食量最多减少22%。

Our bodies have a hard time turning down food in front of us, 短語動詞

面对摆在眼前的食物，我们的身体很难拒绝，

even when we're full.

即使已经吃饱了也是如此。

So the less food on your plate, the better. 語法

所以，盘子里的食物越少越好。

Finally, sleep and stress play a large factor in how much we eat. 短語搭配

最后，睡眠和压力会在很大程度上影响我们的食量。

Both sleep deprivation and stress levels increase appetite, 用詞

睡眠不足和压力都会增加食欲，

making it harder to keep off the pounds. 講解

让减掉的体重更难保持。

Got a burning question you want answered? 習語

有什么特别想知道答案的问题吗？

Ask it in the comments or on Facebook and Twitter,

欢迎在评论区，或在Facebook和Twitter上提问，

and subscribe for more weekly science videos.

别忘了订阅，每周观看更多科学视频。