早吃早睡好減肥

這項(xiàng)技術(shù)也有助于改善睡眠。

A small change to meal times can double weight loss, research finds.

研究發(fā)現(xiàn)，吃飯時(shí)間的小小改變可以使體重減輕一倍。

Eating breakfast 90 minutes later and dinner 90 minutes earlier is linked to less body fat and reduced weight — even without dieting.

晚吃早餐90分鐘，早吃晚餐90分鐘，即使不節(jié)食，也能減少體內(nèi)脂肪和體重。

The small shift may work partly because it helps improve sleep, which is linked to weight loss.

這種小小的轉(zhuǎn)變可能會(huì)起作用，部分原因是它有助于改善睡眠，而睡眠與減肥有關(guān)。

In addition, late-night snacking is one of the real enemies of weight loss.

此外，深夜零食是減肥的真正敵人之一。

Changing meal times slightly has been linked to weight loss in multiple studies.

多項(xiàng)研究表明，稍微改變進(jìn)餐時(shí)間與減肥有關(guān)。

In one weight loss study, people could eat what they liked between their delayed breakfast and early supper.

在一項(xiàng)減肥研究中，人們可以在延遲的早晚餐之間想吃什么就吃什么。

Otherwise, they were not on any specific diet.

除此之外，他們沒有任何特定的飲食。

The results showed that their body fat loss was doubled.

結(jié)果表明，他們的身體脂肪減少了一倍。

In a more recent study, 31 overweight and obese adults had their movement and sleep tracked while on a weight loss diet.

在最近的一項(xiàng)研究中，31名超重志愿者在減肥期間，跟蹤了他們的運(yùn)動(dòng)和睡眠。

The results showed that those who ate earlier had reduced body fat and a lower Body Mass Index (BMI).

結(jié)果表明，吃得早的人體內(nèi)脂肪減少，體重指數(shù)(BMI)也較低。

Eating earlier was also linked to better sleep.

吃得越早，睡眠越好。

Shifting mealtimes slightly may work because it leaves less opportunity to eat.

稍微改變一下進(jìn)餐時(shí)間可能會(huì)奏效，因?yàn)檫@樣就少了吃飯的機(jī)會(huì)。

Naturally, one of the difficulties of the technique is that it can be difficult to fit in with family and social life.

當(dāng)然，這項(xiàng)技術(shù)的困難之一是很難適應(yīng)家庭和社會(huì)生活。

However, the studies do show the dramatic effect of relatively small changes to mealtimes.

然而，研究確實(shí)顯示了進(jìn)餐時(shí)間相對(duì)較小的變化所產(chǎn)生的巨大影響。

Dr Adnin Zaman, the study’s first author, said:

該研究的第一作者Adnin Zaman博士說(shuō):

“We used a novel set of methods for simultaneous measurement of daily sleep, physical activity, and meal timing patterns that could be used to identify persons at risk for increased weight gain.

“我們使用了一套新穎的方法來(lái)同時(shí)測(cè)量每天的睡眠、身體活動(dòng)和進(jìn)餐時(shí)間，這些方法可以用來(lái)確定哪些人面臨體重增加的風(fēng)險(xiǎn)。”

Given that wearable activity monitors and smartphones are now ubiquitous in our modern society, it may soon be possible to consider the timing of behaviors across 24 hours in how we approach the prevention and treatment of obesity.”

鑒于可穿戴設(shè)備和智能手機(jī)在我們的現(xiàn)代社會(huì)中無(wú)處不在，我們很快就可以分析24小時(shí)內(nèi)的行為安排，以了解我們?nèi)绾晤A(yù)防和治療肥胖。”

The study was presented at ENDO 2019, the Endocrine Society’s annual meeting in New Orleans, La.

該研究是在路易斯安那州新奧爾良召開的——美國(guó)內(nèi)分泌學(xué)會(huì)2019年年會(huì)上提出的。