成功减重的关键：进行更多锻炼
More Exercise Is Key to Weight Loss Success
成功减重的关键：进行更多锻炼
你的客户们是否减少了他们训练计划中的运动量？
Are clients canceling out their own progress—or not？
许多人增加了自己的运动量，却还是不能成功减肥，最新的科学研究或许可以帮助你解决这个问题。早先的研究表明，尽管锻炼能消耗热量，但许多人在进行更多锻炼的同时，也增加了进食量与休息时间，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营养学系助理教授Kyle Flack博士是这项最新研究的作者，他说“这项研究否定了‘一旦你运动越多，饮食和休息的补充就会增加，实际减掉的体重就会越少’的这样一个观点。”
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。
为了解决这个问题，研究人员将29名久坐的超重和肥胖男女随机分成两组，对他们进行为期12周的训练。其中一组每周训练5次，每次约30分钟，每周共消耗1500千卡的热量。第二组每周训练5次，每次约1小时，每周消耗3000千卡。研究者记录了参与者训练前后的静息代谢率、身体成分和饮食摄入。同时，也给所有参与者都佩戴了活动记录器。
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。
数据分析显示，第一组的参与者减掉的脂肪几乎为零。相比之下，第二组的大多数人却减重明显，15人中有12人减掉了至少5%的脂肪。研究人员发现，通过增加进食和休息的代偿机制，与身体的能量消耗是不成正比的。事实上，两组成员的生活方式都对训练做出了类似的调整，以应对身体活动的增加。
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 response to the increased activity。
Flack说道：“不管进行多少量度的运动，你都会得到大约900千卡的热量补偿。如果你想减肥，最好进行更多锻炼去弥补这些多余热量。每周消耗1500卡路里的运动是不够的，要达到3000卡路里才能有效减重。
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。”
该项研究可以在American Journal of Physiology-Regulatory， Integrative and Comparative Physiology刊物上获得。 （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）。
作者：Shirley Archer， JD， MA
翻译：王宇晨
