进食时间会影响减肥的效果

When trying to slim down, we're bombarded with what foods to eat and how much, but it's not the only thing you need to think about. Timing is important, too.

当我们试图减肥的时候，我们总是额外注意所吃的食物和食量的多少，但这并不是唯一一件你需要考虑的事情。进食的时间也很重要。

If you've had issues slimming down, check out the info below to see when to eat each meal and snack to optimize your weight-loss results.

如果你有减肥方面的疑惑，不妨看看以下对于每餐和点心进食时间的建议，能助你达到减肥的最佳效果。

Breakfast: Don't skip breakfast, and be sure to eat your morning meal within an hour of waking to jump-start your metabolism, consuming 25 percent of your daily calories. Example: 7 a.m.

早餐：绝对不要忽略早餐，确保在醒后的一个小时内吃早餐。这段时间身体会开始新陈代谢，能够消耗你一天25%的卡路里。建议时间：上午7点。

Morning snack: Eat two to three hours after breakfast. This will keep blood sugar levels stable to avoid the low-energy sluggishness that makes you reach for high-calorie treats.

早餐后的点心：最好在吃完早餐两三个小时后吃。这样可以保持血糖平稳，防止你因为能量不足，反应迟钝，食用高热量的食物。

Snacking also prevents the famished feeling that makes you inhale way more calories at your next meal than you would if you weren't plagued by hunger pains.

吃零食可以预防餐前的饥饿感，不至于因为太饿摄入过多热量。

Stick to 150 calories or less, about five percent of your daily calories. Example: 9:30 a.m.

摄入150卡甚至更少的卡路里，占每日热量的5%。建议时间：上午9点半。

Lunch: Your midday meal should be eaten two to three hours after your morning snack. Try to make lunch your largest meal of the day.

午餐：应该在早餐点心之后的两三个小时吃。试着把午餐做成一天里最丰盛的一餐。

Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories, about 40 percent of your total daily calories. Example: 12:30 p.m.

午餐摄入的热量比早餐和晚餐都多，占每日热量的40%，确保你有足够的时间燃烧这些热量。建议时间：中午12点半。

Afternoon snack: Enjoy your snack two to three hours after lunch. Stick to 150 calories or less, about five percent of your daily calories. Example: 3:30 p.m.

午餐后的点心：吃完午餐两三个小时后才可以享受你的下午茶。摄入150卡甚至更少的卡路里，占每日热量的5%。建议时间：下午3点半。

Dinner: Eat the last 25 percent of your daily calories at dinner, about two to three hours after your afternoon snack. Finish your evening meal two to three hours before going to bed.

晚餐：可以在食用完下午茶后的两三个小时开吃，并且要在睡前两三个小时吃完，晚餐需摄入每日热量中剩下25%的热量。

Eating too close to bedtime can raise your body temperature and your insulin and blood sugar levels, cause heartburn or digestive issues, and prevent the release of melatonin — all of which can interfere with the fat-burning benefits associated with getting a restful night's sleep. Example: 6:30 p.m.

如果晚餐进食的时间跟睡觉时间挨得太近的话，不仅会导致身体升温，胰岛素分泌增加和血糖水平提高，而且会引发胃灼烧等消化问题，甚至阻止褪黑激素的分泌。以上的种种都会影响到你能否拥有一个宁静的晚间睡眠——在睡梦里燃烧你的脂肪。建议时间：晚上6点半。