成功减重的关键：进行更多锻炼

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Are clients canceling out their own progress—or not？

很多人增长了本身的活动量，却仍是不克不及乐成减肥，最新的科学钻研也许可以帮忙抽真空機,你解决这个问题。起初的钻研表白，虽然熬炼能损耗热量，但很多人在举行更多熬炼的同时，也增长了进食量与苏息时候，从而抵消了一些减肥所需的热量缺口。肯塔基大学饮食与人体养分学系助理传授Kyle Flack博士是这项最新钻研的作者，他说“这项钻研否认了‘一旦你活动越多，饮食和苏息的弥补就会增长，现实减掉的体重就会越少’的如许一个概念。”

New research may help solve the problem of why many people who increase their activity fail to lose weight。 Although exercise burns calories， previous studies have shown that many people compensate for the increased activity by eating and resting more， thus negating some potential weight loss benefits。 But “basically， this study disproves the notion that the more you exercise， the more you compensate and the less weight you actually lose，” said lead study author Kyle Flack， PhD， RD， assistant professor in the Department of Dietetics and Human Nutrition at the University of Kentucky in Lexington。

为领会决这个问题，钻研职员将29名久坐的超重和肥胖男女随机分成两组，对他们进举动期12周的练习。此中一组每周练习5次，每次约30分钟，每周共损耗1500千卡的热量。第二组每周练习5次，每次约1小时，每周损耗3000千卡。钻研者记实了介入者练习先后的静息代谢率、身体成份和饮食摄取。同时，也给所有介入者都佩带了勾当记实器。

Investigators tackled this question by randomly separating 29 sedentary men and women with overweight and obesity into two groups for 12 weeks of training。 One group burned 1，500 exercise calories per week by training for about 30 minutes 5 times per week。 The second group trained for about an hour 5 times per week， for a total of 3，000 exercise calories per week。 Investigators measured resting metabolic rate， body composition and dietary intake both before and after the program。 All participants wore activity trackers。

数据阐发显示，第一组的介入者减掉的脂肪几近为零。比拟之下，第二组的大大都人却减重较着，15人中有12人减掉了最少5%的脂肪。钻研职员发明，经由过程增长进食和苏息的代偿机制，与身体的能量损耗是不可正比的。究竟上，两构成员的糊口方法都对练习做出了雷同的调解，以应答身体勾当的增长。

Data analysis showed that members of the first group lost little if any body fat。 In contrast， most people in the second group did lose weight， and 12 out of 15 lost at least 5% of their body fat。 Study authors found that compensatory mechanisms of increased eating and resting were not proportional to the amount of energy expended。 In fact， members of both groups made similar lifestyle adjustments in respons台中搬家,e to the increased activity。

Flack说道：“无论举行几多量度的活动，你城市获得约莫900千卡的热量抵偿。若是你想减肥，最佳举行更多熬炼去补充这些过剩热量。每周损耗1500卡路里的活动是不敷的，要到达3000卡路里才能有用减重。

Flack said， “Regardless of how much exercise you do， you will compensate similarly—a little over 900 kcal per week—so we better exercise more to make up for it， if we want to lose weight。 Fifteen hundred calories per week was not enough exercise， but 3，000 was。”

该项钻研可以在American Journal of Physiology-Regulatory， Integrative and Comparative Physiology刊物上得到。 （2018； doi：10.1152/ajpregu.00071.2018）。

The study is available in the American Journal of Physiology-Regulatory， Integrative and Comparative Physiology （2018； doi：10.1152/ajpregu.00071.2018）。

翻译：王宇晨

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