“为什么我不能减肥?”
这些可能是我作为一名执业医师听到的最常说的话。很多人在减肥的过程中会因为没有进展而目瞪口呆。病人们上下发誓说他们“做了他们应该做的所有事情”，但仍然没有减掉一磅体重，这种情况并不少见。虽然确实有一些罕见的条件会导致别人无法减肥尽管饮食和锻炼,如在活跃的甲状腺和其他荷尔蒙失衡,事实是,绝大多数人低估他们所摄入的卡路里和高估在运动中消耗了多少卡路里。
做个简单的计算
通过一些简单的数学运算，你就能更清楚地了解卡路里平衡问题。一磅脂肪等于3500卡路里。换句话说，如果在一段时间内，某人摄入的热量比燃烧的热量多3500卡路里，那么就会增加一磅脂肪。同样，如果一个人在一段时间内消耗的热量超过摄入的3500卡路里，那么就会减去1磅的脂肪。好消息是，在燃烧卡路里方面，人们天生就占得先机。人体仅仅通过日常生活的日常活动，一天就会燃烧大约1200卡路里。再加上一些步行，跑楼梯，赶公交车，洗衣服等，不难理解每天消耗2000卡路里——没有锻炼——这是一个好消息。现在，坏消息是，大多数不节食的美国人每天将消耗3000-3500卡路里。不幸的是，我们很多人会吃得更好。数学? 3500 calories minus 2000 calories burned leaves us with a net positive calorie balance of 1500 calories. Now, most of us will not put all those extra calories right on our mid sections or thighs. Some of us will eat less, work harder, and burn more than 1200 calories at baseline. However, it is easy to see how quickly the positive calories can add up. The other piece of sobering news- the exercise you do doesn't burn as many calories as you think. For instance, running, walking or jogging a mile burns up the same amount of calories- 100. Whether you run the mile in an Olympic 4 minutes or walk it in 20, 100 calories is all you get. In other words, if you jog 3 miles 3 times per week, you'll burn an extra 900 calories. Assuming your caloric intake doesn't change, you'll lose approximately a pound a month. Pretty slow, huh? The worst part is that many people will miss workouts routinely, and start to sneak an extra snack here and there to "reward" themselves for their exercise routine. Considering 2 chocolate chip cookies and a glass of milk can cost you around 350 calories, it's easy to see how at least one workout per week can be negated by a snack. Moreover, many tend to "forget" these brief indiscretions when trying to lose weight. There are usually more of these episodes than we care to admit and a simultaneous tendency to increase our meal portions.
底线
对自己诚实。写食物日记和记录一切你吃的东西都含有卡路里。同时，对运动要现实一点。节食而不运动，反之亦然，减肥比需要的要困难得多。然而，小心的饮食和锻炼的结合可以是一个非常有效的减肥组合。