一分钟了解“茶能帮助你减肥吗？”
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老桑说
各/色/中/国/茶/品/鉴/
喝茶可以成为你健康的生活方式中很重要的一部分，为什么不沏上一杯茶让自己有新的开始呢？
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「朋友，你好！我是老桑。」
老桑在美国天普大学孔子学院举办中国茶讲座
在我最近的费城之行中，我在天普大学孔子学院做了一场关于中国茶的讲座。超过50名学校教职工和学生们来到现场，这场讲座的主题是：“白绿黄青红黑：各色中国茶品鉴”。我在讲座中介绍了不同种类茶叶的知识、茶叶发酵的技术以及中国的茶文化。
（视频建议WIFI网络收看）
当我对外国听众们介绍中国茶时，我总是被问到下面这个问题：
“Will tea help me lose weight?”
“喝茶能够帮助我减肥吗？”
”我的回答是…这取决于你自己（“It depends on you”），原因是这样的：
喝茶减肥背后的科学解释。
为了减肥，你摄取的卡路里应当比你consume（消耗）的要少。一般来说，成年女性每天需要摄取2000卡路里来维持基本的生命活动，而要消耗1500卡路里来实现每周减轻1磅体重的目标。男性则需要每天摄取2500卡路里，消耗2000卡路里来减掉1磅的体重。
换算下来，只有每天多消耗500卡路里才能达到一周减掉1磅体重的目标。根据美国农业部的报告，每减掉1磅体重都需要你多消耗3500卡路里，而这也只是保守估计，任何比这个少的消耗都是不保险的。
食物中所含的能量可以通过两种计算单位来表示。美国人一般用卡路里作为单位计算食物中包含的能量。另一种计算单位则是中国使用的“千焦”单位。1单位卡路里相当于4.2千焦（kJ）。
通过控制饮食以摄入更少的卡路里，或者加强体育运动来消耗更多的卡路里，我们是可以实现减肥的目标的。当然，专家建议两者结合效果更佳。
市面上有琳琅满目的减肥书籍以及减肥节目，每个都介绍了不同的减重方式，比如低卡路里、低碳水化合物、低盐、低脂或是素食。还有些减肥食谱有着严格的限制。比如，史蒂夫·乔布斯曾经有段时间只吃水果而不吃其他任何食物。当然，这些方式也在不同程度上有着类似的地方，核心就在于你消耗的卡路里应当比你摄入的更多。
每天喝茶并不一定会让你减掉很多的体重。一些研究指出茶能够帮助你减掉小部分的体重，但一般来说还是应该结合合理的饮食和锻炼。毕竟，这是一个实现负卡路里摄入的平衡过程。
人们之所以会挣扎于减肥过程，是由于会经历pang（痛苦）忍受饥饿的阶段。在节食阶段，一个控制饥饿的简单方法就是多喝水。很多时候，饥饿感其实并不是真的饿了，而是渴。
由于茶的卡路里含量是可以忽略不计的，因此无论你是否想要减肥，茶都是一种ideal（理想的）饮品。举例来说，如果你用一杯茶代替一瓶500ml的苏打水，你可以减少200卡路里的摄入。一瓶橘子汁则是可以减少235卡路里的能量摄入，一瓶啤酒则为220卡路里。
不是所有茶饮都是低卡路里的代名词，因为它们通常都是搭配着牛奶、糖和其它高卡路里的添加物。比如，一瓶150ml含糖的瓶装红茶饮料一般有150卡路里的能量——港式奶茶的能量为320卡路里，珍珠奶茶为300卡路里。在这些看似“健康”的饮品背后，实际上是更快的卡路里的摄入。
对于那些咖啡爱好者来说，如果将你每天早上喝的摩卡拿铁换成一杯茶，你可以每天trim（减少）差不多300卡路里的摄入量。
尽管在西方国家中，向茶饮里添加牛奶和糖是非常普遍的现象。但在中国，热茶一般都是纯粹的，使得它从众多减肥饮品中脱颖而出。
即使你已经减肥成功，或是你现已处于理想的体重范围时，茶叶依然可以帮助你更好的控制体重。通过经常喝茶而不是高卡路里的饮料，你能够更好地做到体重maintenance（保持）的工作。
这其实没有关系。研究表明白茶、绿茶、乌龙、红茶和黑茶都有助于减肥和减脂。但是他们同时也指出，若要真正的实现减肥还是需要完整的健康生活approach（方式）的共同作用，包括控制饮食和加强活动。
在我看来，每种茶叶都有一定的营养价值，所以我会喝不同种类的茶叶而不是局限于一种。在我的文章“四季饮茶：时令与茶的对话”中，我分享了我自己对于哪个时令应该喝哪种茶的看法。
茶叶中一种类黄酮物质叫做儿茶素，它有助于增强新陈代谢的水平以及加速身体对于脂肪的分解。此外，茶叶中的咖啡因能够增加你的能量消耗，使身体燃烧更多的卡路里。这两种物质共同作用于人体时，虽然不能直接减少体重和脂肪，但还是能够对减肥起到促进和协助作用。
如果你对咖啡因过敏，或是你发现茶叶并不适合自己。你可以尝试草本茶。比如菊花茶、桂花茶、玫瑰茶或是其他脱咖啡因的草本发酵产物，这些都是十分普遍的草本茶，同时也能让你的饮食结构更加丰富。
现在你大概明白了为什么当人们问我“喝茶能帮我减肥吗”的时候，我只能回答说“看情况”的原因了。或许更好的问题是：“喝茶是否可以成为你健康生活的一部分?”如果是这样，答案当然是肯定的。
其他的因素也会影响减肥效果。在你开始节食减肥或是加强运动之前，一定要确保自己咨询过医生。他可以帮助你在调整饮食习惯和生活习惯时帮你指出你应当考虑的其他健康因素。
我的朋友，减肥之路上没有灵丹妙药，但我认为你一定已深知于此。减肥通常就是一个少吃多动的过程。而茶叶可以成为你健康的生活方式中很重要的一部分，也能够帮助你达成自己的目标。即便在你减肥成功之后，茶叶还可以帮助你保持健康。所以，如果你正在尝试减肥，为什么不沏上一杯茶让自己有新的开始呢？
谢谢收看《老桑说》。
给你启发，激励你上进，陪伴你坚持。
敬请期待下一集。
英文版
English
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Can tea help you lose weight?
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「 Hello, my friend！
I'm John Smagula. 」
On my recent visit to Philadelphia, I spoke on Chinese tea at the Temple University Confucius Institute. Over 50 students, faculty, and staff attended the event, called White, green, oolong, black: come discover your favorite tea. Participants learned about the different varieties of teas, brewing techniques, and Chinese tea culture.
When I speak to foreign audiences about Chinese tea, I always get this one question:
“Will tea help me lose weight?”
”And my answer is…it depends on you. Here's why:
The science behind weight loss
To lose weight, you should consume fewer calories than you burn. In general, an average woman needs to eat about 2,000 calories per day to maintain, and 1,500 calories to lose one pound of weight per week. An average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.
This translates into a reduction of 500 calories per day to lose 1 pound in a week, or 1,000 calories per day to lose 2 pounds in a week. According to the U.S. Department of Agriculture, you must burn off 3,500 calories more than you consume to lose 1 pound. Anything beyond this may be unsafe.
Weight loss can be achieved, then, by eating fewer calories or using up more calories through physical activity. Experts say a combination of both is best.
There are many different diet books and programs on the market. Each has a different theme, such as low-calorie, low-carbohydrate, low-salt, low-fat, and vegetarian. Some diets are very restrictive. For example, Steve Jobs was a fruitarian for a period of time. In many ways, most of these diets have a similar feature, in that you consume fewer calories than you burn.
How tea fits in
Drinking tea each day isn't likely to cause you drop many pounds. Some research suggests that tea can help you lose a small amount of weight—but generally when you pair it with a sensible diet and exercise. Again, it’s about creating a negative calorie balance.
One of the reasons people struggle with weight loss is because they have a hard time staving off hunger pangs. One easy method to suppressing hunger while dieting is to consume adequate amounts of fluid. Much of the time, hunger is actually thirst.
As tea has a negligible number of calories, it makes for an ideal beverage, regardless of whether you’re trying to lose weight. For example, if you substitute a cup of tea for a 500 mL bottle of soda, you will have saved 200 calories; a bottle of orange juice, 235 calories; a bottle of beer, 220 calories.
Not all tea beverages are low calorie, though, as they are often mixed with milk, sugar, and other high-calorie additives. For example, a 150 mL bottle of a sweetened, bottled black tea beverage can be 150 calories. Hong Kong-style milk tea is 320 calories. Pearl milk tea is 300 calories. The hidden calories in these seemingly “healthy” beverages can quickly add up.
And for the coffee drinkers out there, if you swap out your morning mocha latte for a cup of tea, you'll trim almost 300 calories from your daily total.
Although it is common to add milk and sugar to tea in Western countries, fortunately in China, hot tea is generally consumed plain. That certainly is an advantage in the weight loss race!
Even after you lose the weight, or if you already are at your ideal weight, tea can help you stay on track. By regularly drinking tea instead of higher-calorie beverages, you’ll be on a better path to weight maintenance.
Which tea should
I drink to lose weight?
It really doesn’t matter. Studies have shown that white, green, oolong, black, and dark teas may all assist weight loss and fat loss. But they also caution real weight loss requires a whole lifestyle approach that includes diet changes and activity.
In my view, all varieties of tea have certain health benefits, so I drink many kinds of teas as opposed to too much of just one. In my article A tea for all seasons, I share some thoughts on which teas to drink when.
If you are sensitive to caffeine, or otherwise find that tea doesn’t agree with you, you can consider herbal infusions. Chrysanthemum, osmanthus, rose, and other decaffeinated herbal brews are widely available and can add variety to your diet.
By now I think you can understand that when people ask me if tea can help them lose weight, I can only reply, “It depends.” Perhaps the better question is, “Can drinking tea be part of a healthy lifestyle?” In this case, the answer more easily becomes “Yes!”
My friend, there's no “magic bullet” for weight loss, but I think you already knew that. It’s generally a matter of eating less and exercising more. To help you along, tea can be a great part of your lifestyle. Even after you lose weight, tea can help you keep it off. So, if you’re trying to lose weight, why not brew a cup of tea to get you off to a good start?
1.Consume：\ kən-ˈsüm \
a)含义：v. 消耗；消费
b)例句：
i.To lose weight, you should consume fewer calories than you burn. In general, an average woman needs to eat about 2,000 calories per day to maintain, and 1,500 calories to lose one pound of weight per week.
为了减肥，你摄取的卡路里应当比你消耗的要少。一般来说，成年女性每天需要摄取2000卡路里来维持基本的生命活动，而要消耗1500卡路里来实现每周减轻1磅体重的目标。
ii.How does what you do, what you consume, and how you live, impact the environment?
你做的事情，你消费的东西，你生活的方式，如何影响着环境？
c)近义词：eat, ingest, utilize
2.Pang：\ ˈpaŋ \
a)含义： n. 剧痛；痛苦
b)例句：
i.One of the reasons people struggle with weight loss is because they have a hard time staving off hunger pangs.
人们之所以会挣扎于减肥过程，是由于会经历痛苦忍受饥饿的阶段。
ii.I remember the pang I felt when they shouldered their backpacks and stepped on the bus.
当他们肩背书包，上公共汽车时，我记得我感到一阵剧痛。
c)近义词：ache, pain, twinge
3.Trim：\ ˈtrim \
a)含义：v. 减少；削减
b)例句：
i.And for the coffee drinkers out there, if you swap out your morning mocha latte for a cup of tea, you'll trim almost 300 calories from your daily total.
对于那些咖啡爱好者来说，如果将你每天早上喝的摩卡拿铁换成一杯茶，你可以每天减少差不多300卡路里的摄入量。
ii.We should trim off the unnecessary parts of our spending.
我们应该削减不必要的开销。
c)近义词：cut, decrease, reduce
4.Maintenance：
\ ˈmānt-nən(t)s \
a)含义：n. 保持；维护
b)例句：
i.By regularly drinking tea instead of higher-calorie beverages, you’ll be on a better path to weight maintenance.
通过经常喝茶而不是高卡路里的饮料，你能够更好地做到体重保持的工作。
ii.They are happy with their existing applications and could cut their maintenance costs in half.
他们满足于现有的应用程序，并且他们的维护费用能削减一半。
c)近义词： conservation, preservation, upkeep
5.Approach：\ ə-ˈprōch \
a)含义：n. 方法； 途径
b)例句：
i.But they also caution real weight loss requires a whole lifestyle approach that includes diet changes and activity.
但是他们同时也指出，若要真正的实现减肥还是需要完整的健康生活方式的共同作用，包括控制饮食和加强活动。
ii.This approach also frees up half the compute nodes at each step.
这种方法在每个步骤中都可以释放一半的计算节点。
c)近义词： method, strategy, tactics
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See you next time.
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