【健康科普】减内脏脂肪最快的方法 · 医生教你科学减脂
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【健康科普】减内脏脂肪最快的方法 · 医生教你科学减脂 中英 | 9:37 |
| P2 | 【健康科普】减内脏脂肪最快的方法 · 医生教你科学减脂 无字 | 9:37 |
P1 · 【健康科普】减内脏脂肪最快的方法 · 医生教你科学减脂 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 0:04 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 0:07 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 0:10 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 0:14 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 0:19 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 0:25 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 0:28 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 0:32 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 0:37 | and how to burn it off quickly. | 如何迅速烧掉它 |
展开字幕全文（133 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 2 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 3 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 4 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 5 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 6 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 7 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 8 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 9 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 10 | and how to burn it off quickly. | 如何迅速烧掉它 |
| 11 | So we're going to go over the best foods and drinks to incorporate into your regimen. | 所以我们要检查一下最好的食物和饮料 以便融入你的治疗方案 |
| 12 | And then I want to go over the best exercises that will give you the biggest bang for the buck. | 然后,我想看看最好的练习, 这将给你 最大的一击为一块钱。 |
| 13 | So let's start with food. | 故从食起. |
| 14 | Because what you eat every day either feeds your visceral fat or it starts it. | 因为你每天吃的东西 要么喂你的内脏脂肪 要么它开始它。 |
| 15 | And one of the most powerful weapons against visceral fat are carotenoid-rich foods. | 对内脏脂肪最强大的武器之一 是富含肉类的食物 |
| 16 | And carotenoids are just natural pigments in plants. | 而木卫一只是植物中的天然色素. |
| 17 | They're what give carrots their orange color and that's what make tomatoes red | 他们让胡萝卜的橙色 也让番茄红 |
| 18 | and that's what gives spinach that dark green color. | 这就是菠菜的深绿色 |
| 19 | But it's not just the color. | 却不单是色. |
| 20 | Carotenoids are powerful antioxidants. | 木卫一是强抗氧化剂. |
| 21 | And that's important because so much of what causes visceral fat is energy excess | 这很重要 因为造成粘性脂肪的原因 大多是能量过剩 |
| 22 | that eventually leads to inflammation and disrupted metabolism. | 这最终导致炎症 并干扰了新陈代谢。 |
| 23 | So carotenoids reduce that stress by neutralizing free radicals | 所以Carotenoids通过中和自由基来减轻压力 |
| 24 | or it's these unstable molecules that just damage cells. | 或者是这些不稳定的分子 只会破坏细胞 |
| 25 | And by removing free radicals, carotenoids help you stabilize your genes. | 通过去除自由基,卡通素有助于稳定你的基因. |
| 26 | And specifically, carotenoids can actually help turn on genes that burn more fat. | 具体地说,类固醇可以帮助打开 燃烧更多脂肪的基因。 |
| 27 | And they actually quiet down genes that tell your body to store fat. | 他们实际上静下来的基因 让你的身体储存脂肪。 |
| 28 | And there was an interesting study that was a randomized double blind trial in Japan | 有个有趣的研究是 日本随机的双盲试验 |
| 29 | that looked at whether carotenoid intake affects visceral fat. | 研究了类固醇摄入是否影响内脏脂肪。 |
| 30 | What they found was that just eight weeks of eating carotenoid-rich vegetables reduced visceral fat. | 他们发现只有8个星期 吃富含肉类的蔬菜 减少了粘着脂肪。 |
| 31 | Especially the group that was randomized to the high lycopene and low lutein group | 特别是随机化成高脂和低脂组的组 |
| 32 | which in that study consisted of carrots and shibuki cabbage. | 由胡萝卜和小白菜组成 |
| 33 | But I want to emphasize all four groups that ate carotenoid-rich vegetables | 但我想强调,所有四个群体 吃丰富的肉类蔬菜 |
| 34 | lowered their visceral fat. | 降低他们的内脏脂肪。 |
| 35 | So how do you get these carotenoids from your diet? | 那你是怎么从饮食中得到这些马铃薯的? |
| 36 | Well, just target your favorite colorful vegetables. | 好吧,只是瞄准你最喜欢的多彩蔬菜。 |
| 37 | So things like carrots and sweet potatoes and bell peppers and spinach and squash, you name it. | 胡萝卜 甜薯 铃椒 菠菜 壁球 都由你来命名 |
| 38 | Any colorful vegetable or fruit is likely to be rich in some type of carotenoid | 任何多彩的蔬菜或水果 都可能富含某种类木薯 |
| 39 | and it will help you lose your visceral fat. | 它会帮助你失去你的内脏脂肪。 |
| 40 | Now, after carotenoids, another special compound that you need to target is catechins. | 现在,在Carotenoids之后, 你需要瞄准的另一个特殊化合物是阴囊。 |
| 41 | And these are flavonoid polyphenols which also act like antioxidants and they reduce inflammation. | 这些是氟虫胺多酚,它们也具有抗氧化剂的作用,可以减少炎症。 |
| 42 | Now, my favorite way to get catechins is by drinking green tea. | 现在,我最喜欢的得到阴囊的方法 是喝绿茶。 |
| 43 | And you hear it all the time, green tea burns fat. | 你总是听到, 绿茶烧肥。 |
| 44 | And it does. | 它确实如此。 |
| 45 | And it does so because it's rich in catechins. | 它之所以这样做,是因为它富含阴囊. |
| 46 | These compounds basically change how your body handles fat and specifically visceral fat. | 这些化合物基本上改变了你的身体 如何处理脂肪,特别是粘着脂肪。 |
| 47 | And catechins help with fat regulation in so many different ways. | 而阴道通过很多不同的方式帮助脂肪调节. |
| 48 | So first, catechins boost your fat oxidation and energy expenditure. | 首先,阴道会增加你的脂肪氧化和能量消耗。 |
| 49 | So they stimulate the nervous system just to burn up more fat and boost your overall metabolism. | 因此,它们刺激神经系统 只是为了燃烧更多的脂肪 并提升你的总体新陈代谢。 |
| 50 | And on top of that, catechins also inhibit fat processing enzymes like lipase. | 此外,阴囊还抑制脂酶等脂肪加工酶. |
| 51 | So they block fat that we eat from being absorbed in the first place. | 因此,它们阻断了我们最初所吃的脂肪。 |
| 52 | And the reason green tea is so powerful is green tea also contains caffeine | 绿茶之所以如此强大 是因为绿茶也含有咖啡因 |
| 53 | which can work synergistically with catechins to enhance that fat utilization or fat burning. | 它们能与阴道协同作用,加强脂肪的利用或脂肪燃烧。 |
| 54 | And there was a double-blind placebo-controlled randomized trial in Japan | 在日本发生了双盲安慰剂的随机试验 |
| 55 | that showed that just 12 weeks of drinking catechin-enriched green tea, | 显示只有12周的时间 喝着浓郁的青茶 |
| 56 | which was about 600 mg of catechins per day, resulted in a significant reduction in visceral fat. | 每天约600毫克的阴囊,导致内脏脂肪显著减少。 |
| 57 | Now, just remember, most green teas are high in catechins, | 现在,记住,大多数的绿茶 在阴道中很高, |
| 58 | but to really maximize the benefit, you want to target green teas that are minimally processed. | 但为了真正实现最大效益,你想要瞄准那些经过最小加工的绿茶. |
| 59 | So those would be matcha or sencha teas. | 所以这些是火柴或桑查茶 |
| 60 | Now, in the grand scheme of things, anything that leads to an energy deficit or a calorie deficit | 现在,在万事大计中,任何导致能源短缺或卡路里短缺的东西 |
| 61 | will help you lose weight and it will help you lose visceral fat. | 帮助你减肥 帮助你减肥 |
| 62 | But targeting these right foods and drinks will help you get there much faster. | 但是,瞄准这些正确的食物和饮料会帮助你更快到达那里. |
| 63 | And once you've dialed in the right foods, the correct exercise regimen will become that magical multiplier. | 一旦你拨了正确的食物, 正确的锻炼方法就会变成神奇的倍数。 |
| 64 | In fact, the correct type of exercise is a big must when it comes to losing visceral fat quickly. | 事实上,在迅速失去内脏脂肪时,正确的运动类型是巨大的必须. |
| 65 | And we have studies like this meta-analysis of 117 studies that show that | 我们有这样的研究 对117个研究的元分析 显示 |
| 66 | even though both diet and exercise can reduce visceral fat, | 即使饮食和运动都能够减少粘性脂肪, |
| 67 | diet has a larger effect on total body weight loss, | 饮食对总体重减少的影响更大, |
| 68 | while exercise tends to have superior effects on reducing visceral fat. | 锻炼往往对减少粘性脂肪有优越的效果。 |
| 69 | And there's an older but a very interesting study that showed just how powerful small dose of exercise can be. | 还有一个更古老但非常有趣的研究, 显示了小剂量的锻炼能有多强大。 |
| 70 | So in this study, just two 45-minute cycling sessions per week at 75% of the VO2 peak for two months | 因此在本研究中,每周只有两次45分钟的循环赛,时间为VO2高峰期的75%,为期两个月. |
| 71 | reduced visceral fat by 48%. | 内脏脂肪减少48%。 |
| 72 | So almost half in just two months. | 在两个月内就快一半了 |
| 73 | And not only that, but this group also improved insulin sensitivity by 41% and lost 18% of subcutaneous fat. | 不仅如此,这个群体还提高了41%的胰岛素灵敏度,并损失了18%的皮下脂肪。 |
| 74 | And this wasn't strenuous exercise by any means that they had to do twice a week. | 这绝不是他们每周必须做两次的艰苦锻炼。 |
| 75 | What they did in the study was they measured the intensity as VO2 peak as opposed to VO2 max. | 他们在研究中所做的是,他们测量强度为VO2峰值,而不是VO2最大值. |
| 76 | So it's hard to tell exactly what 75% looked like for that average participant. | 所以很难说出75%的参与者是什么样的人。 |
| 77 | But since the people in the study were likely not professional athletes, | 但由于研究中的人可能不是职业运动员, |
| 78 | I assume their VO2 peak was lower than their VO2 max or zone 3 range or about 70 to 80% of maximum heart rate. | 我猜他们的VO2峰值低于他们的VO2最大值或3区范围,或约为最大心率的70%至80%. |
| 79 | So this exercise would actually put them in the low moderate intensity. | 因此,这种锻炼实际上会使它们处于低温强度. |
| 80 | It's that intensity where you can still hold the conversation and speak in full sentences, | 正是如此,你仍然可以 保持对话,并说完整的句子, |
| 81 | but you just sound a little winded. | 但你只是听起来有点风。 |
| 82 | And another interesting trend that we see from those studies is that the total body weight stayed about the same. | 我们从这些研究中看到的另一个有趣的趋势是, 体重总量保持不变。 |
| 83 | So remarkable changes in dropping their visceral fat and improving their insulin sensitivity, | 在降低内脏脂肪 提高胰岛素敏感度方面 |
| 84 | even though there are no measurable changes on the scale. | 尽管在规模上没有可衡量的变化。 |
| 85 | And this is such an important point that I always talk about with my patients. | 这一点很重要,我总是和病人谈论。 |
| 86 | Do not get discouraged if you're doing all the right things when it comes to nutrition and movement and proper exercise, | 不要灰心丧气 如果你做了所有正确的事情 在营养,运动和适当的运动, |
| 87 | but the weight is just not coming off. | 但体重并没有下降 |
| 88 | More often than not, the scale is a pretty poor indicator of your progress | 更常见的是,这个尺度 是一个相当差的指标 你的进展 |
| 89 | because the number on the scale does not necessarily show the changes in your body composition and loss of fat mass. | 因为天平上的数字并不一定显示你身体组成的变化和脂肪质量的丧失. |
| 90 | Now, what's the best type of exercise that will help you lose visceral fat and it will help you do it fast? | 现在,什么是最好的运动类型 会帮助你失去粘性脂肪, 它会帮助你做到这一点快? |
| 91 | Well, a recent systematic review and meta-analysis that looked at 84 randomness control trials | 最近进行的系统审查和元分析 研究了84个随机性控制试验 |
| 92 | showed that it's the vigorous intensity aerobic exercise and high intensity interval training or HIIT | 显示这是强烈的强度有氧运动 和高强度间隔训练或HIIT |
| 93 | that are the most effective exercise modalities for reducing visceral fat. | 这是减少内脏脂肪的最有效操作方式。 |
| 94 | And resistance training was still beneficial, but just not as effective when looking specifically at visceral fat reduction. | 而抗药性训练仍然有益, 但是在特别考虑内脂减量时,效果并不那么好。 |
| 95 | And that's not to say forget about resistance training. | 这并不是说忘了抵抗训练 |
| 96 | In fact, resistance training is a must for maintaining your muscle mass. | 事实上,抵抗训练是保持肌肉质量的必要条件。 |
| 97 | And it's important for your overall health and your metabolism. | 这对你的整体健康和新陈代谢很重要。 |
| 98 | But if you want to lose visceral fat fast, like over the next few months, it's probably better to dial up your cardio. | 但如果你想失去 内脏脂肪快, 像在接下来的几个月, 它可能更好拨你的心肺。 |
| 99 | Now, if we're choosing between HIIT and aerobic exercise, there really isn't a big difference between the effectiveness. | 现在,如果我们在HIIT和有氧运动之间做出选择, 效果就没有什么大区别了。 |
| 100 | The studies that look at direct comparisons show that both modalities are very similar | 研究直接比较的研究表明,这两种模式非常相似。 |
| 101 | with no statistically significant difference between the two in adults. | 两者在成年人中没有统计上的重大差别。 |
| 102 | Now, if you really want to dig into the data and the literature, | 现在,如果你真的想 挖掘的数据和文献, |
| 103 | there may be a small signal that when it comes to HIIT exercises, | 可能有一个小信号,当涉及到HIIT练习时, |
| 104 | you may get a little bit more effectiveness with running as opposed to cycling. | 运行比骑自行车更有效 |
| 105 | And there are some studies that show that in kids and young adults under the age of 24, | 一些研究表明,在24岁以下的青少年中, |
| 106 | HIIT may be more effective than aerobic exercise. | HIIT可能比有氧运动更有效. |
| 107 | But honestly, we're just splitting hairs at this point. | 但老实说,我们只是 分毛在这一点上。 |
| 108 | At the end of the day, the way I see it, it doesn't matter if you do high intensity interval training | 归根结底,在我看来, 如果你做高强度的间隔训练不重要 |
| 109 | or if you do aerobic exercise or whether for cardio, you choose to do cycling or running or rowing or dancing. | 或做有氧运动,或是否做心跳,选择骑自行车或跑步,划船或跳舞. |
| 110 | The best exercise is the one you'll actually stick with because consistency beats the perfect plan every time. | 最好的锻炼就是 你真正会坚持的 因为一致性每次都比完美的计划好 |
| 111 | So the textbook perfect HIIT protocol that you just dread and you only do twice a month | 所以,教科书完美HIIT协议 你只是害怕,你只做两次一个月 |
| 112 | is always going to lose out to that walk that you enjoy and are able to do several times a week consistently. | 总是会输给你喜欢的散步 并且可以每周持续做几次 |
| 113 | And the ideal protocol, at least based on the studies that are available, | 而理想的协议,至少基于 现有的研究, |
| 114 | would probably be an exercise that you can do at least two to three times a week for at least 45 minutes each. | 每周至少可以做两三次,每次至少45分钟。 |
| 115 | And whatever you choose, it just has to be at least moderate to vigorous intensity, | 无论你选择什么 它必须至少是中度到强度 |
| 116 | meaning you're getting your heart rate to about 70 to 80 percent of your maximum capacity. | 也就是说你的心率 达到你最大容量的70%到80% |
| 117 | And if you're not into measuring or tracking your heart rate, a good rule of thumb is to do a talk test. | 如果你不喜欢测量或跟踪你的心率, 一个很好的拇指规则就是做一个谈话测试。 |
| 118 | You know you're doing a moderate intensity activity if you can talk in full sentences, | 你知道你正在做一个中度的强度活动 如果你能用满句子说话, |
| 119 | but you sound a little out of breath. | 但你听起来有点喘不过气来 |
| 120 | And you know you're doing vigorous intensity exercise if you can only speak | 而且你知道你正在做激烈的锻炼 如果你只能说话 |
| 121 | a few words before pausing and taking a breath. | 在喘口气之前说几句话 |
| 122 | And the beautiful thing about exercise is the fact that the effects that you get are dose dependent, | 锻炼的美妙之处在于 你得到的效果取决于剂量 |
| 123 | meaning the more you do, the better are the results. | 意味着你做的越多,结果就越好。 |
| 124 | There's a recent study in the British Journal of Sports Medicine that showed that participants | 英国"体育医学杂志"最近的一项研究表明,参与者 |
| 125 | who exercise more or with higher intensity frequently saw proportionally greater reductions in visceral fat. | 他们的运动强度较高或更高,往往会相应减少粘膜脂肪。 |
| 126 | And by contrast, they did not see the dose-dependent response with caloric restriction or dieting, | 相比之下,他们没有看到依赖剂量的反应 与卡路里限制或饮食, |
| 127 | meaning there's a limit to how much you can restrict your calories. | 也就是说你所能限制的热量是有限度的 |
| 128 | And you really don't see any additional benefit after a certain point. | 而且你确实没有看到任何额外的好处 过了一段时间。 |
| 129 | So you do not need to starve yourself to lose belly fat, quite the opposite actually. | 所以,你不需要饿自己 失去肚皮脂肪, 恰恰相反。 |
| 130 | Get enough calories that still keeps you in a small calorie deficit, | 得到足够的卡路里 仍然让你在小卡路里不足, |
| 131 | but you can gradually step up your activity and exercise if you want to lose your visceral fat faster. | 但是如果你想要更快地失去粘膜脂肪,你可以逐渐地加强你的活动和运动. |
| 132 | All right, I hope this was helpful. | 好吧,我希望这是帮助。 |
| 133 | Stay healthy and I'll see you in the next one. | 保持健康,下次见 |
该视频共有字幕 133 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【健康科普】减内脏脂肪最快的方法 · 医生教你科学减脂 p02 无字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 0:04 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 0:07 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 0:10 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 0:14 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 0:19 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 0:25 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 0:28 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 0:32 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 0:37 | and how to burn it off quickly. | 如何迅速烧掉它 |
展开字幕全文（168 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You can lose a lot of weight and still be stuck with belly fat. | 你可以减了很多体重, 仍然被困在肚子脂肪。 |
| 2 | And that's because abdominal fat isn't just under your skin. | 那是因为腹部脂肪不只是在皮底下 |
| 3 | It's also visceral fat that's packed around your internal organs. | 它也是粘着脂肪 包裹在你的内脏。 |
| 4 | So it's packed around your stomach and your liver and your pancreas. | 所以它包在你的胃 肝脏和胰腺上 |
| 5 | And this is the fat that drives a lot of the chronic conditions that are slowly killing us today. | 而这种脂肪 驱动了很多慢性病 这些疾病正在慢慢地杀死我们。 |
| 6 | So visceral fat is what drives diabetes and fatty liver and heart disease and even cancer. | 因此,粘性脂肪是驱动糖尿病,脂肪肝病,心脏病,甚至癌症的原因. |
| 7 | But the good news is that while visceral fat is dangerous, | 但好消息是 虽然内脏脂肪是危险的 |
| 8 | it's also the easiest fat to lose once you know how to target it. | 它也是最容易失去的脂肪 一旦你知道如何瞄准它。 |
| 9 | So in this video, I want to show you the fastest way to specifically target visceral fat | 所以在这段视频中,我想告诉你 最快的方式 专门瞄准内脏脂肪 |
| 10 | and how to burn it off quickly. | 如何迅速烧掉它 |
| 11 | So we're going to go over the best foods and drinks to incorporate into your regimen. | 所以我们要检查一下最好的食物和饮料 以便融入你的治疗方案 |
| 12 | And then I want to go over the best exercises that will give you the biggest bang for the buck. | 然后,我想看看最好的练习, 这将给你 最大的一击为一块钱。 |
| 13 | So let's start with food. | 故从食起. |
| 14 | Because what you eat every day either feeds your visceral fat or it starts it. | 因为你每天吃的东西 要么喂你的内脏脂肪 要么它开始它。 |
| 15 | And one of the most powerful weapons against visceral fat are carotenoid-rich foods. | 对内脏脂肪最强大的武器之一 是富含肉类的食物 |
| 16 | And carotenoids are just natural pigments in plants. | 而木卫一只是植物中的天然色素. |
| 17 | They're what give carrots their orange color and that's what make tomatoes red | 他们让胡萝卜的橙色 也让番茄红 |
| 18 | and that's what gives spinach that dark green color. | 这就是菠菜的深绿色 |
| 19 | But it's not just the color. | 却不单是色. |
| 20 | Carotenoids are powerful antioxidants. | 木卫一是强抗氧化剂. |
| 21 | And that's important because so much of what causes visceral fat is energy excess | 这很重要 因为造成粘性脂肪的原因 大多是能量过剩 |
| 22 | that eventually leads to inflammation and disrupted metabolism. | 这最终导致炎症 并干扰了新陈代谢。 |
| 23 | So carotenoids reduce that stress by neutralizing free radicals | 所以Carotenoids通过中和自由基来减轻压力 |
| 24 | or it's these unstable molecules that just damage cells. | 或者是这些不稳定的分子 只会破坏细胞 |
| 25 | And by removing free radicals, carotenoids help you stabilize your genes. | 通过去除自由基,卡通素有助于稳定你的基因. |
| 26 | And specifically, carotenoids can actually help turn on genes that burn more fat. | 具体地说,类固醇可以帮助打开 燃烧更多脂肪的基因。 |
| 27 | And they actually quiet down genes that tell your body to store fat. | 他们实际上静下来的基因 让你的身体储存脂肪。 |
| 28 | And there was an interesting study that was a randomized double blind trial in Japan | 有个有趣的研究是 日本随机的双盲试验 |
| 29 | that looked at whether carotenoid intake affects visceral fat. | 研究了类固醇摄入是否影响内脏脂肪。 |
| 30 | And what they found was that just eight weeks of eating carotenoid-rich vegetables | 他们发现只有八个星期 吃着富含肉类的蔬菜 |
| 31 | reduced visceral fat. | 减少内脏脂肪。 |
| 32 | Especially the group that was randomized to the high lycopene and low lutein group | 特别是随机化成高脂和低脂组的组 |
| 33 | which in that study consisted of carrots and shibuki cabbage. | 由胡萝卜和小白菜组成 |
| 34 | But I want to emphasize all four groups that ate carotenoid-rich vegetables | 但我想强调,所有四个群体 吃丰富的肉类蔬菜 |
| 35 | lowered their visceral fat. | 降低他们的内脏脂肪。 |
| 36 | So how do you get these carotenoids from your diet? | 那你是怎么从饮食中得到这些马铃薯的? |
| 37 | Well, just target your favorite colorful vegetables. | 好吧,只是瞄准你最喜欢的多彩蔬菜。 |
| 38 | So things like carrots and sweet potatoes and bell peppers and spinach and squash, | 胡萝卜 甜薯 铃椒 菠菜 壁球 |
| 39 | you name it. | 说吧 |
| 40 | Any colorful vegetable or fruit is likely to be rich in some type of carotenoid | 任何多彩的蔬菜或水果 都可能富含某种类木薯 |
| 41 | and it will help you lose your visceral fat. | 它会帮助你失去你的内脏脂肪。 |
| 42 | Now, after carotenoids, another special compound that you need to target is catechins. | 现在,在Carotenoids之后, 你需要瞄准的另一个特殊化合物是阴囊。 |
| 43 | And these are flavonoid polyphenols which also act like antioxidants | 这些是氟虫素多酚 也有抗氧化剂的作用 |
| 44 | and they reduce inflammation. | 并减少炎症。 |
| 45 | Now, my favorite way to get catechins is by drinking green tea. | 现在,我最喜欢的得到阴囊的方法 是喝绿茶。 |
| 46 | And you hear it all the time, green tea burns fat. | 你总是听到, 绿茶烧肥。 |
| 47 | And it does. | 它确实如此。 |
| 48 | And it does so because it's rich in catechins. | 它之所以这样做,是因为它富含阴囊. |
| 49 | These compounds basically change how your body handles fat | 这些化合物基本上改变了你身体处理脂肪的方式 |
| 50 | and specifically visceral fat. | 特别是内脏脂肪。 |
| 51 | And catechins help with fat regulation in so many different ways. | 而阴道通过很多不同的方式帮助脂肪调节. |
| 52 | So first, catechins boost your fat oxidation and energy expenditure. | 首先,阴道会增加你的脂肪氧化和能量消耗。 |
| 53 | So they stimulate the nervous system just to burn up more fat | 所以它们刺激神经系统 只是为了燃烧更多的脂肪 |
| 54 | and boost your overall metabolism. | 并提升你的总体新陈代谢。 |
| 55 | And on top of that, catechins also inhibit fat processing enzymes like lipase. | 此外,阴囊还抑制脂酶等脂肪加工酶. |
| 56 | So they block fat that we eat from being absorbed in the first place. | 因此,它们阻断了我们最初所吃的脂肪。 |
| 57 | And the reason green tea is so powerful is green tea also contains caffeine | 绿茶之所以如此强大 是因为绿茶也含有咖啡因 |
| 58 | which can work synergistically with catechins | 与阴道协同工作 |
| 59 | to enhance that fat utilization or fat burning. | 提高脂肪利用率或脂肪燃烧。 |
| 60 | And there was a double-blind placebo-controlled randomized trial in Japan | 在日本发生了双盲安慰剂的随机试验 |
| 61 | that showed that just 12 weeks of drinking catechin-enriched green tea, | 显示只有12周的时间 喝着浓郁的青茶 |
| 62 | which was about 600 milligrams of catechins per day, | 每天大约600毫克的阴囊, |
| 63 | resulted in a significant reduction in visceral fat. | 导致内脏脂肪大量减少。 |
| 64 | Now, just remember, most green teas are high in catechins | 现在,记住,大多数绿茶都是高的 |
| 65 | but to really maximize the benefit, | 但为了让利益最大化 |
| 66 | you want to target green teas that are minimally processed. | 您想要瞄准绿色茶叶 最小加工。 |
| 67 | So those would be matcha or sencha teas. | 所以这些是火柴或桑查茶 |
| 68 | Now, in the grand scheme of things, | 现在,在大计划的事情, |
| 69 | anything that leads to an energy deficit or a calorie deficit | 任何导致能量短缺或卡路里短缺的东西 |
| 70 | will help you lose weight and it will help you lose visceral fat. | 帮助你减肥 帮助你减肥 |
| 71 | But targeting these right foods and drinks will help you get there much faster. | 但是,瞄准这些正确的食物和饮料会帮助你更快到达那里. |
| 72 | And once you've dialed in the right foods, | 一旦你拨了正确的食物, |
| 73 | the correct exercise regimen will become that magical multiplier. | 正确的锻炼计划 将成为神奇的乘数。 |
| 74 | In fact, the correct type of exercise is a big must | 事实上,正确的运动类型是巨大的 |
| 75 | when it comes to losing visceral fat quickly. | 说到迅速失去内脏脂肪 |
| 76 | And we have studies like this meta-analysis of 117 studies | 我们也有这样的研究 117项研究的元分析 |
| 77 | that show that even though both diet and exercise can reduce visceral fat, | 尽管饮食和运动都能够减少内脏脂肪, |
| 78 | diet has a larger effect on total body weight loss | 饮食对总体重减少的影响更大 |
| 79 | while exercise tends to have superior effects on reducing visceral fat. | 锻炼往往对减少粘性脂肪有优越的效果。 |
| 80 | And there's an older but a very interesting study | 还有一个更古老但非常有趣的研究 |
| 81 | that showed just how powerful small dose of exercise can be. | 这说明小剂量的锻炼会多么强大 |
| 82 | So in this study, just two 45-minute cycling sessions per week | 在这份研究中,每周只有两次45分钟的自行车赛 |
| 83 | at 75% of the VO2 peak for two months reduced visceral fat by 48%. | 在2个月的VO2峰值的75%时,粘性脂肪减少了48%。 |
| 84 | So almost half in just two months. | 在两个月内就快一半了 |
| 85 | And not only that, but this group also improved insulin sensitivity by 41% | 不仅如此,而且这个群体还提高了41%的胰岛素敏感度 |
| 86 | and lost 18% of subcutaneous fat. | 并损失18%的皮下脂肪。 |
| 87 | And this wasn't strenuous exercise by any means that they had to do twice a week. | 这绝不是他们每周必须做两次的艰苦锻炼。 |
| 88 | What they did in the study was they measured the intensity as VO2 peak | 他们在研究中所做的是 将强度测量为VO2峰值 |
| 89 | as opposed to VO2 max. | 相对于 VO2 最大。 |
| 90 | So it's hard to tell exactly what 75% looked like for that average participant. | 所以很难说出75%的参与者是什么样的人。 |
| 91 | But since the people in the study were likely not professional athletes, | 但由于研究中的人可能不是职业运动员, |
| 92 | I assume their VO2 peak was lower than their VO2 max or zone 3 range | 我猜他们的VO2峰值低于他们的VO2最大值或3区范围 |
| 93 | or about 70 to 80% of maximum heart rate. | 或最大心率的70%到80% |
| 94 | So this exercise would actually put them in the low moderate intensity. | 因此,这种锻炼实际上会使它们处于低温强度. |
| 95 | It's that intensity where you can still hold the conversation | 这么激烈,你还是可以保持谈话的 |
| 96 | and speak in full sentences, but you just sound a little winded. | 并说满句, 但你只是听起来有点风。 |
| 97 | And another interesting trend that we see from those studies | 我们从这些研究中看到了另一个有趣的趋势 |
| 98 | is that the total body weight stayed about the same. | 是总体重保持了相同 |
| 99 | So remarkable changes in dropping their visceral fat | 如此显著的变化 下降的内脏脂肪 |
| 100 | and improving their insulin sensitivity | 提高他们的胰岛素敏感性 |
| 101 | even though there are no measurable changes on the scale. | 尽管在规模上没有可衡量的变化。 |
| 102 | And this is such an important point that I always talk about with my patients. | 这一点很重要,我总是和病人谈论。 |
| 103 | Do not get discouraged if you're doing all the right things | 不要灰心,如果你做了所有正确的事情 |
| 104 | when it comes to nutrition and movement and proper exercise, | 在营养、运动和运动方面, |
| 105 | but the weight is just not coming off. | 但体重并没有下降 |
| 106 | More often than not, the scale is a pretty poor indicator of your progress | 更常见的是,这个尺度 是一个相当差的指标 你的进展 |
| 107 | because the number on the scale does not necessarily show | 因为比例尺上的数字不一定显示 |
| 108 | the changes in your body composition and loss of fat mass. | 身体组成的变化和脂肪量的减少。 |
| 109 | Now, what's the best type of exercise that will help you lose visceral fat | 现在,什么是最好的运动类型 会帮助你失去粘性脂肪 |
| 110 | and it will help you do it fast? | 它能帮助你快速完成吗? |
| 111 | Well, a recent systematic review and meta-analysis | 最近进行的系统审查和元分析 |
| 112 | that looked at 84 randomness control trials | 研究了84个随机性控制试验 |
| 113 | showed that it's the vigorous intensity aerobic exercise | 显示是强烈的气动运动 |
| 114 | and high intensity interval training or HIIT | 高强度间隔训练或高强度间距训练 |
| 115 | that are the most effective exercise modalities for reducing visceral fat. | 这是减少内脏脂肪的最有效操作方式。 |
| 116 | And resistance training was still beneficial, | 抵抗训练还是有好处的 |
| 117 | but just not as effective when looking specifically at visceral fat reduction. | 但是,只是没有那么有效 在特别看 内脂肪减少。 |
| 118 | And that's not to say forget about resistance training. | 这并不是说忘了抵抗训练 |
| 119 | In fact, resistance training is a must for maintaining your muscle mass | 事实上,抵抗训练是维持肌肉质量的必要条件 |
| 120 | and it's important for your overall health and your metabolism. | 这对你的整体健康和新陈代谢很重要 |
| 121 | But if you want to lose visceral fat fast, like over the next few months, | 但如果你想失去 内脏脂肪快, 像在接下来的几个月, |
| 122 | it's probably better to dial up your cardio. | 最好把心电图拨起来 |
| 123 | Now, if we're choosing between HIIT and aerobic exercise, | 如果我们选择HIIT和有氧运动 |
| 124 | there really isn't a big difference between the effectiveness. | 效果之间真的没什么大区别 |
| 125 | The studies that look at direct comparison show that both modalities are very similar | 研究直接比较的研究表明,这两种模式非常相似。 |
| 126 | with no statistically significant difference between the two in adults. | 两者在成年人中没有统计上的重大差别。 |
| 127 | Now, if you really want to dig into the data and the literature, | 现在,如果你真的想 挖掘的数据和文献, |
| 128 | there may be a small signal that when it comes to HIIT exercises, | 可能有一个小信号,当涉及到HIIT练习时, |
| 129 | you may get a little bit more effectiveness with running as opposed to cycling. | 运行比骑自行车更有效 |
| 130 | And there's some studies that show that in kids and young adults under the age of 24, | 一些研究表明 在24岁以下的孩子和年轻成年人中 |
| 131 | HIIT may be more effective than aerobic exercise. | HIIT可能比有氧运动更有效. |
| 132 | But honestly, we're just splitting hairs at this point. | 但老实说,我们只是 分毛在这一点上。 |
| 133 | At the end of the day, the way I see it, | 最终,我的看法是, |
| 134 | it doesn't matter if you do high intensity interval training | 你做高强度间隔训练不重要 |
| 135 | or if you do aerobic exercise or whether for cardio, | 或者做有氧运动 或者做心肌运动 |
| 136 | you choose to do cycling or running or rowing or dancing. | 选择骑自行车或跑步或划船或跳舞。 |
| 137 | The best exercise is the one you'll actually stick with | 最好的锻炼是 你将真正坚持 |
| 138 | because consistency beats the perfect plan every time. | 因为一致性每次都比完美的计划好 |
| 139 | So the textbook perfect HIIT protocol that you just dread and you only do twice a month | 所以,教科书完美HIIT协议 你只是害怕,你只做两次一个月 |
| 140 | is always going to lose out to that walk that you enjoy | 总是会输给你喜欢的散步 |
| 141 | and are able to do several times a week consistently. | 并且每周能够做几次 |
| 142 | And the ideal protocol, at least based on the studies that are available, | 而理想的协议,至少基于 现有的研究, |
| 143 | would probably be an exercise that you can do at least two to three times a week | 可能是你每周至少可以做两三次的练习 |
| 144 | for at least 45 minutes each. | 每人至少45分钟。 |
| 145 | And whatever you choose, it just has to be at least moderate to vigorous intensity, | 无论你选择什么 它必须至少是中度到强度 |
| 146 | meaning you're getting your heart rate to about 70 to 80% of your maximum capacity. | 也就是说你的心跳达到你最大容量的70%到80% |
| 147 | And if you're not into measuring or tracking your heart rate, | 如果你不想测量或跟踪你的心率 |
| 148 | a good rule of thumb is to do a talk test. | 一个很好的拇指规则是做一个谈话测试。 |
| 149 | You know you're doing a moderate intensity activity if you can talk in full sentences, | 你知道你正在做一个中度的强度活动 如果你能用满句子说话, |
| 150 | but you sound a little out of breath. | 但你听起来有点喘不过气来 |
| 151 | And you know you're doing vigorous intensity exercise | 你知道你正在做强强度运动 |
| 152 | if you can only speak in a few words before pausing and taking a breath. | 如果你在喘口气之前 只能说几句话的话 |
| 153 | And the beautiful thing about exercise is the fact that the effects that you get | 运动的美妙之处在于 你得到的效果 |
| 154 | are dose-dependent, meaning the more you do, the better are the results. | 剂量依赖,意味着你做的越多,结果就越好。 |
| 155 | There's a recent study in the British Journal of Sports Medicine | 英国"体育医学杂志"最近有一篇研究 |
| 156 | that showed that participants who exercise more or with higher intensity | 显示锻炼强度或强度较高的参与者 |
| 157 | frequently saw proportionally greater reductions in visceral fat. | 内脏脂肪的减少比例往往更高。 |
| 158 | And by contrast, they did not see that dose-dependent response | 相比之下,他们没有看到 剂量依赖反应 |
| 159 | with caloric restriction or dieting, meaning there's a limit to how much | 有卡路里限制 或饮食, 这意味着有一个极限 多少 |
| 160 | calories. | 热量。 |
| 161 | And you really don't see any additional benefit after a certain point. | 而且你确实没有看到任何额外的好处 过了一段时间。 |
| 162 | So you do not need to starve yourself to lose belly fat. | 所以你不需要饿死自己 失去肚皮脂肪。 |
| 163 | Quite the opposite, actually. | 其实恰恰相反 |
| 164 | Get enough calories that still keeps you in a small calorie deficit, | 得到足够的卡路里 仍然让你在小卡路里不足, |
| 165 | but you can gradually step up your activity and exercise | 但你可以逐渐地加强你的活动和锻炼 |
| 166 | if you want to lose your visceral fat faster. | 如果你想更快失去你的内脏脂肪。 |
| 167 | All right, I hope this was helpful. | 好吧,我希望这是帮助。 |
| 168 | Stay healthy, and I'll see you in the next one. | 保持健康,下次见 |
该视频共有字幕 168 条。解锁更多字幕为会员功能，请移动到 价格