經(jīng)科學(xué)驗(yàn)證，一種簡單的減肥方法

經(jīng)科學(xué)驗(yàn)證，一種簡單的減肥方法

Losing weight is often at the forefront of many people's minds at the start of the year. But if weight loss was your goal for 2019, chances are that by now, you've probably already experienced some challenges.

在新年伊始，減肥往往是許多人最關(guān)心的事情。但如果你的2019年目標(biāo)是減肥，那么很有可能到目前為止，你已經(jīng)經(jīng)歷了一些挑戰(zhàn)。

That's because sticking to a strict calorie controlled diet is not an easy task in modern environments – where tasty and high energy foods are attractive and easily available.

這是因?yàn)樵诂F(xiàn)代環(huán)境中，堅(jiān)持嚴(yán)格的卡路里控制飲食并非易事，因?yàn)樵诂F(xiàn)代環(huán)境中，美味和高能量的食物很有吸引力，而且很容易獲得。

Dieting is also made particularly difficult by our body's rapid response to decreases in food intake but opposing lack of response to overeating.

節(jié)食也變得特別困難，因?yàn)槲覀兊纳眢w對食物攝入量的減少做出快速反應(yīng)，而對過度飲食缺乏反應(yīng)。

This will be a familiar experience for many who have experienced almost immediate increases in hunger when dieting.

對于許多在節(jié)食時(shí)饑餓感幾乎立即增加的人來說，這將是一個(gè)熟悉的經(jīng)歷。

Most people will also have experienced how easy it is to overeat during holiday periods or other occasions.

大多數(shù)人也經(jīng)歷過在假期或其他場合暴食是多么容易。

A main course meal at a UK full service restaurant, for example, is likely to contain more than half of the calories required for an entire day.

例如，在英國一家提供全套服務(wù)的餐廳，一頓主菜可能包含超過一天所需熱量的一半。

Overeating not detected

暴飲暴食不檢測

Our recent research has shown that overeating is poorly detected in humans, even when energy intake is increased to provide an excess of more than 1,000 calories per day.

我們最近的研究表明，即使增加能量攝入以提供每天超過1000卡路里的熱量，人類也很難發(fā)現(xiàn)暴飲暴食。

In this study, overeating with 150 percent of the required daily calories did not change the appetite of participants.

在這項(xiàng)研究中，每天攝入150%所需熱量的過量飲食，并沒有改變參與者的食欲。

We tested for this by looking at appetite ratings and levels of specific hormones known to regulate appetite, as well as checking the food intake of participants during the next day.

我們通過觀察食欲等級和調(diào)節(jié)食欲的特定激素水平，以及在第二天檢查參與者的食物攝入量來測試這一點(diǎn)。

Our findings showed how the body fails to adjust to account for these additional calories.

我們的研究結(jié)果顯示，身體無法適應(yīng)這些額外的熱量。

This makes sense from an evolutionary perspective because in environments with limited access to food, overeating when food was available to our ancestors would increase their chances of survival by keeping them fuelled until food was available again.

從進(jìn)化的角度來看，這是有道理的，因?yàn)樵谑澄铽@取有限的環(huán)境中，當(dāng)我們的祖先有食物的時(shí)候吃得過多會(huì)增加他們的生存機(jī)會(huì)，讓他們一直保持能量直到食物再次獲得。

This shows that being aware of calorie intakes is important because short periods of accidental overeating can be sufficient to cause weight gain or impair weight loss.

這表明意識到卡路里的攝入是很重要的，因?yàn)槎虝旱囊馔獗╋嫳┦匙阋詫?dǎo)致體重增加或損害減肥計(jì)劃。

Indeed, some evidence suggests that increases in body weight during the festive periodare maintained throughout the rest of the year. And may also be responsible for incremental annual increases in body weight.

事實(shí)上，一些證據(jù)表明，只在節(jié)日期間體重增加，在一年的其余時(shí)間里保持不變，也可能是導(dǎo)致體重逐年增加的原因。

Similarly, overeating on a weekend can easily cancel out a strict diet that is maintained on weekdays.

同樣，周末暴飲暴食也很容易抵消工作日的嚴(yán)格飲食習(xí)慣。

But understanding how easy it is to overeat does not mean that weight loss can't be achieved. In fact, knowing this can help with weight loss – by being more aware of dietary choices.

但是，知道暴飲暴食是多么容易并不意味著減肥是不可能實(shí)現(xiàn)的。事實(shí)上，了解這一點(diǎn)可以幫助減肥——通過更多地了解飲食選擇。

Don't forget exercise

別忘了鍛煉

Despite our body's bias for weight gain, correct diet and lifestyle changes will produce and maintain weight loss if this is the desired aim.

盡管我們的身體對體重增加有偏見，如果這是我們想要的目標(biāo)，正確的飲食和生活方式的改變將產(chǎn)生并保持體重減輕。

Exercise may often be overlooked as people seek "the best diet for weight loss". But getting active still remains important if you want to lose weight – and especially for maintaining weight loss over prolonged periods of time.

當(dāng)人們尋求“最佳減肥食譜”時(shí)，運(yùn)動(dòng)常常被忽視。但是，如果你想減肥的話，運(yùn)動(dòng)仍然很重要，尤其是對于長時(shí)間保持減肥效果。

Exercise can complement dietary changes and help to minimise the increases in hunger experienced from dieting alone.

運(yùn)動(dòng)可以補(bǔ)充飲食的變化，并有助于將單純節(jié)食引起的饑餓感增加降到最低。

This is because exercise does not cause an increase in hunger to the same extent as dieting, despite also creating an energy deficit for weight loss.

這是因?yàn)檫\(yùn)動(dòng)不會(huì)像節(jié)食那樣導(dǎo)致饑餓的增加，盡管運(yùn)動(dòng)也會(huì)造成減肥所需的能量不足。

In fact, hunger is reduced when exercising intensely, which may help to stave off hunger pangs while increasing the energy deficit.

事實(shí)上，當(dāng)劇烈運(yùn)動(dòng)時(shí)，饑餓感會(huì)減少，這可能有助于緩解饑餓感，同時(shí)增加能量不足。

The importance of exercise for maintaining weight loss was also recently highlighted with participants from the US televised weight loss competition, The Biggest Loser.

最近，美國電視直播的減肥比賽《減肥達(dá)人》的參賽者，也強(qiáng)調(diào)了鍛煉對保持體重的重要性，他們是最大的輸家。

The tracking of participants for six years after the show revealed that the people who maintained their weight loss had increased their physical activity by 160 percent.

在節(jié)目播出后的六年里，對參與者的跟蹤顯示，那些堅(jiān)持減肥的人，他們的體育活動(dòng)增加了160%。

Whereas those who regained their lost weight had only increased physical activity by 34 percent.

而那些體重反彈的人只增加了34%的身體活動(dòng)。

Flexibility needed

需要靈活

Regardless of which dieting approach you choose, it is likely you will need a degree of flexibility – as most diets will require some compromise.

無論你選擇哪種節(jié)食方法，你都可能需要一定程度的靈活性——因?yàn)榇蠖鄶?shù)節(jié)食都需要一些妥協(xié)。

Perhaps, for example, you are invited to attend a meal at a restaurant for a special occasion or there is a holiday celebration involving additional eating.

例如，你可能會(huì)被邀請參加一個(gè)特殊場合的餐廳用餐，或者有一個(gè)節(jié)日慶典，包括額外的飲食。

Being aware that your body is not likely to respond to the increased calorie intake means that you can adjust your behaviour to avoid or compensate for any overeating, for example by being more mindful of food choices in the days before or after an occasion, or increasing your exercise levels to counter any excesses.

意識到你的身體不太可能對增加的卡路里攝入量做出反應(yīng)，這意味著你可以調(diào)整你的行為以避免或補(bǔ)償任何暴飲暴食，例如，在某個(gè)場合之前或之后的幾天里更加注意食物的選擇，或者增加你的運(yùn)動(dòng)量以減少攝入過多的卡路里。

What all this shows is that ultimately we should not rely on feedback signals from our body to detect levels of calorie intakes. Instead, conscious monitoring of diet and lifestyle behaviours is more than sufficient to counter our body's natural bias for weight gain.

所有這些都表明，我們最終不應(yīng)該依靠身體的反饋信號來檢測卡路里的攝入量。相反，有意識地監(jiān)控飲食和生活方式的行為，足以對抗我們身體對體重增加的自然偏見。

And by appreciating this need for conscious monitoring, it may help you to achieve any desired weight loss goals over the year ahead.

通過意識到這種有意識的監(jiān)控的必要性，它可能會(huì)幫助你在未來一年里實(shí)現(xiàn)任何想要的減肥目標(biāo)。