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'Exercise after eating' diet tip
減重小技巧---吃完就要動！
Exercising after meals can help promote weight loss by boosting hormones that suppress appetite, say UK scientists.
英國科學家指出，用餐後的運動可以促進抑制食慾的荷爾蒙分泌，因而有助於減重。
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
實驗顯示，多虧有這種荷爾蒙，好動的人在運動後較不易感到飢餓，而且這種效果可以持續到下一餐。
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
縱使大吃一頓，有運動習慣的人所攝取的總熱量仍然較少，這是因為他們燃燒了較多的熱量。
The Surrey University and Imperial College London work is published in the Journal of Endocrinology.
此項由Surrey University and Imperial College London所進行的研究發表於內分泌學期刊中。
Twelve volunteers were fed the same breakfast.
此項實驗中，十二位志願者進食了相同份量的早餐。
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
一個小時後，其中一半的人開始踩一個小時的運動腳踏車，其他的人則靜靜的坐著，
Both groups were left for another hour and then allowed to eat as much as they liked.
然後這兩組被給予一個小時的自由活動，接著他們就開始開懷大吃！
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
不出所料，有運動的實驗組比沒有運動的對照組燃燒了更多的熱量，分別是492大卡與197大卡。
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
同時在開懷大吃的時候，實驗組比對照組吃得更多，分別是913大卡與762大卡。
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
然而，如果將運動時所消耗的熱量一併計算的話，運動組的人所攝取的總體熱量其實較少－－421大卡，相對於對照組的565大卡。
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
此外，被稱為PYY、GLP-1與PP的荷爾蒙(其作用在於傳輸飽足感的訊息到大腦)，在運動中以及運動之後其分泌皆有所增加。
Volunteers also said they felt less hungry during this time.
志願者也表示他們在運動後較不易感到飢餓。
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
研究員丹尼斯‧羅伯森博士指出：『過去我們總是認為，雖然運動可以燃燒熱量，但是人們在運動後反而吃的更多。這樣的模式抵銷了運動所帶來的減重效果。』
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
『但是我們的實驗顯示了運動有助於降低人們的食慾，對於減重有正面的幫助，同時可以降低復胖的機會，可說是一種健康、平衡的減重方式。』
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
專家建議每週應至少運動五次，每次至少三十分鐘。
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
減重慈善機構的醫學主任伊昂‧坎貝爾博士指出：『這是一個有趣的研究。過重者通常表示他們在運動之後感到更強烈的飢餓因而吃得更多。』
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
『此項研究則指出，雖然總熱量攝取有所增加，但是與運動所帶來的熱量消耗相互抵銷後，整體的淨熱量攝取事實上是減少的。』
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
『減重從來就不是輕鬆簡單的。增加運動量絕對是任何體重管理計畫的基本要素；運動並非僅僅為了消耗更多的熱量，更進一步，還可以抑制我們的食慾。』
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
對於肥胖症有特殊研究的約翰‧麥克福醫生認為此項研究『使我們對於體內熱量平衡的複雜機制有了更進一步的了解。』
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
『在現階段製藥商應該會比一般大眾對於此研究結果更感興趣，原因很簡單，因為大部分的人們都認為飯後馬上運動就好像把妳的手指頭伸到喉嚨裡一樣！(譯註：意指飯後運動會嘔吐！)』
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
『如果要以運動的方式減肥的話，持之以恆是成功的不變法則，而一個可以持續地切實執行的運動減重計畫，絕對不是苦行僧似的，而應該是充滿了成就感與愉快的心情！』
減重小技巧---吃完就要動！
Exercising after meals can help promote weight loss by boosting hormones that suppress appetite, say UK scientists.
英國科學家指出，用餐後的運動可以促進抑制食慾的荷爾蒙分泌，因而有助於減重。
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
實驗顯示，多虧有這種荷爾蒙，好動的人在運動後較不易感到飢餓，而且這種效果可以持續到下一餐。
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
縱使大吃一頓，有運動習慣的人所攝取的總熱量仍然較少，這是因為他們燃燒了較多的熱量。
The Surrey University and Imperial College London work is published in the Journal of Endocrinology.
此項由Surrey University and Imperial College London所進行的研究發表於內分泌學期刊中。
Twelve volunteers were fed the same breakfast.
此項實驗中，十二位志願者進食了相同份量的早餐。
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
一個小時後，其中一半的人開始踩一個小時的運動腳踏車，其他的人則靜靜的坐著，
Both groups were left for another hour and then allowed to eat as much as they liked.
然後這兩組被給予一個小時的自由活動，接著他們就開始開懷大吃！
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
不出所料，有運動的實驗組比沒有運動的對照組燃燒了更多的熱量，分別是492大卡與197大卡。
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
同時在開懷大吃的時候，實驗組比對照組吃得更多，分別是913大卡與762大卡。
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
然而，如果將運動時所消耗的熱量一併計算的話，運動組的人所攝取的總體熱量其實較少－－421大卡，相對於對照組的565大卡。
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
此外，被稱為PYY、GLP-1與PP的荷爾蒙(其作用在於傳輸飽足感的訊息到大腦)，在運動中以及運動之後其分泌皆有所增加。
Volunteers also said they felt less hungry during this time.
志願者也表示他們在運動後較不易感到飢餓。
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
研究員丹尼斯‧羅伯森博士指出：『過去我們總是認為，雖然運動可以燃燒熱量，但是人們在運動後反而吃的更多。這樣的模式抵銷了運動所帶來的減重效果。』
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
『但是我們的實驗顯示了運動有助於降低人們的食慾，對於減重有正面的幫助，同時可以降低復胖的機會，可說是一種健康、平衡的減重方式。』
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
專家建議每週應至少運動五次，每次至少三十分鐘。
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
減重慈善機構的醫學主任伊昂‧坎貝爾博士指出：『這是一個有趣的研究。過重者通常表示他們在運動之後感到更強烈的飢餓因而吃得更多。』
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
『此項研究則指出，雖然總熱量攝取有所增加，但是與運動所帶來的熱量消耗相互抵銷後，整體的淨熱量攝取事實上是減少的。』
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
『減重從來就不是輕鬆簡單的。增加運動量絕對是任何體重管理計畫的基本要素；運動並非僅僅為了消耗更多的熱量，更進一步，還可以抑制我們的食慾。』
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
對於肥胖症有特殊研究的約翰‧麥克福醫生認為此項研究『使我們對於體內熱量平衡的複雜機制有了更進一步的了解。』
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
『在現階段製藥商應該會比一般大眾對於此研究結果更感興趣，原因很簡單，因為大部分的人們都認為飯後馬上運動就好像把妳的手指頭伸到喉嚨裡一樣！(譯註：意指飯後運動會嘔吐！)』
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
『如果要以運動的方式減肥的話，持之以恆是成功的不變法則，而一個可以持續地切實執行的運動減重計畫，絕對不是苦行僧似的，而應該是充滿了成就感與愉快的心情！』
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