想要减肥你就必须做到这一件事

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.

想不想瘦一点？或瘦很多？别提那些快速瘦身的噱头和减肥药了，听听这些减肥专家的建议吧。我们请教了四位来自不同领域的专家，请他们以各自的研究为主解释如何才能快速减重且不反弹。

Go to bed

上床睡觉

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，你没有听错！睡眠已被证明是获得和维持健康体重的最重要行为之一。研究表明：与睡眠充足的成年人相比，声称每晚睡眠少于5至6小时的成年人会随着时间的推移增重更多、腰围更粗、也更有可能肥胖，罗格斯大学运动与健康系助理教授安德里亚·斯佩斯博士说道。

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：当你无法闭眼时，你的饥饿激素会变得不正常，可能驱使你摄入更多的卡路里（通常是以含糖或高脂食物的形式）。当你获得充足睡眠时，坚持健康的饮食习惯也会变得容易很多。打个盹就能瘦

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.

因为三分之一的成年人都睡眠不足，所以斯佩斯建议：逐一计划每周的睡眠时间表，以确保每晚能至少熟睡七个小时。她还建议营造一个健康的睡眠环境、调低灯光、将温度设定在67华氏度。同时给自己定一套睡前规矩，包括：关掉电子产品、做一些更令人放松的事情。

Eat early

早点吃饭

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.

当肥胖研究员考特尼·彼得森博士（伯明翰阿拉巴马大学的助理教授）想减重30磅并不反弹的时候，她的方法就是限制时间的饮食，这也是她的研究领域之一。限制时间的饮食包括在限定的时间内饮食（比如每天8至10小时），然后14至16小时的时间内不能进食。彼得森表示，研究表明限制时间的饮食能降低食欲、加快脂肪燃烧、有助于减肥。