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减轻体重VS减少脂肪
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by Vernita ShermanIn order to lose weight, your body must burn more calories thanit takes in, but keep in mind that your body needs calories forenergy and when you exercise; your body needs even more calories.为减轻重量，身体必须燃烧大于摄入量的卡路里，但请谨记，当运动时，身体需要卡路里，甚至更多的卡路里以转换为能量。Before I talk about energy, the first thing you must understandis that losing weight and losing fat is not the same thing.Just because you lose weight, does not mean you lose fat, andjust because you lose fat, does not mean you lose weight. Whenpeople talk about losing weight, what the really want to do islose the excess fat on their body and obtain an attractivefigure.在我谈论能量前，必须明白的第一件事是，减轻体重及减少脂肪不是一回事，体重减轻，并不意味脂肪减少，而脂肪减少，并不意味体重减轻。当人们谈论减轻体重时，他们真正想要的是减少他们身体的额外脂肪，获得吸引人的体廓。When you eat, the body uses most of the calories forenergy. If you eat more calories than the body uses, it willget stored as fat. If you do not consume enough calories perday you will lose weight, but you will also lose energy. Whenyou do not consume enough energy (calories) for your body, itwill start using up your energy stores to make up for the energydeficiency.吃东西时，身体利用大量卡路里制造能量。假如摄入的卡路里量超过身体所需，它就会储存为脂肪。假如每天不摄取足够的卡路里，体重就会减轻，但也会减少能量。当不为身体摄入足够的能量（卡路里），它将开始消耗你的储备能量，从而引起能量匮乏。Unfortunately, the energy stores used is not yourstored fat, but instead it’s protein and carbohydrates (carbs)that will supply most of the energy (stored fat makes up a verysmall percentage). Your body will take the protein andcarbohydrates from your muscle cells; causing your muscle massto reduce (say good by to that toned attractive look) whichforces your metabolism to decrease (a low metabolism = slow orno fat burning). When this happens your body requires lessenergy to maintain its new lower body weight (remember the bodyweight is lower because you loss muscle), which is why yourbody conserves energy by slowing down the metabolism. In otherwords, the body has adapted to the new lower energy (calorie)intake which means that you will no longer continue to loseweight.不幸的是，储备能量的消耗不是储备脂肪的消耗，需要补给更多的能量以抵作蛋白质及碳水化合物（储备脂肪只制造很小的部分）。身体将从肌肉细胞中摄取蛋白质及碳水化合物，引起肌肉减少（以吸引人的外表看似乎很好），将使新陈代谢减慢（低新陈代谢=缓慢或不燃烧脂肪）。此情况发生时，身体仅需要少量能量维持其新的轻体重（记住体重的减轻是因为肌肉的减少），那是为什么身体通过减缓新陈代谢以保存能量。换句话说，身体不得不适应低能量的摄入，意味着将不再继续减轻体重。Keep in mind that the weight you had lost in the first placewas mostly water weight and you will eventually gain it backin the form of fat, not muscle (in order to get your musclemass back to the way it was before, you have to work onrebuilding it). Whencarbohydrates and protein that are alreadyin your body are used as the energy source, your body will losewater weight because both carbohydrates and protein hold waterin the cells. In essence, you are dehydrating yourself to loseweight. So yes the scale will go down, but approximately 75%(if not more) of it is water instead of fat. And just so youknow, exercising while consuming a small calorie intake justmakes the situation worse. This is because when you exercise,you start burning off more energy and the more you workout, themore energy your body needs.记住首先减掉的体重大部分是水的重量，最终将会以脂肪，而非肌肉的形式重新获得（为了获得曾有的肌肉，你不得不重塑它）。当体内的蛋白质及碳水化合物被作为能量资源消耗时，身体将失水，因为蛋白质及碳水化合物两者细胞中皆含水。本质上，你使自己脱水以减轻体重。当然比例将下降，但大约75%（也许不到）的水而非脂肪（减少）。如你所知，运动却摄入少量的卡路里非常糟糕。因为运动时开始燃烧更多的能量，你损耗的能量越多，你的身体需要的能量越多。I already told you above wherethe energy comes from, and if you do not give your body theenergy it needs, it will just feed on your muscles even quickernow that you are exercising. So eat more food! In additionto this, when you cut down too much on your calorie intake,your body will start storing calories because it doesn’t knowwhen you will eat again. The calories that are stored will bestored as fat. So in other words, when your body is storingenergy, it’s basically storing more fat.我前面已告知能量来自何处，假如不给予身体其所需能量，它将比运动消耗更快地以你的肌肉为能源。所以，多吃点！另外，当卡路里摄入量减少，身体将开始储存卡路里，因为它不知道你什么时候再吃。被储存的卡路里将以脂肪的形式储存。因此换句话说，当身体储存能量，基本上是在储存更多的脂肪。To summarize my point: Not eating enough calories results inmuscle loss, dehydration, slower fat burning, and your bodywill always adapt to a lower calorie intake.概括来说，不摄入足够的卡路里导致肌肉的减少，脱水，减缓脂肪燃烧，身体将总适应低卡路里摄入量。Bottom Line: if you can’t maintain that lower calorie intakefor the rest of your life, you will gain your weight backwhen you get tired of starving yourself!概要：假若你余生不能保持低卡路里摄取量，当你停止节食，你的体重将反弹。To lose weight properly (burning fat) you must increase yourmetabolism (weight training) and your need for oxygen (aerobics)while eating enough calories each day (nutritious diet) togive you energy and maintain the protein in your muscles becauseprotein helps build muscles, which indirectly burns fat. Thisbrings up another good point: When you build muscle your weightwill increase because your muscles are made up of mostly water,but your body fat percentage will decrease because buildingmuscles increase your metabolism (in other words, muscles waymore than fat, but take up less space than fat).为适当地减轻体重（燃烧脂肪），每天摄入足够的卡路里（营养饮食）后，必须加快新陈代谢（体重训练），你需要有痒运动，可给你能量并保持肌肉里的蛋白质，因为蛋白质有助于生成肌肉，将间接地燃烧脂肪。另一个好处是：肌肉增加，体重将增加，因为肌肉主要由水组成，但身体脂肪比例将减少，因为生成肌肉将增加新陈代谢（换句话说，肌肉比脂肪多，但比脂肪所占空间少）。So keep in mindthat losing body fat can’t be measured by a scale; use ameasuring tape and also look at yourself in the mirror, and thenyou will see the true results. One of the best ways to know ifyou are losing more body fat than water is by using a body fatanalyzer. Make sure that you focus on fat loss not weight loss. Your goalshould be to lose weight by burning fat, not losing water fromyour muscles. Remember this when you choose your weight lossprogram.所以记住，减少身体脂肪不能用秤称，用皮尺量，也可以用镜子照自己，你将看到真实的结果。知道是否减少脂肪而非水分的最好方法是用脂肪分析器测量。确信你想减少脂肪而非减轻重量。你的目的是通过燃烧脂肪以减轻重量，而不是损失你肌肉里的水分。当你选择减肥计划时记住这点。[
本帖最后由 梦蝶 于 2007-2-22 00:29 编辑]
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