常常会有人询问关于运动的事情，因为这是他们进行体重管理计划的一部份。因为有效的体重管理是需要仰赖热量的平衡，所以除了讨论饮食(摄取的热量)外，当然也应该要探讨运动(消耗的热量)。大部分的人都只想知道自己需要做多少运动，才能够达成体重管理或者不复胖的结果。以下是一些有关运动和体重的重要资讯：1) 只想透过增加活动量来进行体重管理是相当困难的。如果想只靠运动在一个星期中减少一磅的重量，就必须在既有的活动水准下，每天多燃烧约500大卡的热量。这不是一件简单的事。您可能要背着10磅重的背包爬上坡一个小时，或是连续游泳90分钟不停止才能达到。想要只靠增加活动量，或只靠减少热量摄取来进行体重管理，这样的效果都不会比结合饮食和运动两者的力量来得好。
2) 减少热量摄取可能会导致新陈代谢率略为降低。您的新陈代谢率代表身体在维持基本运作时所消耗的热量，这就占了您热量消耗的一大部分。但是减少饮食量时，代谢率也可能会略为降低。所以即便摄取的热量减少，您消耗的热量也可能会同步减少，让身体维持热量的平衡是不变的。
3) 肌力训练可以帮助增加新陈代谢率。当人们讲到运动时，通常想到的是有氧运动，例如骑自行车、游泳或慢跑。但是肌力训练也很重要，一方面因为能够帮助您增加瘦肌肉组织，进而促进新陈代谢率，同时抵销降低热量摄取时，消耗的热量也减少的影响。
4) 当您在计算摄取和消耗的热量时，经常容易出错。人们通常会高估自己运动消耗的热量，进而低估自己所摄取的热量。这也说明为什么许多人会感到挫折，这是因为他们觉得自己都照着正确的体重管理方式，但是体重计上的数字却动也不动。
5) 您需要大量的运动才能减轻体重，但是需要更多的运动才能避免复胖。体重管理计画成功后，规律的运动是避免体重复胖的关键因素。不过不能只是在住家附近轻松地散散步就算是运动。美国国家体重控制注册中心的会员，资格是至少要减少30 磅（约14公斤），同时维持一年以上时间的人，平均每周靠运动消耗2800大卡，相当于每天运动90分钟，例如快走4 英里。运动是健康的关键，做任何运动都比都不做好。当人们听到可能一天得至少要运动一个小时才能够维持体重不变时，可能会因此而对运动望之却步。但是请不要被这些数字吓到。尽自己的能力运动，保持规律，然后每一次试着延长一点时间，或增加一点强度。
作者：苏珊·鲍尔曼 Susan Bowerman
M.S., R.D., C.S.S.D.
加州大学洛杉矶分校人类营养中心副主任
运动营养学专家、康宝莱营养咨询委员会成员
Original Text
Exercise and Weight Loss: How to make it work?
blogmarch8-exerciseEven though I’m a dietitian, my clients frequently ask me about exercise as part of their weight loss plan. Since managing weight effectively depends on calorie balance, it makes sense that we talk about not only diet (calories in), but exercise (calories out), too. Most simply want to know how much…or, sometimes, how little…exercise they need to do in order to lose weight, or to keep off weight that they’ve already lost. So here are some of the key things I tell them about exercise and body weight:
Trying to lose weight through increased activity alone is tough to do. To lose a pound in a week’s time – strictly through exercise – you’d need to burn up an extra 500 calories a day, above and beyond your current activity level. That’s no small task. You’d need to hike uphill for an hour with a 10-pound backpack or swim laps for 90 minutes – without stopping. Trying to lose weight only through increased activity – or only by cutting your calories – won’t be nearly as effective as a combination of diet and exercise.
Cutting calories may cause your metabolic rate to drop somewhat. Your metabolic rate represents the number of calories your body burns just to keep basic processes going - and is a big part of your ‘calories out’. But your metabolic rate can dip a little when you cut back on your eating. So even though your ‘calories in’ may be lower, your ‘calories out’ can drop, too – and leave you more or less in calorie balance.
Strength training can help to increase metabolic rate. When people think ‘exercise’, they usually think aerobic exercise, like biking, swimming or jogging. But strength training is important, too – in part because it helps to build lean body mass, which can bump up your metabolic rate and help offset the drop in calorie burn that takes place when you cut your calories.
It’s easy to make mistakes when counting calories – both in and out. People tend to overestimate the calorie cost of the exercise they do – and underestimate the number of calories they eat. Which helps explain the frustration many people feel when they’re sure they’re doing ‘everything right’ – but the scale just won’t budge.
You need a lot of exercise to lose weight, but you need even more to prevent it from coming back. Once you’ve lost it, regular activity is critical when it comes to keeping weight off. But it takes more than a leisurely stroll around the block. Members of the National Weight Loss Registry – people who have lost at least 30 pounds and kept it off for at least a year – burn an average of about 2800 calories a week in exercise. That’s the equivalent of about 90 minutes of exercise – like a brisk four-mile walk – every day.
Exercise is key to good health and anything is better than nothing. When people hear that they might need an hour or more of exercise a day to keep their weight under control, it can be a little daunting. But don’t let the numbers discourage you. Do what you can, do it regularly, and try to go a little farther – or work out a little harder – each time.
Written by Susan Bowerman,
MS, RD, CSSD. Susan is a paid consultant for Herbalife.
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