概要：有人说锻炼是为了放开肚皮的享受美食，但美食中的一些高糖高油和过量的碳水一样会形成身体的负担，所以正如我们熟知的“管住嘴，迈开腿”缺一不可。
整理：2023年11月4日于北城家园
What Happens If You Exercise But don't Eat Well?
来源: https://edition.cnn.com
Maybe you're someone who runs 20 to 30 miles a week but regularly gets fast food for dinner. Perhaps you track what you eat Monday through Friday but binge on the weekends.
也许你每也许你每周跑步二三十英里，但晚餐却经常吃快餐。也许你会记录周一到周五吃的东西，但周末却会暴饮暴食。
If you've convinced yourself that you're going to burn it off in your next cardio session. But the reality is that it doesn't matter whether you work out longer or at a higher intensity, experts say. Exercise cannot completely reverse the effects of a bad diet.
如果你已经说服自己，在下一次有氧运动中就能把它消耗掉。但专家说，现实情况是，锻炼时间是否更长或强度是否更大并不重要。运动并不能完全扭转不良饮食习惯的影响。
"Skinny fat" is the unofficial term used on social media to describe a person who looks slim but has a high percentage of body fat. A regular gymgoer could have little subcutaneous fat —the fat right under your skin that's easy to pinch —but lots of visceral fat. This fat layer is less noticeable because it wraps around your organs.
“泡芙人”是社交媒体上的一个非官方术语，用来形容看起来苗条但体内脂肪比例较高的人。一个经常健身的人皮下脂肪很少，也就是皮肤下面很容易捏到的脂肪，但内脏脂肪很多。这个脂肪层不太明显，因为它包裹着你的器官。
Visceral fat is dangerous than the outer layer of fat you see, warned Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina. A buildup of visceral fat from eating processed foods high in sugar, salt and carbs could lead to the same type of risks as a person with obesity.
运动生理学家、北卡罗来纳州高点大学健康与人类表现副教授科林-卡里克博士警告说，内脏脂肪比你看到的外层脂肪更危险。因食用高糖、高盐和高碳水化合物的加工食品而堆积的内脏脂肪可能会导致与肥胖症患者相同的风险。
Why it's virtually impossible to outrun a bad diet. If you're looking to lose weight, the key is to develop a caloric deficit in which you burn calories more than what you are consuming. But eating high-calorie fatty foods regularly can make this a challenge.
为什么几乎不可能摆脱不良饮食习惯呢？如果你想减肥，关键是要形成热量赤字，使你消耗的热量超过你摄入的热量。但是，经常吃高热量高脂肪的食物会让这一目标变得很困难。
Processed foods such as soda and candy have little to no nutrients. With a lack of vitamins, protein and fiber to fill you up, it'll be hard to think about working out when you're constantly feeling hungry.
汽水和糖果等加工食品几乎没有营养。由于缺乏维他命、蛋白质和纤维来填饱肚子，当你经常感到饥饿时，就很难再想去锻炼了。
Caroline Susie, a registered dietitian and also a spokesperson for the Academy of Nutrition and Dietetics, explained that fatty foods might give a temporary boost of energy at first, but they wouldn't be enough to maintain a long or high-intensity workout, making it easier to feel fatigued sooner. On top of all that, any empty calories that aren't burned off will be stored as fat.
卡洛琳-苏西是一名注册营养师，也是美国营养与饮食科学院的发言人，她解释说，油腻的食物一开始可能会让人暂时精力充沛，但不足以维持长时间或高强度的锻炼，更容易让人很快感到疲劳。 除此之外，任何没有消耗掉的热量都会以脂肪的形式储存起来。
To build muscle mass, your best bet is to include foods high in protein such as chicken and salmon in your diet. Macronutrients like protein help build lean muscle mass and sustain it.
为了增加肌肉量，你最好的选择是在你的饮食中加入高蛋白食物，如鸡肉和鲑鱼。像蛋白质这样的常量营养素有助于建立并维持肌肉质量。