有效的減肥干預措施:生活方式的改變

有效的減肥干預措施: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.

你有要減肥卻沒有減肥計劃嗎?如果你正在認真考慮如何減肥，根據(jù)你個人的需要，有三種經(jīng)過驗證的干預水平。

Intervention 1: Lifestyle changes

干預1:生活方式的改變

Intervention 2: Medications

干預2:藥物

Intervention 3: Surgery

干預3:手術

Our first intervention begins and ends with yourself.
我們的第一個干預始于你自己，結束于你自己。

"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，沒有快速的解決辦法。注冊營養(yǎng)師、營養(yǎng)與飲食學會(Academy of Nutrition and Dietetics)全國發(fā)言人馬斯查·戴維斯(Mascha Davis)說。“否則，減肥只是暫時的，當你重拾舊習慣時，體重會反彈。”

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方面:食物、鍛煉和睡眠。她說:“我將其稱為三管齊下的方法，因為這三件事對于保持減肥的可持續(xù)性至關重要。”

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，你可能會開始吃更多富含纖維的蔬菜，并以多喝水為目標。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起立一次，走樓梯而不是坐電梯，把車停在離入口更遠的地方。

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，但別指望它能彌補早上吃甜甜圈的不足。一般來說，彌補飲食損害所需要的運動量是巨大的(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小時)，這也解釋了為什么飲食通常比運動對減肥更重要。

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

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

"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:“睡眠對減肥至關重要。“我有一些客戶，他們在飲食習慣和健身方面做了很多很棒的事情，但他們沒有意識到缺乏睡眠真的會毀掉他們的目標。”

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整。“大多數(shù)成年人需要七到八個小時的睡眠……有些甚至需要9個。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.

如果你在幾個月后沒有看到任何結果，與了解你的健康歷史并能根據(jù)你的習慣和食物偏好制定個性化計劃的專業(yè)人士見面會非常有幫助。對于那些有健康問題的人來說，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)驗的注冊營養(yǎng)師的專業(yè)意見。

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、鍛煉和睡眠習慣，但還是無法減肥，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，比如甲狀腺機能減退或庫欣綜合征，或者與體重增加相關的處方，那么也許是時候考慮服用減肥藥物了。