有效的减肥干预措施:生活方式的改变

有效的减肥干预措施:生活方式的改变

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.

你有要减肥却没有减肥计划吗?如果你正在认真考虑如何减肥，根据你个人的需要，有三种经过验证的干预标准。

Intervention 1: Lifestyle changes

干预1：生活方式的改变

Intervention 2: Medications

干预2：服用药物

Intervention 3: Surgery

干预3：做手术

Our first intervention begins and ends with yourself.

我们的第一个干预始于你自己，结束于你自己。

"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."

“如果你真的想减肥，就需要永久改变生活方式，没有快速的解决方法，”注册营养师、营养与饮食学会全国发言人马斯查·戴维斯说。“否则，减肥只是暂时的，当你重拾旧习惯时，体重会反弹。”

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.

为了开始你的减肥之旅，戴维斯建议看看你生活方式中可能需要改变的三个方面:食物、锻炼和睡眠。她说:“我将其称为三管齐下的方法，因为这三件事对于保持持续性减肥至关重要。”

For example, in the diet category, you might start eating more fiber-rich vegetables and aim to drink more water. If you have a desk job, taking the stairs instead of the elevator and parking your car farther from an entrance.

例如，在饮食方面，你可能会开始吃更多富含纤维的蔬菜，并以多喝水为目标。如果你有一份办公室工作，那么请走楼梯而不是坐电梯，把车停在离入口更远的地方。

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.

定期去健身房是有帮助的，但别指望它能弥补早上吃甜甜圈的不足。一般来说，弥补饮食损害所需要的运动量是巨大的(想象一下，为了燃烧掉一块500卡路里的蛋糕，你需要快走将近两个小时)，这也解释了为什么在减肥方面饮食通常比运动更重要。

"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."

戴维斯说:“睡眠对减肥至关重要。“我有一些客户，他们在饮食习惯和健身方面做了很多很棒的事情，但他们没有意识到缺乏睡眠真的会毁掉他们的目标。”

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.

如果你经常疲倦并且整天喝咖啡，你可能需要做一些调整。戴维斯说：“大多数成年人需要七到八个小时的睡眠…有些人需要多达九个小时的睡眠。很多人都缺乏睡眠，但睡眠越少，你的体重往往就越高。”

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.

如果你在几个月后没有看到任何结果，与了解你的健康历史并能根据你的习惯和食物偏好制定个性化计划的专业人士见面会非常有帮助。

"Cutting out carbohydrates can be dangerous for someone with diabetes, but they may not even realize the potential harm," Davis said. Similarly, someone with chronic kidney disease may have to limit the amount of protein they eat and would need to steer clear of diets that promote a high intake of protein.

戴维斯说:“对糖尿病患者来说，减少碳水化合物摄入可能是危险的，但他们甚至可能没有意识到潜在的危害。”同样，患有慢性肾病的人可能需要限制他们摄入的蛋白质量，并需要避免摄入高蛋白质的饮食。

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, it might be time to consider a weight loss medication.

如果你虽然改变了饮食、锻炼和睡眠习惯，但在初次减肥后仍无法减肥或继续减肥，并且你已经排除了其他可能阻止减肥的原因，如甲状腺功能减退或库兴氏综合症或与体重增加相关的处方，也许是时候考虑使用减肥药了。