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知乎精选:为什么成年人的大肚腩很难减?

2017-08-10 10:08

来源:Quora

作者:

  Why is belly fat so hard to lose in adults?

  为什么成年人的大肚腩很难减?

  获得92k好评的回答@Steve Kirsch:

  What I found was that there are basically 6 reasons belly fat is so hard to lose:

  我发现基本上有6个原因导致腹部脂肪如此难减:

  1.Hormone changes/genetics. Your body has changed as you got older (e.g., if you are 40, you have lower testosterone). Your genetics plays a big role on where you store the excess fat. I was always thin as a kid and could never gain weight no matter how much I ate. Now that I’m 60, I have to watch how much I eat and I store my excess calories in my belly just like my father.

  1.激素的变化或遗传。随着年龄增长身体会发生变化(比如40岁时睾丸素降低),遗传对储存多余脂肪的位置也有很大影响。我以前一直像孩子一样瘦,吃多少都不胖。现在我60岁,得注意自己的饮食量,我也像爸爸一样多余的热量都存在了肚子上。

  2.Belly fat, once created is specially protected from being burned by alpha-2 receptors present in the belly fat. Deactivation methods that are the most successful combine fasting, yohimbine and/orrauwolscine, and low intensity exercise.

  2.腹部脂肪一旦产生,其中所含的α-2受体就会将其特殊保护起来避免被燃烧掉。最成功的减弱其功能的方法就是结合节食、育亨宾(从茜草科柯楠Corynanthe yohimbe树皮中得到的生物碱)和/或萝芙素,还有低强度的锻炼。

  3.Excessive fructose consumption. When you eat too much fructose, the liver gets overwhelmed and stores the excess as visceral fat. If you eat fruits, that has fiber which slows down the digestion so the liver isn’t getting fructose faster than it can process. And the fructose contained in fruit is relatively small. It’s when we added sweeteners with no fiber and lots of fructose like HFCS to our foods that the problems started. The best advice is simple to follow: eat real foods. Note: Real foods are foods that grow in the ground or on a tree or found in nature without man having to do anything to it.

  3.过度摄取果糖。摄取过多果糖肝脏会不堪重负,把多余的果糖储存成内脏脂肪。吃水果的话其中所含纤维能够减慢消化过程,肝脏吸收果糖的速度就会比处理果糖的速度慢,而且水果所含果糖也相对较少。我们在食物中添加如果葡糖浆这种不含纤维只含大量果糖的甜味剂才是麻烦的根源。最好的建议很容易执行:吃纯食物。注意:纯食物是长在地里或树上或不经任何加工的大自然中的食物。

  4.People try to desperately get rid of belly fat by starving. The more you under eat, your body will burn muscle and add to your overall body fat and belly fat.

  4.人们拼命的要通过挨饿减掉腹部脂肪。你吃得少身体就会燃烧肌肉增加全身脂肪量和腹部脂肪。

  5.Even if you do everything right, it can take a long time to lose it. A lot of people fail to see instant results and drop off the program. That requires a lot of discipline. Losing fat is actually easy: it can be done through diet alone. Healthy choices, logging everything you eat, and discipline to stick to it are key.

  5.即使你一切都做对了,减掉腹部赘肉也需要很长时间。很多人没有看到立竿见影的效果就放弃了。减肥需要遵循很多原则,减掉脂肪真的很容易:只通过节食就能做到。选择健康饮食、记录你吃的所有食物并坚持原则,这些才是关键。

  6.Hormone deficiency. Indeed, there is a correlation between waist size and testosterone. If you don’t have a balanced set of hormones, you are putting yourself at a disadvantage; it is harder to build lean mass.

  6.缺乏激素。其实腰围和睾丸素之间有一定联系。如果你激素分泌失调就会陷入麻烦,想瘦就更难了。

  How to avoid creating new belly fat

  如何避免产生新的腹部脂肪

  1.Avoid eating too much fructose and alcohol on a per meal and daily basis. The amount you can safely eat depends on your genetics, but in general, if you stick entirely to “real foods” you simply will never have a problem with too much fructose.

  1.每天每顿饭避免摄入过多果糖和酒精。你吃多少不胖取决于基因,但通常如果你完全坚持吃“纯食物”的话,你就绝对不会有摄取过多果糖的烦恼。

  2.Avoid over eating in general. Various things can help you keep your appetite in check: high protein, high fat, low refined carbs, caffeine,working out intensely, drinking water before a meal, eating “bulky” low calorie things (e.g., a salad).

  2.总体来说要避免饮食过量。有很多东西都能帮你控制食欲:高蛋白、高脂肪、低精炼碳水化合物、咖啡因、高强度锻炼、饭前喝水、吃“体积大的”低热量食物(如沙拉)。

  3.Improve your diet quality. Avoid eating refined carbs which causes insulin spikes that wreak havoc on your hormones. Insulin tells your body to stop burning fat and start storing fat. Make sure you get enough protein, especially in a cutting phase. 1 gm per pound of body weight is a good target.

  3.提高饮食质量。不要吃促进胰岛素分泌的精炼碳水化合物,胰岛素的分泌会大大破坏体内激素。胰岛素会告诉你的身体停止燃烧脂肪并开始储存脂肪。你要确保获取足够蛋白质,尤其是在减肥期间,每磅体重摄取1克就好。[/cn

  4.Check that your key hormone levels are normal: testosterone, estrogen, cortisol, hgh.

  [cn]4.检测体内主要激素的水平是否正常:睾丸素、雌性激素、皮质醇、生长激素。

  5.Avoid stress. Deep breathing helps a lot.

  5.远离压力。深呼吸有很大帮助。

  6.Get adequate sleep. Quality and quantity both count.

  6.保证睡眠充足。睡眠质量和时间都很重要。

  7.NEVER EVER starve yourself. Never eat 20% below maintenance.

  7.绝对不要饿着自己。饮食量永远不要低于维持正常身体机能的20%。

(编辑:何莹莹)

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