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，根據你個人的需要，有三種經過驗證的干預標準。

Intervention 1: Lifestyle changes

干預1：生活方式的改變

Intervention 2: Medications

干預2：服用藥物

Intervention 3: Surgery

干預3：做手術

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，沒有快速的解決方法，”注冊營養(yǎng)師、營養(yǎng)與飲食學會全國發(fā)言人馬斯查·戴維斯說。“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持續(xù)性減肥至關重要。”

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，那么請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)，這也解釋了為什么在減肥方面飲食通常比運動更重要。

"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.

如果你經常疲倦并且整天喝咖啡，你可能需要做一些調整。戴維斯說：“大多數成年人需要七到八個小時的睡眠…有些人需要多達九個小時的睡眠。很多人都缺乏睡眠，但睡眠越少，你的體重往往就越高。”

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。

"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.

戴維斯說:“對糖尿病患者來說，減少碳水化合物攝入可能是危險的，但他們甚至可能沒有意識到潛在的危害。”同樣，患有慢性腎病的人可能需要限制他們攝入的蛋白質量，并需要避免攝入高蛋白質的飲食。

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.

如果你雖然改變了飲食、鍛煉和睡眠習慣，但在初次減肥后仍無法減肥或繼續(xù)減肥，并且你已經排除了其他可能阻止減肥的原因，如甲狀腺功能減退或庫興氏綜合癥或與體重增加相關的處方，也許是時候考慮使用減肥藥了。