鍛煉更多但體重仍在增加?試試下面的測(cè)試

鍛煉更多但體重仍在增加?試試下面的測(cè)試

You're running on the treadmill, hitting up every HIIT class on your gym's schedule, and strength training more than you ever thought possible. But your scale hasn't gotten the memo. What gives? This five-question quiz will help you pinpoint your problem — and get your weight moving in the right direction.
你在跑步機(jī)上跑步，在健身房的日程表上完成每一堂HIIT課程，進(jìn)行比你想象中更多的力量訓(xùn)練。但是你的秤還沒(méi)有記錄下來(lái)。到底發(fā)生了什么事?這五個(gè)問(wèn)題的測(cè)試將幫助你找到你的問(wèn)題所在，讓你的體重朝著正確的方向移動(dòng)。

4 Reasons You're Gaining Weight Despite Working Out

鍛煉后體重增加的4個(gè)原因

1. Are you cutting calories?

1. 你在減肥嗎?

To lose weight, you need to burn more calories than you're taking in. (Need proof? Here are six reasons you can't out-exercise a bad diet.) But there's cutting calories and then there's cutting too many calories, says registered dietitian and strength coach Marie Spano, RD, CSSD, CSCS. When you start slashing calories like a ninja, you might not be giving yourself enough fuel to really hit it during your workouts. "You just go through the motions," she says. Plus, many people who start off their days severely restricting calories end up throwing caloric caution to the wind by dinnertime. "If you don't have enough food, you're likely to encounter sugar cravings later in the day," says Washington D.C.-based registered dietitian Anne Mauney.

為了減肥，你需要燃燒比你攝入的更多的卡路里。(需要證明嗎?這里有六個(gè)理由說(shuō)明你不能通過(guò)鍛煉來(lái)擺脫不良的飲食習(xí)慣。注冊(cè)營(yíng)養(yǎng)師兼力量教練瑪麗·斯帕諾(Marie Spano)說(shuō)，要減少熱量攝入，然后又要減少太多的熱量。當(dāng)你像忍者一樣開(kāi)始減少卡路里的攝入時(shí)，你可能沒(méi)有給自己足夠的能量在鍛煉過(guò)程中真正消耗它。“你只是做做樣子，”她說(shuō)。此外，許多嚴(yán)格限制熱量攝入的人在開(kāi)始一天的生活時(shí)，到了晚飯時(shí)間就把熱量攝入的警告拋到了九霄云外。“如果你沒(méi)有足夠的食物，你可能會(huì)在當(dāng)天晚些時(shí)候想吃糖”。華盛頓特區(qū)的美國(guó)注冊(cè)營(yíng)養(yǎng)師Anne Mauney說(shuō)。

2. Do you follow up your workouts with a store-bought smoothie?

2. 你是否會(huì)在鍛煉后喝一杯商店里買(mǎi)的奶昔?

Hitting up the smoothie counter might not be the best way to go about refueling your muscles. (These beverages are just a few examples of sips with seriously scary calorie counts.) "Many smoothies are loaded with sugar and calories, and can completely counteract any calorie-burn you got from your workout," Spano says. Fruit, yogurt and sherbet-heavy varieties are among the worst offenders.

喝奶昔可能不是給你的肌肉補(bǔ)充能量的最好方法。(這些飲料只是一小口就含有可怕卡路里的飲料的幾個(gè)例子。)斯帕諾說(shuō):“許多冰沙富含糖和卡路里，可以完全抵消你從鍛煉中消耗的卡路里。”水果、酸奶和含大量果汁的品種都是罪魁禍?zhǔn)住?/p>

Instead of buying a pre-made smoothie, whip up one of these easy three-ingredient smoothie recipes at home. And don't slurp it down on-the-go. When people sit down to eat their meals, they wind up feeling fuller and eating less later in the day than if they had eaten while on the move, according to a 2015 Journal of Health Psychology study.

與其買(mǎi)現(xiàn)成的奶昔，不如在家做一份簡(jiǎn)單的三種成分的奶昔。不要在路上狼吞虎咽。2015年《健康心理學(xué)雜志》(Journal of Health Psychology)上的一項(xiàng)研究顯示，當(dāng)人們坐下來(lái)吃飯時(shí)，他們會(huì)感到更飽，而且在一天的晚些時(shí)候吃得也比在路上吃得少。

3. Do you constantly crave food?

3.你經(jīng)?？释澄飭?

This might not be a bad thing. Research goes back and forth on exercise's effects on hunger, but if your workout is increasing your appetite, it's not necessarily a big deal, Spano says. "People eat for a variety of reasons, and hunger is often the last reason." (Hey, it's better than eating to satisfy cravings or soothe stress.) But, still, if you're chowing down on more calories than you're burning — even if you're burning a ton — you're going to gain weight, she says.

這可能不是一件壞事。斯帕諾說(shuō)，關(guān)于鍛煉對(duì)饑餓的影響的研究一直在反復(fù)進(jìn)行，但如果你的鍛煉增加了你的食欲，這并不一定是什么大問(wèn)題。“人們吃東西有各種各樣的原因，饑餓往往是最后一個(gè)原因。”(嘿，這比吃東西來(lái)滿(mǎn)足欲望或緩解壓力要好。)但是，如果你攝入的卡路里比你燃燒的要多——即使你燃燒了一噸——你的體重還是會(huì)增加，她說(shuō)。

4. Do you read your cardio machine's calorie-counter displays?

4. 你讀過(guò)你的心臟機(jī)的卡路里計(jì)數(shù)器嗎?

Your treadmill (not to mention your elliptical and stationary bike) is lying to you. Some machines may overestimate your caloric burn by up to 30 percent, according to the American Council on Exercise. So if you put your trust in them, you could easily end up eating more calories than you burn — even if you're diligently tracking your efforts.

你的跑步機(jī)(更不用說(shuō)你的橢圓和固定自行車(chē)了)在騙你。根據(jù)美國(guó)運(yùn)動(dòng)協(xié)會(huì)(American Council on Exercise)的數(shù)據(jù)，有些機(jī)器可能會(huì)高估你燃燒的卡路里高達(dá)30%。因此，如果你相信它們，你很容易就會(huì)吃下比你燃燒的更多的卡路里——即使你一直在努力。