在相同的运动量下，夏天消耗的热量和冬天相同吗？

在很多讲述「冬天比夏天更容易减肥」的文章中，我们常常能看到这样一个观点：在寒冷天气时人体的基础代谢率会提高，在相同的运动量下，冬天要比夏天消耗热量多。在理论上这是对的，但是到了实际生活中却又变得不太一样。而这其中的关键就是夏天和冬天的基础代谢率是否有变化。

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.

基础代谢率占据每日人体卡路里消耗的60%-75%，并且其变化最终会影响到体重。而冬天的基础代谢率提高，这也是为什么会说冬天比夏天更容易减肥的原因。基础代谢率主要受到年龄、体重与运动（以无氧增肌为主）的影响，其中有意思的是过了20岁，每过十年基础代谢率都会下降1%-2%。这也就意味着过了20岁，你就有可能开始慢慢发胖，当然这其中存在着个体的差异。

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.

在基础代谢率中，有一部分的消耗是控制体温。在寒冷天气下，为了保持人体在一个适宜的温度而产生热量，基础代谢率也就相应上升。那按照上文基础代谢率影响着体重，「冬天比夏天更容易减肥」这一说法是对的？

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."?

但是这里少考虑了一个因素——衣物。冬天我们都会穿的比较保暖，人体本身就处于一个较为适宜的温度，那就不需要人体自身产生热量或者说只需要产生一点点热量即刻，那么也就没有基础代谢率上升这一说法。那可能会有人说，那既然这样我穿少点就在外面冻着不就行了？这里要分两种情况——户外光挨冻和户外运动。在展开之前，先说下人体快速产热的方式，也就是基础代谢率提高的关键。

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.

一种是颤抖，通过骨骼肌的收缩来产生热量，也就是我们常说的「冷的哆嗦」；另外一种就是激活体内的棕色脂肪，与白色脂肪（形成肥胖）组成脂肪组织，主要负责产生热量。其能够燃烧脂肪来产生热量，当其自身存储消耗殆尽，还会燃烧白色脂肪。

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

按照人体产生热量的原理，能够激活棕色脂肪是最为理想的状况，那冻多久、多少温度比较合适呢？

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?

有小白鼠替我们试了下，科学家将肥胖的小白鼠放在5摄氏度的环境下一周，结果表明小白鼠的体重平均降低了14%。但是这个实验到了人体身上并不理想，在实验样本中有部分人检测不到活跃的棕色脂肪，也就是说无法激活棕色脂肪。

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.

而颤动大概每小时消耗约400大卡，听起来还比较理想，但是问题是你坚持不了多久。当核心温度低于35度时，失温症可能会引发生命危险。

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.

这其实就回到了题目中的问题：「在相同的运动量下，夏天消耗的热量和冬天相同嘛？」。问题的关键在于处于寒冷环境中运动，身体是否会额外产生热量。

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.

很遗憾的是，当我们开始运动时，运动本身就会产生足够的热量，也就意味着你的身体不会通过颤抖或者棕色脂肪来获取额外的热量。

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

当然也有可能你穿的比较少或者天气很冷，即使在这种情况下，你最多也就燃烧一些额外的卡路里。

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.

到这我们基本可以看出——因为基础代谢率其实没有太大的差别，所以在相同的运动量下，夏天并不会比冬天消耗的热量少。或者说冬天会比夏天高上一点点，也就相当于一两块小饼干的卡路里。

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减少，对于碳水化合物的欲望大大增加。再加上春节等节日，胖上个一两斤可能才是现实。

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.

所以相较于冬天，更加推荐夏天去运动，毕竟夏天出门运动的动力会更足。

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/