问：我每周要跑多少英里才能减轻体重？
I've heard that one must run approximately 15 miles a week before the "weight loss mechanism" kicks in and you'll actually start losing weight from running. My friend says that it's 20+ miles. Who's closer?
我听说每周得跑大约15英里才能启动“减肥机制”，体重真正开始减轻。朋友说至少得跑20英里才行。哪个数字更准确？
Answer: I'd have to argue that running is a great way to lose weight and there's really no magic number of miles per week when you start losing weight. You can lose a pound of weight if you have a calorie deficit -- achieved by exercise or cutting calories -- of about 3,500 calories. A 150-pound person will burn about 100 calories per mile of running. So, if that person runs 15 miles and is able to cut 2,000 calories over the course of a week, he can lose a pound. But the same could be said if that person ran 12 miles and cut 2,300 calories. So it's really all about eating fewer calories than your body needs to sustain its weight and exercising to burn even more calories.
答：我必须说明跑步是减肥的好办法，不过并没有每周跑够多少英里才会开始减重的这么一个具体数字。如果你的热量有3500大卡左右的逆差——通过运动或减少摄入——你的体重会减轻1磅。体重150磅的人每跑1英里大约消耗100大卡热量。因此，如果一周跑15英里并减少2000大卡的热量摄入，就能减轻1磅。不过，如果跑12英里并减少2300大卡热量摄入，也能达到同等效果。所以，减肥就是要让吃进去的热量低于身体维持现有体重所需的热量，并通过运动消耗更多的热量。
What your friend may have read about is the data from the Weight Loss Control Registry, a research group that studies people who have successfully lost weight and maintained their weight loss, which points to the need to consistently burn 2,800 calories through exercise each week in order to successfully lose weight. 2,800 calories would be equivalent to about 28 miles per week, for the average runner. So, that doesn't mean that you have to run 20+ miles per week to lose weight, but you will probably be more successful if you do so (or do other exercise to supplement your running).
你的朋友提到的也许是从减肥对照登记处看到的数据，这个研究小组对那些成功减肥且体重没有反弹的人做了调查，发现如要成功减肥，需要每周通过运动消耗2800大卡热量并长期坚持。2800大卡相当于一个普通人每周跑28英里所消耗的热量。所以，这并不意味着你每周必须跑20英里以上才能减肥，不过，你要是能做到这点应该会取得更大成功（你也可以做些其它运动作为补充）。
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