有效的減肥干預(yù)措施:生活方式的改變

有效的減肥干預(yù)措施:生活方式的改變

Do you have pounds to lose but don't have a weight loss plan? If you are seriously considering how to go about shedding pounds, there are three proven levels of intervention, depending on your individual needs.

你有要減肥卻沒(méi)有減肥計(jì)劃嗎?如果你正在認(rèn)真考慮如何減肥，根據(jù)你個(gè)人的需要，有三種經(jīng)過(guò)驗(yàn)證的干預(yù)水平。

Intervention 1: Lifestyle changes

干預(yù)1:生活方式的改變

Intervention 2: Medications

干預(yù)2:藥物

Intervention 3: Surgery

干預(yù)3:手術(shù)

Our first intervention begins and ends with yourself.
我們的第一個(gè)干預(yù)始于你自己，結(jié)束于你自己。

"If you really want to keep weight off, it requires permanent lifestyle changes. ... There are no quick fixes," said Mascha Davis, a registered dietitian and national spokeswoman for the Academy of Nutrition and Dietetics. "Otherwise, the weight loss is temporary, and you can gain it back when you go back to old habits."

“如果你真的想減肥，就需要永久改變生活方式，沒(méi)有快速的解決辦法。注冊(cè)營(yíng)養(yǎng)師、營(yíng)養(yǎng)與飲食學(xué)會(huì)(Academy of Nutrition and Dietetics)全國(guó)發(fā)言人馬斯查·戴維斯(Mascha Davis)說(shuō)。“否則，減肥只是暫時(shí)的，當(dāng)你重拾舊習(xí)慣時(shí)，體重會(huì)反彈。”

To get started on your weight loss journey, Davis recommends looking at three areas of your lifestyle that might require change: food, exercise and sleep. "I call it a trifecta approach, because these three things are essential to keeping weight loss sustainable," she said.

為了開(kāi)始你的減肥之旅，戴維斯建議看看你生活方式中可能需要改變的三個(gè)方面:食物、鍛煉和睡眠。她說(shuō):“我將其稱為三管齊下的方法，因?yàn)檫@三件事對(duì)于保持減肥的可持續(xù)性至關(guān)重要。”

For example, in the diet category, you might start eating more fiber-rich vegetables and aim to drink more water. Being more physically active might involve simply getting up every hour if you have a desk job, taking the stairs instead of the elevator and parking your car farther from an entrance.

例如，在飲食方面，你可能會(huì)開(kāi)始吃更多富含纖維的蔬菜，并以多喝水為目標(biāo)。如果你有一份辦公室工作，那么鍛煉身體可能只需要每小時(shí)起立一次，走樓梯而不是坐電梯，把車停在離入口更遠(yuǎn)的地方。

Going to the gym regularly is helpful, but don't expect it to make up for those morning doughnuts. Generally speaking, the amount of exercise required to make up for diet damage is huge (think of walking briskly for nearly two hours to burn off a 500-calorie piece of cake) and explains why diet is generally more crucial than exercise for weight loss.

定期去健身房是有幫助的，但別指望它能彌補(bǔ)早上吃甜甜圈的不足。一般來(lái)說(shuō)，彌補(bǔ)飲食損害所需要的運(yùn)動(dòng)量是巨大的(想象一下，為了燃燒掉一塊500卡路里的蛋糕，你需要快走將近兩個(gè)小時(shí))，這也解釋了為什么飲食通常比運(yùn)動(dòng)對(duì)減肥更重要。

Since sleep impacts hunger and satiety hormones, getting enough Zs is another lifestyle factor that can make or break your weight loss efforts.

由于睡眠會(huì)影響?zhàn)囸I和飽腹感荷爾蒙，充足的睡眠是另一個(gè)生活方式因素，它會(huì)影響你減肥的效果。

"Sleep is essential for weight loss," Davis said. "I have clients who are doing all these great things with their eating habits and going to the gym, but they don't realize that a lack of sleep is really wrecking their goals."

戴維斯說(shuō):“睡眠對(duì)減肥至關(guān)重要。“我有一些客戶，他們?cè)陲嬍沉?xí)慣和健身方面做了很多很棒的事情，但他們沒(méi)有意識(shí)到缺乏睡眠真的會(huì)毀掉他們的目標(biāo)。”

If you're constantly tired and drinking coffee all day, you may need to make some adjustments. "Most adults need seven to eight hours of sleep ... and some need as many as nine. A lot of people are walking around sleep-deprived -- but the less sleep you get, the higher your weight tends to be," Davis said.

如果你一直很累，整天都在喝咖啡，你可能需要做一些調(diào)整。“大多數(shù)成年人需要七到八個(gè)小時(shí)的睡眠……有些甚至需要9個(gè)。很多人都缺乏睡眠，但睡眠越少，體重就越重。”

If you're not seeing any results after a couple of months, meeting with a professional who is aware of your health history and can personalize a plan based on your habits and food preferences can be extremely helpful. For those with medical conditions, it's especially important to avoid fad diets or diets that eliminate food groups and seek the expertise of an experienced registered dietitian.

如果你在幾個(gè)月后沒(méi)有看到任何結(jié)果，與了解你的健康歷史并能根據(jù)你的習(xí)慣和食物偏好制定個(gè)性化計(jì)劃的專業(yè)人士見(jiàn)面會(huì)非常有幫助。對(duì)于那些有健康問(wèn)題的人來(lái)說(shuō)，尤其重要的是要避免流行的飲食，或者避免那些剔除食物種類的飲食，并尋求有經(jīng)驗(yàn)的注冊(cè)營(yíng)養(yǎng)師的專業(yè)意見(jiàn)。

If you are unable to lose weight or to continue losing after an initial loss despite making changes to your diet, exercise and sleep habits, and you've ruled out other possible causes that might prevent weight loss, such as hypothyroidism or Cushing's syndrome or prescriptions associated with weight gain, it might be time to consider a weight loss medication.

如果你雖然改變了飲食、鍛煉和睡眠習(xí)慣，但還是無(wú)法減肥，或者在初次減肥后繼續(xù)減肥，而且你已經(jīng)排除了其他可能妨礙減肥的原因，比如甲狀腺機(jī)能減退或庫(kù)欣綜合征，或者與體重增加相關(guān)的處方，那么也許是時(shí)候考慮服用減肥藥物了。