Do you really need to exercise to loseweight?

你真的需要鍛煉來減重嗎椎木？

英文原文來源：http://health.usnews.com/wellness/articles/2016-07-22/do-you-really-need-to-exercise-to-lose-weight?int=a14709

（此英文文章只做翻譯練習(xí)之用）

When most people decide to lose weight, they go on a diet.It's just automatic.

大部分人決定減肥時(shí)违柏，他們會(huì)去通過節(jié)食的方式∠阕担基本上是一種自動(dòng)的選擇漱竖。

Exercising,however, tends to be a totally different story. After all, exercise takes timeout of our already over-packed schedules, gym memberships don't come cheap and,let's face it, exercise isn't the most exciting thing you can do with the sparetime you do have.

但是鍛煉似乎是另一種完全不同的方式。畢竟畜伐，鍛煉是要在我們本身已經(jīng)超負(fù)荷的時(shí)間表里再擠出時(shí)間馍惹，健身會(huì)員卡也并不便宜。而且玛界，讓我們承認(rèn)吧万矾，健身并不是你在閑暇時(shí)的最令人激動(dòng)的活動(dòng)。

So we tell ourselves – and anyone who tries to force us to exerciese–"diet makes a bigger dent when it comes to weight loss, anyway."

因此我們告訴自己和那些試圖強(qiáng)迫我們?nèi)ュ憻挼娜耍涸谀阆胍獪p重時(shí)慎框，節(jié)食會(huì)是有更大的效果良狈。

Andyou wouldn't be completely wrong.

你并不是完全沒有道理。

Exercise's Weight-Loss Weakness

用鍛煉方式來減重的負(fù)面效果

Weight loss boils down to calories in versus calories out. To lose weight, you have to maintain a caloric deficit, meaning that you'reconsuming fewer calories than you're burning each day.

減重歸根到底是攝入的卡路里和消耗的卡路里之間的對(duì)比笨枯。為了達(dá)到減重的目的薪丁，你不得不保持一個(gè)所謂的卡路里赤字，意思是你攝入的卡路里要小于你消耗的卡路里馅精。

And,when it comes to achieving that caloric deficit, minimizing calories in provesto be easier than maximizing calories out. "While it may take an hour toburn 500 calories by exercising, it takes just a few minutes to eat that allback," says registered dietitian and certified strength and conditioningspecialist Alissa Rumsey, spokeswoman for the Academy of Nutrition andDietetics.

為了達(dá)到這個(gè)卡路里赤字严嗜，使攝入的卡路里最小化被證明是比消耗卡路里最大化更容易達(dá)成的≈薷遥“可能為了消耗掉500卡路里漫玄，你需要鍛煉一個(gè)小時(shí)，只需要幾分鐘就吃回來了”Alissa

Rumsey說压彭，她是注冊(cè)營養(yǎng)師睦优，也是通過認(rèn)證的體能訓(xùn)練專家同時(shí)是營養(yǎng)與飲食結(jié)構(gòu)學(xué)院的發(fā)言人渗常。

What'smore, it may actually take more than an hour to burn those 500 calories. Whilea systematic review from Montclair State University found that the actual actof exercise burns fewer calories than we've always thought, a 2016 CurrentBiology study determined that after a certain point, exercising for longerperiods does not necessarily burn more calories.

更多的是，可能實(shí)際上要花費(fèi)超過一個(gè)小時(shí)才能消耗掉500卡路里刨秆。一項(xiàng)Montclair州立大學(xué)的系統(tǒng)性研究發(fā)現(xiàn)凳谦，真實(shí)鍛煉所消耗掉的卡洛里比我們平時(shí)預(yù)期的要低。2016年一項(xiàng)正在進(jìn)行中的生物學(xué)研究證實(shí)達(dá)到一個(gè)限度后衡未，鍛煉時(shí)間的加長并不一定消耗掉更多的卡路里尸执。

In the study, people who worked out moderately burned about 200 more calories per

day than sedentary folks. However, those who exercised even more?did not burn as many calories per day as would be expected given their activitylevels. Researchers concluded that physical activity wasn't all that importantto weight loss.

研究中表明，溫和的鍛煉的人比不愛運(yùn)動(dòng)的人每天會(huì)多消耗200卡路里缓醋。但是如失，鍛煉更多的人，考慮到他們鍛煉的程度送粱，他們其實(shí)并沒有消耗掉與其程度預(yù)期相符的卡路里褪贵。研究人員總結(jié)說體育鍛煉對(duì)于減重來說并沒有那么重要。

There is, however, a huge difference between body weight and body composition. Body

weight is the number on your bathroom scale. Body composition is the percentage of that number that is fat, versus the percentage that is made up of lean tissues like muscle. And, even though we all obsess over the scale, what really determines health – or even physique for that matter – is body composition, Rumsey explains.

但是抗俄，體重和身體結(jié)構(gòu)是有很大區(qū)別的脆丁。體重是你在自家體重秤上所顯示的數(shù)字。身體結(jié)構(gòu)則是關(guān)于身體里百分之多少是肥肉动雹，百分之多少是肌肉槽卫。即使我們每個(gè)人都關(guān)注體重秤上的數(shù)字，但是真正決定你健康與否或者身材如何的則是你的身體結(jié)構(gòu)胰蝠。

It'simportant to realize that the Current Biology study controlled for both. Itdidn't investigate how exercise affects body composition. And, to be clear,when it comes to body composition, exercise rules supreme.

應(yīng)該意識(shí)到現(xiàn)今的生物學(xué)研究對(duì)于兩者都有涉及歼培。過去不曾調(diào)查鍛煉是如何影響身體結(jié)構(gòu)的。要知道茸塞，如果談到身體結(jié)構(gòu)的話躲庄，鍛煉則是起主要作用的。

That's because, apart from burning calories in the gym, exercise (or more specifically, the right exercise) has the potential to greatly increase your resting (or basal) metabolic rate, according to research published in Proceedings of the Nutrition Society. Resting metabolic rate is the number of calories that you burn sitting, breathing and letting your heart beat. The number of calories you burn simply by living. The study's authors note that resting metabolic rate is the single largest determiner of how many calories you burn each day. So when it comes to weight loss and improving body composition, resting metabolic rate matters.?

這是因?yàn)榧嘏埃鶕?jù)發(fā)表在營養(yǎng)學(xué)社會(huì)雜志上的研究表明噪窘，除了在健身房里燃燒卡路里之外，鍛煉效扫，嚴(yán)格的說是正確的鍛煉能夠提高你的基礎(chǔ)代謝率效览。基礎(chǔ)代謝率是指你在坐著荡短、呼吸以及心臟保持跳動(dòng)所消耗掉的卡路里數(shù)量。是你保持活著的狀態(tài)所需要消耗的卡路里數(shù)量哆键。這項(xiàng)研究的坐著表示基礎(chǔ)代謝率是決定你每天消耗掉多少卡路里的單一決定因素中最重要的一個(gè)掘托。所以，當(dāng)提到減重以及改善身材時(shí)籍嘹，基礎(chǔ)代謝率是很重要的影響因素闪盔。

Theauthors even shrug off the fact that the direct effects of exercise on energyexpenditure, meaning the number of calories you can burn during an exercisesession, are just a sweaty drop in the bucket of overall caloric expenditure.They basically say, "Sure, you can only burn so many calories during 30minutes of exercise. But exercise will still help you burn more calories the other23 hours and 30 minutes of the day."

作者們甚至對(duì)于鍛煉對(duì)于能量消耗的直接作用滿不在乎弯院，也就是你在鍛煉時(shí)所消耗掉的卡路里數(shù)量，只是眾多能量消耗中的很小一點(diǎn)點(diǎn)泪掀。他們基本上說听绳，當(dāng)然，你只能在30分鐘的鍛煉中消耗掉這么多的卡路里异赫。但是鍛煉可以幫助你在一天中剩余的23小時(shí)零30分鐘里消耗掉更多卡路里椅挣。

Exercise can increase resting metabolic rate in two ways. First, it creates what's termed excess post-exercise oxygen consumption, or EPOC, an increased caloric burn that continues even hours after you've left the gym as your body works to return to a homeostasis environment. EPOC is largely determined by the intensity of your exercise. Work closer to your max capacity, and the harder your body will have to work afterward to lower your core body temperature, repair muscle fibers, clear your body of metabolic waste and get you ready for your next exercise session. Second of all, exercise, especially strength training exercise, increases your body's levels of lean muscle, which, apart from uncontrollablefactors like your age, sex and genetics, makes the biggest impact on yourresting metabolic rate.

鍛煉時(shí)在兩個(gè)方面提高基礎(chǔ)代謝率。首先塔拳，它創(chuàng)造了被稱之為運(yùn)動(dòng)后過量氧耗的現(xiàn)象鼠证，也簡稱為EPOC，是一種為了使機(jī)體在運(yùn)動(dòng)后恢復(fù)期內(nèi)償還運(yùn)動(dòng)中的氧虧靠抑，以及在運(yùn)動(dòng)后使處于高水平代謝的機(jī)體恢復(fù)到安靜水平時(shí)消耗的氧量量九。EPOC的大部分是由你鍛煉的強(qiáng)度所決定的。越接近你的運(yùn)動(dòng)極限颂碧，你的身體越需要在運(yùn)動(dòng)后工作來使你的恢復(fù)到正常狀態(tài)時(shí)的體溫荠列、修復(fù)肌肉過熱、清楚乳酸堆積廢物载城，為了下一次的鍛煉做準(zhǔn)備肌似。其次，鍛煉个曙，尤其是力量訓(xùn)練锈嫩，能夠提高機(jī)體的肌肉含量。肌肉含量是除了其他不可控制的因素如年齡垦搬、性別呼寸、基因等之外決定你基礎(chǔ)代謝率的最重要因素。

So, to connect the dots, exercise increases muscle, which increases your resting metabolic rate, which increases your daily energy expenditure, which helps you achieve a caloric deficit, which results in weight loss–even on days that you don't exercise.

所以猴贰，總結(jié)來說就是对雪，鍛煉提高肌肉含量，提高你的基礎(chǔ)代謝率米绕，提高你每天的能量消耗瑟捣，幫助你達(dá)到一個(gè)卡路里赤字狀態(tài)，結(jié)果是體重下降栅干，即使是在你不鍛煉的日子迈套。

Exercise's ability to increase resting metabolic rate becomes even more impressive when you consider what weight loss does to your metabolism. According to the International Journal of Obesity, losing 10 percent of your body weight results in your resting metabolic rate slowing by 20 to 25 percent. Called "metabolic adaptation" or "adaptive thermogenesis," it's a byproduct of your body trying not to lose weight, which it interprets as starvation,even when it's achieved in a healthy, balanced way. (Of course, this metabolicadaptation is even worse in people who excessively cut calories, but that's awhole other story!) It also partially explains why, four to five years aftersuccessfully losing weight, about two-thirds of people actually weigh more thanthey did to begin with, according to research from the University of California– Los Angeles.

當(dāng)你考慮減重對(duì)你的新陳代謝的影響的時(shí)候，鍛煉能夠提高基礎(chǔ)代謝率的能力將會(huì)格外突出碱鳞。根據(jù)國際肥胖日志表示桑李，減重10%將會(huì)導(dǎo)致你基礎(chǔ)代謝率減少20%至25%。這被稱為新陳代謝慣性或者習(xí)慣性生熱作用。這是一種你在試圖減重時(shí)的副作用贵白。它認(rèn)為你的身體處于一種饑餓狀態(tài)率拒，即使你已經(jīng)達(dá)到了一個(gè)健康、均衡的生活方式禁荒。這其實(shí)也能部分解釋了為什么有些人在成功減重4到5年后猬膨，其中三分之二的人會(huì)比減重前更重，根據(jù)加利福尼亞大學(xué)的研究表示呛伴。

"Inorder to lose weight and keep it off in the healthiest possible way, you needto maintain lean body mass and lose only your excess fat. If you simply cutcalories, but you don't maintain a healthy level of exercise, you will lose notonly body fat, but you'll lose muscle mass as well. When you are losing bothfat and lean body mass, or muscle, you are essentially starving yourself.Starvation results in hormone imbalances, muscle wasting, loss of essentialminerals and a long list of physical problems," explains Brian Quebbemann,a metabolic and bariatric surgeon and founder of the N.E.W. Program weight-losssystem in California. "Achieving a healthy balance between body fat andmuscle requires a healthy balance between exercise and calories consumed. Byfocusing only on cutting calories, you are only looking at half theequation."

為了減重勃痴，并且以最健康的方式減重，你必須保持你的肌肉含量磷蜀，只減少多余的脂肪召耘。如果你只是簡單的減少卡路里，但并沒有保持一個(gè)合適的鍛煉水平褐隆，你不僅減了脂肪污它，也減了肌肉。當(dāng)你同時(shí)減少脂肪和肌肉時(shí)庶弃，其實(shí)你是在餓自己衫贬。饑餓會(huì)導(dǎo)致荷爾蒙水平失衡，肌肉浪費(fèi)歇攻，基礎(chǔ)礦物元素的損失以及其他很多生理上的問題固惯。達(dá)到身體脂肪含量與肌肉含量的健康的平衡狀態(tài)需要保持鍛煉和攝入卡路里的均衡。如果你只關(guān)注減少卡路里缴守，那你只看到了問題的一半葬毫。

Soyeah, you really need to exercise to lose weight. But not because exerciseactually burns that many calories.

所以，是的屡穗，你確實(shí)需要鍛煉來減重贴捡。但并不是因?yàn)殄憻捘軌蛳牡裟敲炊嗟目防铩?/p>