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水平。

Intervention 1: Lifestyle changes

干预1:生活方式的改变

Intervention 2: Medications

干预2:药物

Intervention 3: Surgery

干预3: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，没有快速的解决办法。注册营养师、营养与饮食学会(Academy of Nutrition and Dietetics)全国发言人马斯查·戴维斯(Mascha Davis)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减肥的可持续性至关重要。”

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，那么锻炼身体可能只需要每小时起立一次，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)，这也解释了为什么饮食通常比运动对减肥更重要。

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

由于睡眠会影响饥饿和饱腹感荷尔蒙，充足的睡眠是另一个生活方式因素，它会影响你减肥的效果。

"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.

如果你一直很累，整天都在喝咖啡，你可能需要做一些调整。“大多数成年人需要七到八个小时的睡眠……有些甚至需要9个。很多人都缺乏睡眠，但睡眠越少，体重就越重。”

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。对于那些有健康问题的人来说，尤其重要的是要避免流行的饮食，或者避免那些剔除食物种类的饮食，并寻求有经验的注册营养师的专业意见。

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.

如果你虽然改变了饮食、锻炼和睡眠习惯，但还是无法减肥，或者在初次减肥后继续减肥，而且你已经排除了其他可能妨碍减肥的原因，比如甲状腺机能减退或库欣综合征，或者与体重增加相关的处方，那么也许是时候考虑服用减肥药物了。