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Is exercise the best way to lose fat?

锻炼是减脂的最佳方式吗？

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Is exercise the best way to lose fat?

锻炼是减脂的最佳方式吗？

Well, at the start of exercise, especially when it's intense, we mainly use glycogen for energy.

其实在锻炼一开始的阶段，特别是在做高强度锻炼时，我们的身体主要以糖原为能量来源。

This comes from the carbohydrates we eat, which is stored in the muscles and liver.

糖原来自于我们摄入的碳水化合物，它们被贮藏在肌肉和肝脏中。

Fat, on the other hand, is a slower-burning fuel mainly used in moderate intensity and long duration activities, like walking or cycling.

而脂肪则是一种燃烧缓慢的燃料，它主要被用于中等强度和长时间的活动中，比如徒步或骑行。

（Source: Journal of the Academy of Nutrition and Dietetics）
But, you would need to burn around 7,000 calories to lose a kilo of fat… not very efficient.

（来源：Journal of the Academy of Nutrition and Dietetics）
不过，你需要消耗大约七千卡路里才能减掉一公斤脂肪，这样减脂的效率并不高。

The key to fat loss is burning more calories than you consume.

减少脂肪的关键在于消耗比摄入量更多的卡路里。

For example, 30 minutes of cycling can burn 300 calories, but one slice of pizza can replace that easily.

比如说，骑行三十分钟能够消耗三百卡路里，但一块披萨饼就可以轻松地补充这些能量。

Bear in mind, some people have a naturally faster metabolism and burn more calories.

还需要注意的是，有些人天生就具有更快的新陈代谢速度，运动时卡路里消耗得更多。

Others burn less fat as they age, due to muscle loss and hormonal changes.

还有一些人消耗脂肪的速度会随着年龄增长而减慢，这是由于肌肉量减少和激素变化导致的。

That's where strength training comes in.

而力量训练能帮助调整脂肪的消耗速度。

Building muscle helps because muscle burns more calories at rest than fat.

增加肌肉能帮助减脂，因为在静歇时肌肉比脂肪消耗的卡路里更多。

So while exercise is great for overall health, if fat loss is the goal, the real secret lies in balancing your activity levels with what's on your plate.

所以，虽然锻炼对人的整体健康大有裨益，但如果你的目标是减少脂肪的话，秘诀则在于平衡你的运动量和饮食。