科學減肥小撇步：英語精讀講義

We all want to lose fat and stay healthy, 用詞

我們都想減掉脂肪，同時保持健康，

but with all these diet pills and plans,

但面對這麼多減肥藥和減重計畫，

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

對於減重祕訣，科學究竟怎麼說？

Let's get the obvious out of the way first. 慣用語

先從最顯而易見的一點說起。

Exercise.

運動。

Not only does the physical act of exercise 文法

運動本身不僅能

burn calories immediately,

立刻消耗熱量，

science has recently found

科學家最近還發現，

that it continues to burn fat while you sleep.

它能讓你在睡覺時繼續燃燒脂肪。

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

運動時，身體會消耗掉大部分可用的碳水化合物來供應能量

and replaces them over the next 24 hours.

並在接下來的24小時內將其補充回來。

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

在此期間，身體會開始分解儲存的脂肪，

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

用來維持走路、說話，甚至睡覺等基本活動。

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

不要漏掉任何一餐，尤其是早餐。

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

我們在上一支影片中解釋過食慾背後的科學原理。

When you starve yourself, 用詞

當你讓自己挨餓時，

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

身體和大腦會強烈驅使你去吃高熱量食物，

as opposed to healthy options. 片語搭配

而不是選擇健康食品。

Breakfast specifically helps to keep blood sugar and hormone levels regular

尤其是早餐，它有助於維持血糖值與荷爾蒙濃度穩定，

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

還能加快新陳代謝，讓你一整天消耗更多熱量。

Adding more protein and low-fat dairy to your diet helps as well.

在飲食中增加蛋白質和低脂乳製品也有幫助。

Protein induces a large release of the chemical PYY, 講解

蛋白質會促使身體大量釋放一種名為PYY的化學物質，

which goes to the brain and suppresses hunger signals.

它會進入大腦，抑制飢餓訊號。

Simply adding 10% more protein to your food

只要把食物中的蛋白質增加10%，

can keep you full much longer. 文法

就能讓飽足感維持更久。

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

另一方面，低脂乳製品

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

含有鈣，會和你吃下的其他脂肪結合，

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

形成一種無法被吸收的湯狀物質。

Instead, your body excretes this soup,

你的身體反而會把這種湯狀物質排出去，

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

連同它一起排出的，還有更多你攝取的脂肪。

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

說到湯，它或許是減重界最不為人知的祕訣之一。

When you drink a glass of water with your meal,

吃飯時，如果你喝一杯水，

the fluid is easily absorbed before your food is digested,

水分會在食物消化前被輕易吸收，

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

胃的體積很快就會縮小，讓你產生飢餓感。

Take that same meal and puree it in a blender,

如果把同樣的一餐放進果汁機打成泥，

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

其中的水分就很難被迅速吸收。

This means your stomach stays expanded,

這表示你的胃會維持撐開的狀態，

making you feel full for longer.

讓飽足感持續更久。

Count your calories.

計算你攝取的熱量。

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

研究顯示，主動用日記記錄自己吃了什麼的人

have drastic improvements over those who don't. 文法

往往比不記錄的人取得更顯著的成效。

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,

而一杯卡布奇諾含100卡路里，

gives you the opportunity to structure your diet 片語搭配

你就能更合理地安排飲食，

to eat more while taking in less calories. 講解

既吃得更多，又攝取更少的熱量。

And while it may seem trivial, 文法

雖然這聽起來可能微不足道，

reducing your plate size can drastically change your food intake.

但換小一點的餐盤，能大幅改變你的進食量。

Studies show that a simple change from 12 to 10 inches

研究顯示，只要把12英吋的餐盤換成10英吋，

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

就能讓你的進食量最多減少22%。

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

面對擺在眼前的食物，我們的身體很難拒絕，

even when we're full.

即使已經吃飽了也是如此。

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

所以，盤子裡的食物越少越好。

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

最後，睡眠和壓力會在很大程度上影響我們的食量。

Both sleep deprivation and stress levels increase appetite, 用詞

睡眠不足和壓力都會增加食慾，

making it harder to keep off the pounds. 講解

讓減掉的體重更難維持。

Got a burning question you want answered? 慣用語

有什麼特別想知道答案的問題嗎？

Ask it in the comments or on Facebook and Twitter,

歡迎在留言區，或在Facebook和Twitter上提問，

and subscribe for more weekly science videos.

別忘了訂閱，每週觀看更多科學影片。