We all want to lose fat and stay healthy, but with all these diet pills and plans, what does science have to say about weight loss tips? Let's get the obvious out of the way first. Exercise. Not only does the physical active exercise burn calories immediately, science has recently found that it continues to burn fat while you sleep.
我們都想要減肥並保持健康，但對於所有的減肥藥和減肥計畫，科學又是怎麼說這些減重小技巧的呢？讓我們把顯而易見的先解決掉吧。運動。不但身體上激烈的運動可以立刻燃燒卡路里，最近科學研究發現睡眠的時候會持續燃燒脂肪。
During exercise, your body uses up most of its available carbohydrates for energy, and replaces them over the next twenty-four hours. In the meantime, it begins to break down your fat stores for basic functions, such as walking, talking and even sleeping. Don't skip meals, especially breakfast. We explained in our last video The Science Behind Appetite.
運動過程中，你的身體用掉大部分可用的碳水化合物來提供能量，並在接下來的二十四小時內恢復存量。同時，它開始分解你庫存的脂肪以應付基本身體機能，像是走路，說話和甚至睡眠。別跳過用餐，特別是早餐。我們已經在上一部影片《胃口背後的自然科學》中解釋過了。
When you starve yourself, your body and brain create an intense urges to eat high calorie foods, as opposed to healthy options. Breakfast specifically helps to keep blood sugar and hormone levels regular, and gives your metabolism a boost to burn more calories through the day.
當你讓自己挨餓時，與健康的選擇相反，你的身體和大腦產生一個強烈的慾望想吃高熱量食物。早餐尤其會幫助維持血糖和賀爾蒙濃度正常，並促進你的新陳代謝在一天之中燃燒更多的卡路里。
Adding more protein and low fat dairy to your diet helps as well. Protein induces a large release of the chemical PYY, which goes to the brain and suppresses hunger signals. Simply adding ten percent more protein to your food can keep you full much longer. Low fat dairy on the other hand, contains calcium, which binds the other fats you have eaten and creates a soup like substance which can't be absorbed. Instead, your body excretes the soup, and with it, more of the fat you consumed.
在你的飲食中加入更多的蛋白質和低脂乳製品也很有用。蛋白質導致化學物質酪酪肽的大量釋出，其傳到大腦並抑制飢餓感。只要多加入百分之十的蛋白質到你食物中就可以讓你維持更久的飽足感。另一方面來說，低脂乳製品含有鈣質，它會把其他你吃下去的脂肪給綁住，並產生像是湯一樣的物質，這無法被吸收。反之，你的身體排洩出這湯，如此一來，你消耗了更多脂肪。
Speaking of soup, it's perhaps one of the best-kept dieting secrets. When you drink a glass of water with your meal, the fluid is easily absorbed before your food is digested, which quickly brings down the stomach size, making you feel hungry. Take that same meal and puree in a blender, and the fluids have a much harder time being absorbed quickly. This means your stomach stays expanded, making you feel full for longer.
說到湯，它可能是被藏得最好的節食秘訣之一。當你吃飯時喝下一杯水，液體在你的食物被消化之前輕鬆地被吸收，它迅速地使你的胃變小，讓你感到飢餓。將一樣的餐點和濃湯放到食物調理機中，而這液體會更難被快速吸收。這意味著你的胃保持膨脹，讓你感到飽足更久。
Count your calories. Study showed that people who actively document their food intake by using a journal have drastic improvements over those who don't. FFurthermore, knowing a coffee is ten calories, but a cappuccino is one hundred, gives you the opportunity to structure your diet, to eat more while taking in less calories.
算一算你的熱量。研究顯示用日誌積極紀錄食物攝取記錄的人們比起不用的人有極大的進步。更進一步，知道一杯咖啡有十大卡，但一杯卡布奇諾有一百大卡，讓你有機會建構飲食，吃更多卻吸收更少熱量。
And well, it may seem trivial, reducing your plate size can drastically change your food intake. Study showed that a simple change from twelve to ten inches can reduce the amount of food you eat by up to twenty-two percent. Our bodies have a hard time turning down food in front of us, even when we're full. So the less food on your plate, the better.
還有嗯，可能似乎是微不足道，減少你的盤子尺寸可以徹底改變你的食物攝取。研究顯示簡單的從十二吋換到十吋就能減少你所吃食物之量的百分之二十二。我們的身體很難拒絕眼前的食物，即便我們很飽的時候。所以盤中的食物越少越好。
Finally, sleep and stress play a large factor in how much we eat. Both sleep deprivation and stress levels increase appetite, making it harder to keep off the pounds.
最後，睡眠和壓力在我們的食量中扮演很重要的因素。睡眠剝奪和壓力層級都會增進食慾，更難減肥。
Got a burning question you want answered? Ask it in the comments or on facebook and twitter. And subscribe for more weekly science videos.
有燃眉之急的問題需要解答嗎？在留言中或是在facebook和twitter上發問。並訂閱我們以獲得更多每周科學影片。
- 「用盡、用掉」- Use Up
During exercise, your body uses up most of its available carbohydrates for energy, and replaces them over the next 24 hours.
運動過程中，你的身體用掉大部分可用的碳水化合物來提供能量，並在接下來的24小時內恢復存量。 - 「同時、在這段時間內」- In The Meantime
In the meantime, it begins to break down your fat stores for basic functions, such as walking, talking and even sleeping.
同時，它開始分解你庫存的脂肪以應付基本身體機能，像是走路，說話和甚至睡眠。 - 「拒絕、謝絕、抗拒」- Turn Down
Our bodies have a hard time turning down food in front of us, even when we're full.
我們的身體很難拒絕眼前的食物，即便我們很飽的時候。
