想要減肥你就必須做到這一件事
Want to lose a little-or a lot-of weight? Forget the get-slim-quick gimmicks and magic bullets and follow the advice of these weight loss pros instead. We asked four experts in different fields to explain their research into what really works when it comes to losing the weight and keeping it off. Their full-proof strategies will help anyone win at losing.
想不想瘦一點(diǎn)？或瘦很多？別提那些快速瘦身的噱頭和減肥藥了，聽(tīng)聽(tīng)這些減肥專(zhuān)家的建議吧。我們請(qǐng)教了四位來(lái)自不同領(lǐng)域的專(zhuān)家，請(qǐng)他們以各自的研究為主解釋如何才能快速減重且不反彈。
Go to bed
上床睡覺(jué)
No, you're not dreaming! Getting your Zz's is proving to be one of the most important behaviors to achieve-and maintain-a healthy weight. Studies show that adults who report sleeping less than five to six hours per night gain more weight over time, have bigger waistlines, and are more likely to be obese compared to those who get sufficient sleep, says Andrea Spaeth, PhD, an assistant professor in the department of kinesiology and health at Rutgers University.
是的，你沒(méi)有聽(tīng)錯(cuò)！睡眠已被證明是獲得和維持健康體重的最重要行為之一。研究表明：與睡眠充足的成年人相比，聲稱(chēng)每晚睡眠少于5至6小時(shí)的成年人會(huì)隨著時(shí)間的推移增重更多、腰圍更粗、也更有可能肥胖，羅格斯大學(xué)運(yùn)動(dòng)與健康系助理教授安德里亞·斯佩斯博士說(shuō)道。
The reason: When you skimp on shut-eye, your hunger hormones get out of whack, which can drive you to eat more calories, often in the form of sugary or fatty foods. It's much easier to stick to healthy eating habits when you give your body the sleep it requires. If you snooze, you lose!
原因：當(dāng)你無(wú)法閉眼時(shí)，你的饑餓激素會(huì)變得不正常，可能驅(qū)使你攝入更多的卡路里（通常是以含糖或高脂食物的形式）。當(dāng)你獲得充足睡眠時(shí)，堅(jiān)持健康的飲食習(xí)慣也會(huì)變得容易很多。打個(gè)盹就能瘦
Since one in three adults are getting insufficient sleep, Spaeth recommends planning your sleep schedule a week at a time in order to ensure at least seven hours of slumber each night. She also suggests creating a healthy sleep environment by limiting light and setting the temperature to around 67 degrees, as well as establishing a nighttime ritual that includes powering down electronic devices and engaging in more relaxing activities instead.
因?yàn)槿种坏某赡耆硕妓卟蛔悖运古逅菇ㄗh：逐一計(jì)劃每周的睡眠時(shí)間表，以確保每晚能至少熟睡七個(gè)小時(shí)。她還建議營(yíng)造一個(gè)健康的睡眠環(huán)境、調(diào)低燈光、將溫度設(shè)定在67華氏度。同時(shí)給自己定一套睡前規(guī)矩，包括：關(guān)掉電子產(chǎn)品、做一些更令人放松的事情。
Eat early
早點(diǎn)吃飯
When obesity researcher Courtney Peterson, PhD, assistant professor at the University of Alabama at Birmingham, wanted to shed 30 extra pounds and keep it off, she used time-restricted eating, one of her areas of research. Time-restricted feeding involves eating in a defined time period (say eight to 10 hours per day), followed by an extended fast of 14 to 16 hours. According to Peterson, research shows that time-restricted feeding reduces appetite, increases fat burn, and aids weight loss.
當(dāng)肥胖研究員考特尼·彼得森博士（伯明翰阿拉巴馬大學(xué)的助理教授）想減重30磅并不反彈的時(shí)候，她的方法就是限制時(shí)間的飲食，這也是她的研究領(lǐng)域之一。限制時(shí)間的飲食包括在限定的時(shí)間內(nèi)飲食（比如每天8至10小時(shí)），然后14至16小時(shí)的時(shí)間內(nèi)不能進(jìn)食。彼得森表示，研究表明限制時(shí)間的飲食能降低食欲、加快脂肪燃燒、有助于減肥。
Want to lose a little-or a lot-of weight? Forget the get-slim-quick gimmicks and magic bullets and follow the advice of these weight loss pros instead. We asked four experts in different fields to explain their research into what really works when it comes to losing the weight and keeping it off. Their full-proof strategies will help anyone win at losing.
想不想瘦一點(diǎn)？或瘦很多？別提那些快速瘦身的噱頭和減肥藥了，聽(tīng)聽(tīng)這些減肥專(zhuān)家的建議吧。我們請(qǐng)教了四位來(lái)自不同領(lǐng)域的專(zhuān)家，請(qǐng)他們以各自的研究為主解釋如何才能快速減重且不反彈。
Go to bed
上床睡覺(jué)
No, you're not dreaming! Getting your Zz's is proving to be one of the most important behaviors to achieve-and maintain-a healthy weight. Studies show that adults who report sleeping less than five to six hours per night gain more weight over time, have bigger waistlines, and are more likely to be obese compared to those who get sufficient sleep, says Andrea Spaeth, PhD, an assistant professor in the department of kinesiology and health at Rutgers University.
是的，你沒(méi)有聽(tīng)錯(cuò)！睡眠已被證明是獲得和維持健康體重的最重要行為之一。研究表明：與睡眠充足的成年人相比，聲稱(chēng)每晚睡眠少于5至6小時(shí)的成年人會(huì)隨著時(shí)間的推移增重更多、腰圍更粗、也更有可能肥胖，羅格斯大學(xué)運(yùn)動(dòng)與健康系助理教授安德里亞·斯佩斯博士說(shuō)道。
The reason: When you skimp on shut-eye, your hunger hormones get out of whack, which can drive you to eat more calories, often in the form of sugary or fatty foods. It's much easier to stick to healthy eating habits when you give your body the sleep it requires. If you snooze, you lose!
原因：當(dāng)你無(wú)法閉眼時(shí)，你的饑餓激素會(huì)變得不正常，可能驅(qū)使你攝入更多的卡路里（通常是以含糖或高脂食物的形式）。當(dāng)你獲得充足睡眠時(shí)，堅(jiān)持健康的飲食習(xí)慣也會(huì)變得容易很多。打個(gè)盹就能瘦
Since one in three adults are getting insufficient sleep, Spaeth recommends planning your sleep schedule a week at a time in order to ensure at least seven hours of slumber each night. She also suggests creating a healthy sleep environment by limiting light and setting the temperature to around 67 degrees, as well as establishing a nighttime ritual that includes powering down electronic devices and engaging in more relaxing activities instead.
因?yàn)槿种坏某赡耆硕妓卟蛔悖运古逅菇ㄗh：逐一計(jì)劃每周的睡眠時(shí)間表，以確保每晚能至少熟睡七個(gè)小時(shí)。她還建議營(yíng)造一個(gè)健康的睡眠環(huán)境、調(diào)低燈光、將溫度設(shè)定在67華氏度。同時(shí)給自己定一套睡前規(guī)矩，包括：關(guān)掉電子產(chǎn)品、做一些更令人放松的事情。
Eat early
早點(diǎn)吃飯
When obesity researcher Courtney Peterson, PhD, assistant professor at the University of Alabama at Birmingham, wanted to shed 30 extra pounds and keep it off, she used time-restricted eating, one of her areas of research. Time-restricted feeding involves eating in a defined time period (say eight to 10 hours per day), followed by an extended fast of 14 to 16 hours. According to Peterson, research shows that time-restricted feeding reduces appetite, increases fat burn, and aids weight loss.
當(dāng)肥胖研究員考特尼·彼得森博士（伯明翰阿拉巴馬大學(xué)的助理教授）想減重30磅并不反彈的時(shí)候，她的方法就是限制時(shí)間的飲食，這也是她的研究領(lǐng)域之一。限制時(shí)間的飲食包括在限定的時(shí)間內(nèi)飲食（比如每天8至10小時(shí)），然后14至16小時(shí)的時(shí)間內(nèi)不能進(jìn)食。彼得森表示，研究表明限制時(shí)間的飲食能降低食欲、加快脂肪燃燒、有助于減肥。
