Is exercise the best way to lose fat? 鍛煉是減脂的最佳方式嗎？

本集內容

Is exercise the best way to lose fat?

鍛煉是減脂的最佳方式嗎？

文字稿

Is exercise the best way to lose fat?

鍛煉是減脂的最佳方式嗎？

Well, at the start of exercise, especially when it’s intense, we mainly use glycogen for energy.

其實在鍛煉一開始的階段，特別是在做高強度鍛煉時，我們的身體主要以糖原為能量來源。

This comes from the carbohydrates we eat, which is stored in the muscles and liver.

糖原來自於我們攝入的碳水化合物，它們被貯藏在肌肉和肝臟中。

Fat, on the other hand, is a slower-burning fuel mainly used in moderate intensity and long duration activities, like walking or cycling.

而脂肪則是一種燃燒緩慢的燃料，它主要被用於中等強度和長時間的活動中，比如徒步或騎行。

（Source: Journal of the Academy of Nutrition and Dietetics）
But, you would need to burn around 7,000 calories to lose a kilo of fat… not very efficient.

（來源：Journal of the Academy of Nutrition and Dietetics）
不過，你需要消耗大約七千卡路裡才能減掉一公斤脂肪，這樣減脂的效率並不高。

The key to fat loss is burning more calories than you consume.

減少脂肪的關鍵在於消耗比攝入量更多的卡路裡。

For example, 30 minutes of cycling can burn 300 calories, but one slice of pizza can replace that easily.

比如說，騎行三十分鐘能夠消耗三百卡路裡，但一塊披薩餅就可以輕松地補充這些能量。

Bear in mind, some people have a naturally faster metabolism and burn more calories.

還需要註意的是，有些人天生就具有更快的新陳代謝速度，運動時卡路裡消耗得更多。

Others burn less fat as they age, due to muscle loss and hormonal changes.

還有一些人消耗脂肪的速度會隨著年齡增長而減慢，這是由於肌肉量減少和激素變化導致的。

That’s where strength training comes in.

而力量訓練能幫助調整脂肪的消耗速度。

Building muscle helps because muscle burns more calories at rest than fat.

增加肌肉能幫助減脂，因為在靜歇時肌肉比脂肪消耗的卡路裡更多。

So while exercise is great for overall health, if fat loss is the goal, the real secret lies in balancing your activity levels with what’s on your plate.

所以，雖然鍛煉對人的整體健康大有裨益，但如果你的目標是減少脂肪的話，秘訣則在於平衡你的運動量和飲食。