在很多講述「冬天比夏天更容易減肥」的文章中，我們常常能看到這樣一個(gè)觀點(diǎn)：在寒冷天氣時(shí)人體的基礎(chǔ)代謝率會(huì)提高，在相同的運(yùn)動(dòng)量下，冬天要比夏天消耗熱量多。在理論上這是對(duì)的，但是到了實(shí)際生活中卻又變得不太一樣。而這其中的關(guān)鍵就是夏天和冬天的基礎(chǔ)代謝率是否有變化。

In many articles about "it's easier to lose weight in winter than in summer", we can often see such a view: in cold weather, the basic metabolic rate of the human body will be increased. Under the same amount of exercise, winter consumes more calories than summer. This is true in theory, but in real life it becomes different. The key is whether the basal metabolic rate changes in summer and winter.

基礎(chǔ)代謝率占據(jù)每日人體卡路里消耗的60%-75%，并且其變化最終會(huì)影響到體重。而冬天的基礎(chǔ)代謝率提高，這也是為什么會(huì)說冬天比夏天更容易減肥的原因?；A(chǔ)代謝率主要受到年齡、體重與運(yùn)動(dòng)（以無氧增肌為主）的影響，其中有意思的是過了20歲，每過十年基礎(chǔ)代謝率都會(huì)下降1%-2%。這也就意味著過了20歲，你就有可能開始慢慢發(fā)胖，當(dāng)然這其中存在著個(gè)體的差異。

The basal metabolic rate accounts for 60% - 75% of the body's daily calorie consumption, and its change will eventually affect body weight. The basal metabolic rate in winter is higher, which is why it is easier to lose weight in winter than in summer.The BMR is mainly affected by age, weight and exercise (mainly anaerobic muscle gain). Interestingly, after 20 years of age, the BMR will decrease by 1% - 2% every ten years. This means that over the age of 20, you are likely to start to gain weight gradually, of course, there are individual differences.

在基礎(chǔ)代謝率中，有一部分的消耗是控制體溫。在寒冷天氣下，為了保持人體在一個(gè)適宜的溫度而產(chǎn)生熱量，基礎(chǔ)代謝率也就相應(yīng)上升。那按照上文基礎(chǔ)代謝率影響著體重，「冬天比夏天更容易減肥」這一說法是對(duì)的？

In the basal metabolic rate, part of the consumption is the control of body temperature. In cold weather, in order to keep the human body at a suitable temperature and generate heat, the basal metabolic rate will rise accordingly. So according to the above basic metabolic rate affects weight, "it's easier to lose weight in winter than in summer."?

但是這里少考慮了一個(gè)因素——衣物。冬天我們都會(huì)穿的比較保暖，人體本身就處于一個(gè)較為適宜的溫度，那就不需要人體自身產(chǎn)生熱量或者說只需要產(chǎn)生一點(diǎn)點(diǎn)熱量即刻，那么也就沒有基礎(chǔ)代謝率上升這一說法。那可能會(huì)有人說，那既然這樣我穿少點(diǎn)就在外面凍著不就行了？這里要分兩種情況——戶外光挨凍和戶外運(yùn)動(dòng)。在展開之前，先說下人體快速產(chǎn)熱的方式，也就是基礎(chǔ)代謝率提高的關(guān)鍵。

But there is one less factor to consider here - clothing. In winter, we all wear warm clothes. The human body itself is at a more suitable temperature, so there is no need for the human body to generate heat or just need to produce a little heat immediately, so there is no saying that the basic metabolic rate is rising. Then some people may say, well, since I wear less, I'll be frozen outside? There are two kinds of situations - Outdoor only freezing and outdoor sports. Before we start, let's talk about the way in which the body produces heat quickly, which is the key to improving the basal metabolic rate.

一種是顫抖，通過骨骼肌的收縮來產(chǎn)生熱量，也就是我們常說的「冷的哆嗦」；另外一種就是激活體內(nèi)的棕色脂肪，與白色脂肪（形成肥胖）組成脂肪組織，主要負(fù)責(zé)產(chǎn)生熱量。其能夠燃燒脂肪來產(chǎn)生熱量，當(dāng)其自身存儲(chǔ)消耗殆盡，還會(huì)燃燒白色脂肪。

One is shivering, which produces heat through the contraction of skeletal muscles, which we often call "cold shivering."; The other is to activate brown fat in the body, which forms adipose tissue with white fat, which is mainly responsible for heat generation. It can burn fat to generate heat, and when its own storage runs out, it also burns white fat.

Outdoor light and freezing

按照人體產(chǎn)生熱量的原理，能夠激活棕色脂肪是最為理想的狀況，那凍多久、多少溫度比較合適呢？

According to the principle of human body heat generation, it is the most ideal condition to activate brown fat. How long and how much temperature is suitable for freezing?

有小白鼠替我們?cè)嚵讼?，科學(xué)家將肥胖的小白鼠放在5攝氏度的環(huán)境下一周，結(jié)果表明小白鼠的體重平均降低了14%。但是這個(gè)實(shí)驗(yàn)到了人體身上并不理想，在實(shí)驗(yàn)樣本中有部分人檢測(cè)不到活躍的棕色脂肪，也就是說無法激活棕色脂肪。

Scientists put obese mice at 5 degrees Celsius for a week, and the results showed that the average weight loss of mice was 14%. However, this experiment is not ideal in humans. Some people in the experimental samples can not detect active brown fat, that is to say, they can not activate brown fat.

而顫動(dòng)大概每小時(shí)消耗約400大卡，聽起來還比較理想，但是問題是你堅(jiān)持不了多久。當(dāng)核心溫度低于35度時(shí)，失溫癥可能會(huì)引發(fā)生命危險(xiǎn)。

The tremor costs about 400 calories per hour, which sounds ideal, but the problem is that you can't last long. When the core temperature is lower than 35 ℃, hypothermia may cause life-threatening.

這其實(shí)就回到了題目中的問題：「在相同的運(yùn)動(dòng)量下，夏天消耗的熱量和冬天相同嘛？」。問題的關(guān)鍵在于處于寒冷環(huán)境中運(yùn)動(dòng)，身體是否會(huì)額外產(chǎn)生熱量。

This actually goes back to the question in the title: "under the same amount of exercise, does summer consume the same amount of heat as winter?"? 」。 The key to the question is whether the body will generate extra heat when exercising in a cold environment.

很遺憾的是，當(dāng)我們開始運(yùn)動(dòng)時(shí)，運(yùn)動(dòng)本身就會(huì)產(chǎn)生足夠的熱量，也就意味著你的身體不會(huì)通過顫抖或者棕色脂肪來獲取額外的熱量。

Unfortunately, when we start exercising, exercise itself generates enough calories, which means your body won't get extra calories from shivering or brown fat.

當(dāng)然也有可能你穿的比較少或者天氣很冷，即使在這種情況下，你最多也就燃燒一些額外的卡路里。

Of course, it's also possible that you're wearing less or it's cold, and even in this case, you'll burn at most some extra calories.

到這我們基本可以看出——因?yàn)榛A(chǔ)代謝率其實(shí)沒有太大的差別，所以在相同的運(yùn)動(dòng)量下，夏天并不會(huì)比冬天消耗的熱量少?；蛘哒f冬天會(huì)比夏天高上一點(diǎn)點(diǎn)，也就相當(dāng)于一兩塊小餅干的卡路里。

We can basically see that there is no big difference in the basal metabolic rate, so in the same amount of exercise, summer will not consume less calories than in winter. Or it's a little bit higher in winter than in summer, and it's the calorie equivalent of a cookie or two.

相反冬天由于血清素的分泌減少，對(duì)于碳水化合物的欲望大大增加。再加上春節(jié)等節(jié)日，胖上個(gè)一兩斤可能才是現(xiàn)實(shí)。

On the contrary, in winter, because of the decrease of serotonin secretion, the desire for carbohydrate is greatly increased. In addition to the Spring Festival and other festivals, it may be a reality to put on one or two pounds of fat.

所以相較于冬天，更加推薦夏天去運(yùn)動(dòng)，畢竟夏天出門運(yùn)動(dòng)的動(dòng)力會(huì)更足。

Therefore, compared with winter, it is more recommended to exercise in summer, after all, the motivation to go out in summer will be more sufficient.

 

From website: https://zhuanlan.zhihu.com/