With all the confusing messages about diet, exercise and weight loss, you might be wondering to yourself what really works.
Ralph La Forge from Duke University Medical Center put together a detailed look at the various things that change the effect of exercise on weight loss.
He refuted the popular belief that since a pound (.45kg) of fat (when burned) gives off 3,500 calories, and since running or walking a mile (1.6km) burns 100 calories; a person should lose one pound for every 35 miles (56.3km) he or she walks or runs. This is untrue because if you weigh less than 154 pounds (70kg), you burn fewer calories; if you weigh more than 154 you burn more.
PHOTO: AFP
To add to the confusion, if you walk or run on a treadmill, your body burns about 10 to 15 percent fewer calories than the machine says you are burning because the machine itself helps you move.
But exercise is still very important. When you diet without exercising, you lose both muscle and fat, which is counterproductive. Muscle loss significantly lowers your basic metabolic rate, which is the number of calories your body uses at rest.
Activities that work against gravity — aerobic activities like running, cross-country skiing, dancing, skating and stair-climbing — use more calories at a particular level of effort than swimming, cycling or water aerobics. Also, skilled exercisers burn fewer calories than unskilled ones who make unnecessary movements or have to work harder at the activity, because they use more calories an hour than those who exercise efficiently.
(New York Times, news service)
有關節食、運動和瘦身的資訊讓人眼花撩亂,你可能會想,到底怎麼做才有效?
杜克大學醫學中心的羅夫.拉弗吉詳盡檢視各項會影響運動瘦身的因素。
他駁斥一般大眾的認知,以為既然燃燒一磅(零點四五公斤)的脂肪會釋放三千五百大卡,而跑步或步行一英里(一點六公里)燃燒一百卡路里,一個人每跑步或步行三十五英里(五十六點三公里)應該就會瘦一磅才對。這並非事實,假如你的體重低於一百五十四磅(七十公斤),所燃燒的卡路里會較少,若高於一百五十四磅則燃燒較多卡路里。
除此之外,如果你在跑步機上步行或跑步,身體燃燒的脂肪也會比機器所顯示的數字少大約10%至15%,因為機器本身會協助你動作。
但是運動仍然很重要。當你只靠節食而不運動,會同時減到肌肉和脂肪,造成反效果。減掉肌肉會明顯降低你的基礎代謝率,也就是身體在靜態時所消耗的卡路里。
反咫O的有氧運動,如跑步、越野滑雪、跳舞、溜冰和爬樓梯,就某個程度來說,比游泳、騎單車或水中有氧消耗更多卡路里。而且,有技巧的健身者會比沒技巧的健身者燃燒更少的卡路里,因為後者在運動中會做出不必要的動作,或更費勁地運動,以致每小時燃燒的卡路里較前者多。
(紐約時報╱翻譯︰鄭湘儀)
A: Wow, three Taiwanese restaurants just won the 2024 “Asia’s 50 Best Restaurants” awards. B: Awesome! Which three restaurants? A: Taipei’s Logy at No. 22 and MUME at No. 34, and Taichung’s JL Studio at No. 33. B: Actually, there are many more great establishments in Taipei. How about other Asian cities? A: Singapore claimed nine spots this year, making it Asia’s new “food capital.” A: 2024「亞洲50最佳餐廳」名單揭曉了,台灣有3家餐廳上榜。 B: 好厲害,哪3家? A: 台北的Logy和MUME分獲第22和34名,台中的JL Studio獲第33名! B: 其實台北還有很多好餐廳,那其他的亞洲城市呢? A: 新加坡今年入選9家,可說是亞洲美食之都。 (By Eddy Chang, Taipei Times/台北時報張聖恩)
Let’s explore another delicacy primarily known to Tainan locals: floating milkfish in thick soup. Despite its peculiar name, this dish is another Tainan specialty that showcases the popularity of milkfish, which is made into fish paste and served in thick soup. Unlike the version with tutuo fish, which also adds other ingredients to its thick soup, the floating milkfish version primarily features the “floating fish” itself in its thick soup, ensuring that the fish paste remains the star of the dish. 讓我們來探索另一道台南人熟悉的美食:浮水魚羹。這道菜名奇特的美食,再再展現了台南虱目魚料理的多樣。浮水魚羹是用虱目魚漿做成的羹品,雖然和𩵚魠魚羹一樣是羹湯,但不像𩵚魠魚羹會在湯中加入其他食材,而是讓虱目魚漿成為這道料理的主角。 peculiar (adj.) 獨特的;古怪的 The belly of a milkfish is considered the most
The practice of freezing embryos as part of in vitro fertilization (IVF) was thrown into chaos in Alabama this year, when the state supreme court ruled that such embryos should be considered children, exposing clinics to wrongful death claims in the event they are destroyed in the thawing process. In 2021, more than 80 percent of US IVF procedures involved the transfer of frozen embryos, according to a recent report by the US Department of Health and Human Services. HOW IS EMBRYO FREEZING USED IN IVF? IVF uses high doses of hormones to stimulate ovaries to produce as many eggs as possible. Once
A situation puzzle is a game in which one person describes a scenario and asks the players to explain it. The situation is deliberately lacking in details, but the players may acquire more information by asking questions — however, these can only be answered with “yes” or “no.” A player wins by describing the approximate events that led up to the situation. To do so, they must use a blend of logical and lateral thinking. A famous example of this is sometimes known as “Turtle Soup.” Here’s the riddle: “A man in a restaurant orders turtle soup, tastes it