除了飲食和鍛鍊 另外10大影響你體重的因素(上)

It may frustrate you that your friend Savannah can pack it in like a trucker, eschew any form of exercise and be model-thin. Meanwhile you're eating small portions of healthy foods, hitting the gym for 45 minutes daily and still fighting the battle of the bulge. Could your lack of weight-loss success be due to a slow metabolism? Or because you're big-boned? Or something else? Debates around weight, food and exercise have raged for decades. Can you be fat and fit? Does a fast or slow metabolism signal your body-weight destiny? How much dieting and exercise is enough or too much? What we know for sure is this: The number that shows up on the scale depends on the number of calories that you consume, burn up and store. The thing is, each of these factors may be affected by things initially beyond your control. Here are some of them.

眼瞅着你的朋友一卡車一卡車地往嘴裏狂塞着零食，從不做任何運動卻有着模特般的好身材，你一定感到萬分沮喪。與此同時，你正吃着健康食品，分量還少的可憐，堅持每天泡45分鐘健身房——卻依舊在和身上的贅肉苦苦相博。你那掉不下來的體重是因爲新陳代謝太慢，或者是因爲你天生骨架大，還是有別的什麼原因？這些年來，關於體重、食物和運動的爭論愈演愈烈。一個胖子能保持健康麼？新陳代謝的快慢是否就決定了體重增減的命運？節食和運動到什麼程度纔算正好或是過量？然而我們確定的一點是：體重秤上的數字決定於你攝入、消耗、儲存的卡路里。關鍵在於，三者中的任何一環可能一開始就被你無法控制的事情所影響。下面前十君就給各位看官說說除了飲食和運動外還有哪些因素在影響着你的體重。

onal Changes

10.荷爾蒙水平變化

One of the top hormonal changes that can cause weight gain in women is menopause. About 35 percent of American women between 40 and 59 are obese. When women go through menopause, their estrogen levels drop. Animal studies show that estrogen helps control weight — lab animals whose estrogen levels declined tended to eat more and exercise less. Further, some experts believe a lack of estrogen can throw off the body's ability to properly use starches and blood sugar, which can also result in packed-on pounds.

對女性而言，更年期的到來是一種最容易導致發胖的荷爾蒙水平變化。據統計，處於40歲至59歲的美國女性中有35%的人體重超標。進入更年期後，女性的雌性激素迅速下降。動物實驗表明雌性激素有助於控制體重——在實驗中，雌性激素降低的動物有多吃少動的傾向。更進一步來看，一些專家認爲缺乏雌性激素會使身體喪失合理使用澱粉和血糖的能力，而這些都會引起大幅的體重增加。

Another hormonal imbalance linked to increased fat deposits concerns leptin, a hormone that sends signals to your body that you're full. People who consume too much fructose in their diets (both from natural foods, such as fruit, and from processed foods) can end up with too much leptin in their bodies. Too much of anything isn't good; when your body has too much leptin in it, your brain ignores its signals. Thus you don't realize you're full, and you keep eating.

另一個導致脂肪堆積的荷爾蒙因素是瘦蛋白不調。瘦蛋白這種荷爾蒙能對身體發出“吃飽了”的信號。如果一個人在日常飲食中攝入太多果糖（包括從水果這樣的天然食品和其他加工食品中攝入）那麼就會導致體內含有的瘦蛋白過量。凡事過度皆有害處——假如體內有太多瘦蛋白，大腦就會忽略它發出的“吃飽了”的信號。所以你會不停地吃吃吃，壓根沒感覺到自己已經飽了。

r Retention

9.水分滯留

Your body can retain water for many different reasons. And if it does, that translates into higher numbers on the scale. One big cause of water retention is the type of food you eat. Fatty and salty foods, in particular, can cause your body to hold on to water. And the amount you retain is tied to how much activity you get during that same day. If you ate a lot of salty foods, but exercised an hour or two, you might not retain any excess water. But if you ate those same salty foods and didn't exercise (where you can sweat out water), you might end the day up a few pounds. In fact, your body can store as much as 5 extra pounds (2 kilograms) of water per day.

水分滯留在你體內的原因多種多樣。如果真的出現了這種情況，那麼體重秤上的數字有一部分都是水的重量。食物的種類是導致水分滯留的一大原因。尤其是高脂高鹽的食物——它們會讓你體內更易滯留水分。體內滯留多少水分取決於你在儲水的當天做了多少運動。如果你那天吃了許多過鹹的食物但之後運動了一兩個小時，那多半不會滯留過量的水分。然而，如果你吃了等量的高鹽食物卻沒有運動（因爲運動能出汗排水），你這天的體重可能會多出幾磅。事實上，你的身體一天最多能儲存5磅（約兩千克）多餘的水分。

So how can you tell if you're retaining water versus gaining weight? Water retention pounds can come on in a single day, so if your weight suddenly shoots up within 24 hours, that's a likely culprit. You may also notice a swollen abdomen, and/or swelling in the ankles, fingers, feet and face. If you're prone to water retention, limit the amount of sodium you ingest to 1,000 milligrams per day. You can also try using natural diuretics, which include lemon water and grapefruit. But most important, make sure you drink eight glasses or 2 liters of fluid a day (not just water but juices, food and fruits also count toward the total). Paradoxically, the more water you drink, the less your body will retain.

那麼你該如何辨別自己到底是長胖了還是體內有水分滯留呢？水分滯留導致的體重增加只在某一天出現。如果你發現24小時內體重飈增，那麼水分滯留大概就是罪魁禍首。你還會發現肚皮有些浮腫，或者關節、手指、雙腳和麪部也可能水腫。如果你是容易滯留水分的體質，最好將每日鈉含量攝入限制在1000毫克以下。你也可以試試檸檬水和葡萄柚這類天然利尿劑。但最重要的是，確保自己每天飲用八杯水，也就是一天兩升（不僅包括飲用水，還得算上果汁、主食和水果裏所含的水分）。聽起來有些矛盾，你喝的水越多，體內滯留的水分越少。

cations

8.藥物服用

Frustratingly, many of the drugs prescribed to treat conditions related to obesity, such as high blood pressure and diabetes, may actually pack on some pounds. So do many of the drugs prescribed for depression and mental disorders.

令人沮喪的是，許多與肥胖相關的疾病，如高血壓和糖尿病等，治療的藥物其實可能會增加服藥者的體重。多數治療抑鬱症和精神病的藥物也是如此。

Of course you should take all necessary medications. But speak to your physician if you believe your medicine is causing you to burst your seams. There may be alternatives that are gentler on your body. Here are four pharmaceuticals that are associated with weight gain: Prozac. People on Prozac initially lose weight. But over a long time — more than 30 weeks, according to one study – they begin to gain again. People develop a tolerance for the fullness effect promoted by Prozac. Depakote (valproic acid). This drug, used to treat bipolar disorders and prevent seizures, affects the proteins associated with metabolism and appetite. In one study, 44 percent of women and 24 percent of men gained 11 pounds (5 kilograms) over a year on this drug. Deltasone (prednisone). An oral corticosteroid, it's associated with weight gain in 60 to 80 percent of users. Antihistamines, like Allegra and Zyrtec. The histamine blockers disrupt the enzymes that regulate food consumption. On the positive side, birth control pills do not cause weight gain, with the exception of the injectable progestin depot medroxyprogesterone acetate (DMPA).

當然病期必須服用的藥物都不可擅自停止使用。如果覺得所用藥物會導致傷口縫合處破裂，請告訴醫生，他會建議你使用對身體更加溫和的替代藥物。這裏我們列出四種會使體重增加的藥物：百憂解。研究顯示，服藥者在初期體重會有所下降，但若長期服用（如超過30周），體重會再次上升。但人們也逐漸接受了這種藥物帶來的增重副作用。雙丙戊酸鈉這種藥物可用來治療雙相障礙、防止癲癇發作，並對與新陳代謝和食慾相關的蛋白質有影響。在一項研究中，44%的女性和24%的男性在服藥一年後增重11磅（5公斤）。去氫可的鬆一種口服類皮質固醇，其60%至80%的使用者體重都有所增加。抗組胺藥，如阿萊格拉和仙特明這種組胺受體阻滯劑可破壞控制食物攝入量的酶。也並非所有藥物都有此副作用，避孕藥就不會導致體重增加，但注射孕激素醋酸甲孕酮除外。

7.Hypothyroidism

7.甲狀腺功能減退症

Your butterfly-shaped thyroid gland sits in the front of your neck. This little-heralded gland churns out hormones that regulate your metabolism. If it shoots out too many in your bloodstream, you may develop hyperthyroidism. If it shoots out too few hormones, you may get hypothyroidism. The latter is the more common of the two problems. Side effects include sluggishness, feelings of coldness, slower heart rate, feelings of exhaustion and depression, a swelling of the neck and weight gain. With both hypothyroidism and hyperthyroidism, your hair may fall out.

蝶形甲狀腺位於頸前，產生可調節新陳代謝的激素。如果它在你的血液中釋放激素過多，你可能患甲狀腺功能亢進症。相反，若激素太少，你可能會患甲狀腺功能減退症，其中後者更爲常見。其副作用包括思維呆滯、情感冷漠、心率過慢、常感沮喪疲憊、頸部腫脹以及體重增加。無論是甲狀腺功能減退症還是甲狀腺功能亢進症，都可能使你出現脫髮症狀。

Women, especially those over 60, are more likely get hypothyroidism than men — and it tends to run in families. It is often caused by Hashimoto's disease, an autoimmune disorder where the body attacks the thyroid gland. A simple blood test measuring the amount of TSH, or thyroid stimulating hormone, in your system can diagnose whether you suffer from a thyroid condition. If you have any reason to believe you do, ask your physician to conduct this blood test, which is fairly common. Look also at your neck in the mirror as you tip your head back and swallow some water. If you see a bulge below the Adam's apple, you might have a thyroid condition.

與男性相比，女性（尤其60歲以上的女性）更易患甲狀腺功能衰退症——而且可能是家族症狀。甲狀腺功能衰退症往往由一種本體攻擊甲狀腺的自身免疫性疾病——橋本氏病引起。通過簡單的血液測試測量體內TSH含量，就可診斷你是否患有甲狀腺疾病。如果你實在懷疑自己患有此病，大可請醫生對你進行這項血液測試。或在鏡子裏看着你的脖子，向後仰頭時吞嚥液體。若此時能在喉結下看到凸起，那你可能就患有甲狀腺疾病了。

tipation

6.便祕

You're exercising. Carefully watching what you eat. Yet the scale has made a sudden jump upward, and your pants are a bit tight. How can this be? One thing you can check is your gut — digestive issues could be the cause. Some people have a bowel action every few hours, others just once a day. Whatever's your normal pattern, if it's not happening anymore, a backed-up system may be the reason behind those suddenly tight jeans.

如果你正在鍛鍊身體，每天對於飲食也很小心。然而體重卻突然暴增，褲子也隨之變緊。這怎麼可能呢？你可以檢查一下你的腸胃，看看是不是消化問題。有些人每隔幾個小時就會腸蠕動，但也有些人每天只蠕動一次。無論你是屬於哪一種，如果腸胃不再正常蠕動，那麼你的消化體系就是讓牛仔褲突然變緊的原因。

Irregularity may be due to a variety of factors. You may be dehydrated, not taking in enough fiber or lack the proper amount of good flora in your stomach. The easiest way to stay hydrated is to drink more fluids, but fruits contain a fair amount of water, as do (surprisingly) some meats like hamburger and chicken breasts. Load up on fiber by noshing on such foods as beans, bran and fruit. You also may want to take probiotics, which are live bacteria and yeasts that are helpful to your digestive system. Probiotics come in pill form and are also added to various types of foods.

消化不規律可能由各種各樣的因素導致。可能是由於身體脫水，或者體內沒有吸收足夠的膳食纖維，亦或是腸道沒有吸收足夠的蔬菜營養。如果你想讓身體保持水分，最簡單的方法就是喝更多的液體，同時你還可以補充適量的水果，因爲水果中也含有相當量的水分，令人驚訝的是一些肉類如漢堡包和雞胸肉中也含有一定量的水分。你還可以吃大量富含膳食纖維的食品，如豆類、麩皮和水果。有時候你可能還需要補充益生菌，這是一種有助於消化系統的活菌和酵母菌。你可以從藥品或者一些添加類食品中攝取這種益生菌。

審校：晃晃 來源：前十網