你的身体是如何减少脂肪的

How your body loses fat

当你的身体感觉到热量摄取少于热量消耗时，脂肪就会减少。脂肪细胞以甘油三酯的形式储存能量。在脂肪被用作能量之前，它必须被分解成它的部分:甘油和脂肪酸。这是一个复杂的生化过程，没有任何一种食物可以做到。

少吃点，多运动，会造成身体燃烧脂肪所需的热量不足。一磅脂肪等于3500卡路里，所以每天少摄入500到1000卡路里会导致每周减少1到2磅。当你用水果和蔬菜来代替高热量的加工食品，如糖果和零食时，水果和蔬菜会帮助你造成这种赤字。例如，用胡萝卜条和红甜椒代替玉米饼片蘸酱汁。胡萝卜每杯只含有50卡路里，而胡椒每盎司含有29卡路里，而玉米饼每盎司含有132卡路里，约为13卡路里。如果你每天用这种策略成功地节省100卡路里，一年之内你就能减掉10磅以上。

食物中的纤维消化缓慢，帮助你感到饱腹，所以更容易减少热量，而不会感到极度缺乏。2008年发表在《营养学研究》(Nutrition Research)上的一项研究表明，从水果和蔬菜中摄取的纤维越多，减肥效果越好。

在减肥过程中包括蔬菜

《欧洲临床营养学杂志》(European Journal of Clinical Nutrition) 2014年的一篇文章显示，与那些限制农产品摄入量的人相比，那些在低热量饮食中增加蔬菜份量的人，在三个月后体重减轻得更多，满意度也更高。

列出五种有利于减肥的蔬菜几乎是不可能的，因为大多数对你的饮食都很有价值。一些新鲜蔬菜比其他蔬菜提供更多的营养，而且在减肥计划中更有益。当可以选择的时候，不要吃卷心莴苣和黄瓜，取而代之的是深绿色蔬菜。颜色丰富的品种，如甘蓝、菠菜幼苗和花椰菜通常含有更多的纤维和植物营养素。

在选择蔬菜的时候，绿色并不是唯一的颜色。紫色的茄子，白色的花椰菜和红辣椒提供必要的抗氧化剂和填充纤维。也可以在每周的几餐中吃黄冬瓜或甜土豆。

水果对减肥

水果是一种上乘的零食，与诸如糕点、谷物棒、零食和果汁等垃圾食品相比。完整的、新鲜的水果让你咀嚼，所以你觉得自己好像吃了什么实质性的东西。和蔬菜一样，选择不同的颜色。紫色和红色的浆果，绿色的苹果，黄色的梨子，柑橘和核果——比如李子和桃子——提供了大量的营养。2008年发表在《食欲》杂志上的一项研究显示，与吃同样能量限制饮食的女性相比，每天吃200卡路里的水果作为能量限制饮食的一部分帮助女性减肥优于但从饼干中增加了200卡路里。

高热量的水果，如香蕉和木瓜，卡路里密度更高，所以一定要把它们计入总摄入量。但是，在减肥的时候要避免干燥和罐装的水果。干制食物的热量集中在小份食物中，罐装食物通常含有糖浆。

一般来说，水果的热量是不含淀粉的水蔬菜的三倍。如果你不小心的话，每天吃太多的食物会使你的卡路里目标过高，从而减少你的脂肪流失。

How Your Body Loses Fat

Fat loss happens when your body senses an energy shortage between calories consumed and burned. Fat cells store energy in the form of triglycerides. Before that fat can be used for energy, it must be broken down into its parts: glycerol and fatty acids. This is a complex biochemical process that no one food can make happen.

Eating less and moving more create the calorie deficit required for your body to burn fat. A pound of fat equals 3,500 calories, so a deficit of 500 to 1,000 calories per day results in 1 to 2 pounds lost per week. Fruits and vegetables help you create this deficit when you use them to replace higher calorie, processed fare such as sweets and snack foods. For example, dip carrot sticks and red bell pepper into salsa instead of tortilla chips. The carrots have just 50 calories per cup and the pepper 29 calories, while the tortilla chips boast 132 calories per ounce -- or about 13 chips. If you successfully save just 100 calories daily with this kind of strategy, you can lose more than 10 pounds in one year.

The fiber in produce digests slowly and helps you feel full so it's easier to reduce calories without feeling extremely deprived. A 2008 study published in Nutrition Research showed that a higher fiber intake from fruits and vegetables correlates with greater weight loss.

Vegetables to Include During Weight Loss

A 2014 issue of the European Journal of Clinical Nutrition showed that people who ate increased portions of vegetables as part of a low-calorie diet lost more weight and reported greater satisfaction after three months compared to people who limited their produce intake.

Listing just five vegetables that benefit fat loss is almost impossible as most are valuable to your diet. Some fresh vegetables offer more nutrients than others and are more beneficial on a weight-loss plan, though. When offered a choice, skip the iceberg lettuce and cucumbers, and go for darker green options instead. Richly colored varieties such as kale, baby spinach and broccoli usually have more fiber and phytonutrients.

Green isn't the only color that you should go for when choosing vegetables. Purple eggplant, white cauliflower and red peppers provide essential antioxidants and filling fiber. Have yellow winter squash or sweet potatoes at several meals each week too.

Fruits for Weight Loss

Fruit makes a superior snack when compared to junky options such as pastries, cereal bars, snack mixes and juice. Whole, fresh fruit makes you chew, so you feel as if you've consumed something substantial. As with vegetables, go for a variety of colors. Purple and red berries, green apples, yellow pears, citrus and stone fruits -- such as plums and peaches -- offer plenty of nutrients. A study published in a 2008 issue of Appetite showed that eating 200 calories of fruit per day as part of an energy-restricted diet helped women lose weight compared to women who ate the same energy-restricted diet but added the 200 calories from cookies.

Higher-calorie fruits, such as bananas and papayas, are more calorie-dense so make sure you account for them in your total intake. Avoid dried and canned fruit when trying to lose weight, however. Dried versions have their calories concentrated into small servings, and canned versions often contain sugar syrup.

In general, fruit has about three times the calories as non-starchy, watery vegetables though. So too many servings per day can add up and cause you to overshoot your calorie goal -- and decrease your fat loss -- if you aren't careful.

https://www.livestrong.com/article/433723-the-top-ten-fat-burning-fruits-vegetables/