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.
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