时差N小时 如何预防中年发福(下)（在线收听）

To keep pace with metabolic changes, your daily menu at 40 could include everything you ate at 30, minus that tablespoon of butter!

为了跟上新陈代谢过程的不断变化，你在40岁时的每日菜单必须在30岁时的食谱里减少一大匙黄油。

However, cutting more calories every ten years gets trickier, and limiting food intake alone isn't the healthiest approach, anyway.

然而，每隔十年减少更多的热量摄入越来越棘手，并且，不管怎样，仅仅限制食物摄取并不是一条健康的途径。

Between our 20th and 70th birthdays, most of us lose about 30% of our muscle cells.

在我们20岁生日和70岁的生日之间，我们中大多数人丧失了大约30%的肌肉细胞。

Loss of muscle mass is the main reason metabolism slows down in the first place, since resting metabolic rate is directly related to lean body mass that's mostly muscle.

本来，肌肉数量的减少是新陈代谢减缓的主要原因。这是由于停滞的新陈代谢率与大部分为肌肉的“瘦肉组织”直接相关。

Maintaining or increasing muscle mass through strength training ups your metabolism and burns more calories, even while you're sitting on the couch!

通过体能训练来维持或增加瘦肉组织，能提高你的新陈代谢和增加更多热量消耗，甚至当你坐在沙发上时也可以做到!

Two or three sessions a week, using free weights or equipment at a gym, will do the trick.

一周花上两到三次时间，利用好健身房里的力量训练器材或装备，你就能获得理想的效果。