Lose Weight What Actually Works I

Lose Weight What Actually Works

 It’s irritating, proper? The guarantees, myths and ludicrous claims peddled by way of many famous diets, celebs and Instagram -well-known weight reduction ‘gurus’ could make the possibility of trying but every other food regimen to shed pounds as attractive as slicing off a finger and eating it with a side of kale.

這很令人沮喪，對吧？許多流行的飲食、名人和 IG 著名的減肥“大師”兜售的承諾、神話和荒謬的說法，可以使嘗試另一種飲食減肥的前景變得像切斷手指並用羽衣甘藍一起吃一樣有吸引力.

I’ve were given some excellent news and some bad information for you.

我有一些好消息和一些壞消息要告訴你。

Bad news first: despite what so many eating regimen gurus claim, losing weight isn’t brief or easy, but the exact information? It honestly may be achieved in case you separate the myths and nonsense from what sincerely works.

首先是壞消息：儘管如此多的飲食大師聲稱，減肥並不容易，但好消息是什麼？如果您將神話和廢話與實際工作分開，那當然可以做到。

In order to make your next (and with any luck last) weight reduction try paintings, ensure you don’t fall victim to any of the nonsense underneath….

為了使您的下一次（希望是最後一次）減肥嘗試奏效，請確保您不會成為以下任何廢話的受害者……

MYTH #1: ALL CALORIES ARE NOT EQUAL

誤區一：所有卡路里都不一樣

This one is a chunk perplexing.

這個有點混亂。

So permit’s make clear one factor first – a calorie is a calorie. It is a unit of power. Therefore all energy ARE identical. To say otherwise is like saying 1-diploma Celsius in Scotland isn't like 1-degree Celsius in Spain.

所以讓我們先澄清一件事——卡路里就是卡路里。它是一個能量單位。因此所有的卡路里都是一樣的。否則就像說蘇格蘭的 1 攝氏度與西班牙的 1 攝氏度不同。

HOWEVER, no longer all ingredients are same in phrases of energy. The macro nutrients (protein, carbohydrates and fats) have a one of a kind effect on the hormones that adjust your urge for food. There also are four calories in keeping with gram of carbohydrate and protein and 9 energy in keeping with gram of fat.

然而，並非所有食物的卡路里含量都相同。大量營養素（蛋白質、碳水化合物和脂肪）對調節食慾的激素有不同的影響。每克碳水化合物和蛋白質也含有 4 卡路里熱量，每克脂肪含有 9 卡路里熱量。

In different phrases, there’s a systematic purpose why 1200 energy well worth of Haribo celebrity mix doesn’t depart you feeling as complete as a 1200-calorie blended meal that consists of lean protein, whole grains and a whopping huge salad.

換句話說，為什麼 1200 卡路里的 Haribo 明星混合物不會讓您感覺像包含瘦肉蛋白、全穀物和大份沙拉的 1200 卡路里混合餐那樣飽腹感是有科學依據的。

Studies have shown that consuming more protein can boom your metabolic price (this is known as dietary prompted thermogenesis), and allows get your urge for food and satiety hormones in check.

研究表明，吃更多的蛋白質可以提高你的新陳代謝率（這被稱為飲食誘導的產熱），並有助於控制你的食慾和飽腹感荷爾蒙。

Additionally, entire ingredients, including fruits, veg, grains, pulses, meat and so forth have a tendency to make you feel complete on fewer energy due to the fact they absorb extra space on your stomach than heavily processed ones.

此外，全食，如水果、蔬菜、穀物、豆類、肉類等，往往會讓你在攝入更少的卡路里時感到飽腹感，因為它們在你的胃裡比經過大量加工的食物佔據更多的空間。

MYTH #2: JUST EAT LESS & MOVE MORE

誤區二：少吃多動

It is quite commonplace for humans who've both in no way needed to lose weight themselves, or have by no means worked with someone who has struggled with their weight all their lives, to make unhelpful comments like “all you need to do to shed pounds is consume much less and flow more”.

對於那些從來沒有自己減肥過的人，或者從來沒有與一生都在與體重作鬥爭的人一起工作過的人來說，發表無益的言論是很常見的，比如“減肥所需要做的就是少吃點多動”。

Many, many factors effect why someone may have weight problems. Medical situations, genetics, socio-economics, geography, meals availability, up-brining, education, dating with food, weight-reduction plan history and lots of greater factors (such as ones which are completely outwith someone’s manage) have an effect on frame composition.

很多很多因素會影響為什麼某人可能患有肥胖症。醫療條件、遺傳學、社會經濟、地理、食物供應、教養、教育、與食物的關係、節食歷史和許多其他因素（包括完全不受某人控制的因素）對身體成分有影響。

Additionally, many those who war to lose weight have dysfunctions with the hormones and biological pathways which can be chargeable for regulating frame size.

此外，許多努力減肥的人的荷爾蒙和負責調節體型的生物通路存在功能障礙。

For instance, leptin is one of the hormones accountable for signalling for your brain that you don’t need to shop any extra frame fats. However, many individuals who are obese are proof against leptin. This method that despite the fact that they already are obese, their brains are satisfied they may be wasting away.

例如，瘦素是一種荷爾蒙，負責向你的大腦發出信號，告訴你不需要再儲存任何體脂。然而，許多肥胖的人對瘦素有抵抗力。這意味著即使他們已經超重，他們的大腦仍然相信他們正在消瘦。

Many of the aforementioned motives why a person might struggle to lose weight are powerful and really tough to conquer. But despite the fact that hard, weight loss often is not not possible, but it's miles frequently very hard.

前面提到的許多人可能難以減肥的原因是強有力的，而且很難克服。但雖然困難重重，但減肥往往並非不可能，但往往極具挑戰性。

MYTH #3: EATING FAT MAKES YOU FAT

誤區三：攝取脂肪會讓你發胖

In the 1980s, fat became the dietary devil. Diet “experts” have been everywhere in the TV proclaiming that the important thing to losing fats, turned into to give up eating fats. The concept was that fat makes you fats because it contains 9 calories in keeping with gram, even as protein and carbohydrates most effective contain four. So in case you changed fatty ingredients with low-fat carbohydrates, you would be slimmer and healthier. Easy, right?

在 1980 年代，脂​​肪是飲食的惡魔。飲食“專家”在電視上到處宣揚減肥的關鍵，就是放棄吃脂肪。該理論認為，脂肪會讓你發胖，因為它每克含有 9 卡路里，而蛋白質和碳水化合物只含有 4 卡路里。所以如果你用低脂碳水化合物代替高脂肪食物，你會更苗條、更健康。容易，對吧？

Incorrect. First, your frame needs fat. Dietary fats is a supply of critical fatty acids that your body can’t make. You also want fat to soak up nutrients D, A and E.

不正確。首先，你的身體需要脂肪。膳食脂肪是人體無法製造的必需脂肪酸的來源。您還需要脂肪來吸收維生素 D、A 和 E。

It’s no wonder that the excessive-carbohydrate, low-fat weight loss program didn’t work for quite a few humans. So what came about next? People attempted the complete opposite…..

高碳水化合物、低脂肪的飲食對很多人不起作用也就不足為奇了。那麼接下來發生了什麼？人們嘗試完全相反......

MYTH #4: EATING CARBOHYDRATES MAKES YOU FAT

誤區四：攝取碳水化合物會讓你發胖

Back in with the fat, out with the carbs. Suddenly mounds of crispy bacon and large globs of butter to your espresso became health food and carbohydrates have become the villain.

回到脂肪，排除碳水化合物。突然間，咖啡裡的香脆培根和大塊黃油變成了健康食品，碳水化合物變成了壞蛋。

There’s a grain of reality within the low-carb philosophy and low-carbers love to inform you that research has found that consuming fewer carbs and more protein can bring about weight loss even in case you aren’t mainly slicing again on calories.

低碳水化合物哲學有一定的道理，低碳水化合物者喜歡告訴你，研究發現，即使你沒有特別減少卡路里，吃更少的碳水化合物和更多的蛋白質也會導致體重減輕。

However, this doesn’t translate into all carbohydrates being evil because in a lot of these studies the successes have been due to the higher protein intake, no longer the lower carb intake. So while protein tiers have been matched in different research, people on low carb or excessive carb diets tend to lose weight just as well as the alternative institution, assuming energy are equal.

然而，這並不意味著所有的碳水化合物都是有害的，因為在許多這些研究中，成功​​是由於較高的蛋白質攝入量，而不是較低的碳水化合物攝入量。因此，當其他研究中的蛋白質水平相匹配時，假設卡路里相等，低碳水化合物或高碳水化合物飲食的人往往會和另一組人一樣減肥。

Another purpose why it’s daft to simply remember all carbs because the equal is due to the fact entire meals that have a excessive carbohydrate content, together with quinoa, have been located to have numerous health blessings, including improving blood sugar. Whereas, extraordinarily delicate carbohydrates may make contributions to elevated sickness chance and overeating. Additionally, an awful lot of the nutritional content material of delicate carbohydrates are removed all through processing. This leaves you with meals this is filled with calories however doesn’t include many other nutrients.

將所有碳水化合物都算作相同是愚蠢的另一個原因是，藜麥等碳水化合物含量高的全食物被發現具有許多健康益處，例如改善血糖。然而，高度精製的碳水化合物可能會增加疾病風險和暴飲暴食。此外，精製碳水化合物的大部分營養成分在加工過程中被去除。這會給你留下富含卡路里但不含許多其他營養物質的食物。

One of the reasons that subtle carbohydrates may be much more likely to make a contribution to weight gain is they generally do no longer contain a good deal fibre either. With the fibre stripped away, delicate carbohydrates are digested much faster than their whole meals counterparts and purpose more drastic changes in blood sugar stages.

精製碳水化合物更有可能導致體重增加的原因之一是它們通常也不含太多纖維。去除纖維後，精製碳水化合物的消化速度比其全食物對應物快得多，並導致血糖水平發生更劇烈的變化。

The end result is that whilst you consume extraordinarily delicate meals, you have a tendency to experience hungry again fairly soon afterwards. By assessment, ingesting a comparable quantity of complete, minimally processed meals can also maintain you feeling full for lots longer.

結果是，當你吃高度精製的食物時，你很快就會再次感到飢餓。相比之下，吃同樣數量的完整的、最低限度加工的食物可能會讓你感覺飽的時間更長。

What all this indicates is that carbohydrates can genuinely be a healthful a part of a weight reduction weight-reduction plan in case you are often ingesting them as whole foods. If you love bread, as opposed to swapping your morning toast for a slice of bacon, recollect switching out your white bread for a a hundred % entire grain variety as a substitute.

這一切意味著碳水化合物當然可以成為減肥飲食中健康的一部分，如果你主要將它們作為全食食用的話。如果你喜歡麵包，與其把早上的吐司換成一片培根，不如考慮把你的白麵包換成 100% 全麥麵包。

MYTH #5: YOU HAVE TO EAT BREAKFAST TO LOSE WEIGHT

誤區五：你必須吃早餐才能減肥

Breakfast skippers were hounded for years approximately the ills of missing out on ‘the maximum critical meal of the day’.

多年來，早餐船長一直因錯過“一天中最重要的一餐”而受到困擾。

While some research has related skipping breakfast with higher average body weights, different studies have additionally determined no direct hyperlink between skipping breakfast and multiplied body length. They have additionally determined that the concept that eating breakfast fires up your metabolism is another fable. Oh and if you skip breakfast, your subsequent meal doesn’t become greater fattening both. If any of this had been authentic then Intermittent Fasting (in which a variety of humans don’t eat till midday) wouldn’t paintings. Anyone who has misplaced weight due to IF is case in point that this is nonsense.

雖然一些研究已將不吃早餐與較高的平均體重聯繫起來，但其他研究也發現不吃早餐與增加體型之間沒有直接聯繫。他們還確定，吃早餐促進新陳代謝的想法是另一個神話。哦，如果你不吃早餐，你的下一餐也不會變得更胖。如果這些都是真的，那麼間歇性禁食（很多人直到中午才吃東西）就行不通了。任何因 IF 而減肥的人都證明這是無稽之談。

The link between ingesting breakfast and weight reduction may additionally as an alternative be triggered now not by means of the actual act of eating breakfast, however due to the fact diligent breakfast eaters can be much more likely to produce other healthy habits that assist them stay lean. People who consume protein at breakfast additionally usually have higher ingesting conduct and urge for food control at some point of the day too. If you are hungry within the morning, devour breakfast. If you are not, then skip it.

相反，吃早餐和減肥之間的聯繫可能不是由吃早餐的實際行為引起的，而是因為勤奮的早餐吃者可能更有可能擁有其他有助於他們保持苗條的健康習慣。早餐吃蛋白質的人通常也有更好的飲食習慣和全天的食慾控制。如果你早上餓了，吃早餐。如果不是，請跳過它。

MYTH #6: POPULAR DIETS USUALLY WORK

誤區六：流行的飲食通常有效

If you’ve tried any of the famous diets in the past and no longer successful stored the weight off, don’t worry, the problem is probably NOT you. About eighty five % of folks that shed pounds regain it inside 12 months. To add insult to harm, folks that cross on diets are much more likely to gain within the destiny than those who don’t.

如果您過去曾嘗試過任何流行的飲食，但未能成功減輕體重，請不要擔心，問題可能不是您。大約85% 的減肥者會在一年內恢復。雪上加霜的是，節食的人比不節食的人更有可能在未來獲得收益。

So does this mean which you certainly can’t shed pounds?

那麼這是否意味著你根本無法減肥？

Not at all. The studies above are speak me about diets as an entire. If you shed pounds via eating nothing but cabbage soup for per week then yes, it’s pretty reasonable to count on that the weight loss received’t final. Similarly, in case you pass on a ‘juice detox’, the moment you begin ingesting complete meals once more, you’ll probably advantage weight.

一點也不。上述研究是關於整體飲食的。如果你一周只吃捲心菜湯來減肥，那麼是的，預計減肥不會持續是相當合理的。同樣，如果您進行“果汁排毒”，當您再次開始吃全食物時，您的體重可能會增加。

There isn't any doubt that weight loss is difficult for lots humans. However, it can be finished. The National Weight Control Registry has been monitoring human beings who've maintained a lack of two stone or extra for at the least a year considering the fact that 1994. The registry now tracks over 10,000 human beings who have lost an average of extra than four stone and averted regaining it for at least 5 years. Common techniques employed with the aid of human beings within the registry consist of that specialize in losing weight slowly, now not slicing out meals unnecessarily, exercising, ingesting a balanced weight loss program and so on. Essentially the folks that lose weight, and keep it off don’t do the daft nonsense peddled on FAD diets.

毫無疑問，減肥對很多人來說是困難的。但是，這是可以做到的。國家體重控制登記處一直在跟踪自 1994 年以來至少損失兩塊或更多石頭的人。該登記處現在追踪超過 10,000 名平均損失超過四塊石頭並避免重新獲得它的人至少五年。註冊表中的人採用的常見策略包括專注於緩慢減肥，不要不必要地減少食物，鍛煉，均衡飲食等。基本上減肥並保持體重的人不要做那些在 FAD 上兜售的愚蠢廢話飲食。

To be continued....