Want to lose a little-or a lot-of weight? Forget the get-slim-quick gimmicks and magic bullets and follow the advice of these weight loss pros instead. We asked four experts in different fields to explain their research into what really works when it comes to losing the weight and keeping it off. Their full-proof strategies will help anyone win at losing.

想不想瘦一點？或瘦很多？別提那些快速瘦身的噱頭和減肥藥了，聽聽這些減肥專家的建議吧。我們請教了四位來自不同領域的專家，請他們以各自的研究為主解釋如何才能快速減重且不反彈。

Go to bed

上床睡覺

No, you're not dreaming! Getting your Zz's is proving to be one of the most important behaviors to achieve-and maintain-a healthy weight. Studies show that adults who report sleeping less than five to six hours per night gain more weight over time, have bigger waistlines, and are more likely to be obese compared to those who get sufficient sleep, says Andrea Spaeth, PhD, an assistant professor in the department of kinesiology and health at Rutgers University.

是的，你沒有聽錯！睡眠已被證明是獲得和維持健康體重的最重要行為之一。研究表明：與睡眠充足的成年人相比，聲稱每晚睡眠少于5至6小時的成年人會隨著時間的推移增重更多、腰圍更粗、也更有可能肥胖，羅格斯大學運動與健康系助理教授安德里亞·斯佩斯博士說道。

The reason: When you skimp on shut-eye, your hunger hormones get out of whack, which can drive you to eat more calories, often in the form of sugary or fatty foods. It's much easier to stick to healthy eating habits when you give your body the sleep it requires. If you snooze, you lose!

原因：當你無法閉眼時，你的饑餓激素會變得不正常，可能驅使你攝入更多的卡路里（通常是以含糖或高脂食物的形式）。當你獲得充足睡眠時，堅持健康的飲食習慣也會變得容易很多。打個盹就能瘦

Since one in three adults are getting insufficient sleep, Spaeth recommends planning your sleep schedule a week at a time in order to ensure at least seven hours of slumber each night. She also suggests creating a healthy sleep environment by limiting light and setting the temperature to around 67 degrees, as well as establishing a nighttime ritual that includes powering down electronic devices and engaging in more relaxing activities instead.

因為三分之一的成年人都睡眠不足，所以斯佩斯建議：逐一計劃每周的睡眠時間表，以確保每晚能至少熟睡七個小時。她還建議營造一個健康的睡眠環境、調低燈光、將溫度設定在67華氏度。同時給自己定一套睡前規矩，包括：關掉電子產品、做一些更令人放松的事情。

Eat early

早點吃飯

When obesity researcher Courtney Peterson, PhD, assistant professor at the University of Alabama at Birmingham, wanted to shed 30 extra pounds and keep it off, she used time-restricted eating, one of her areas of research. Time-restricted feeding involves eating in a defined time period (say eight to 10 hours per day), followed by an extended fast of 14 to 16 hours. According to Peterson, research shows that time-restricted feeding reduces appetite, increases fat burn, and aids weight loss.

當肥胖研究員考特尼·彼得森博士（伯明翰阿拉巴馬大學的助理教授）想減重30磅并不反彈的時候，她的方法就是限制時間的飲食，這也是她的研究領域之一。限制時間的飲食包括在限定的時間內飲食（比如每天8至10小時），然后14至16小時的時間內不能進食。彼得森表示，研究表明限制時間的飲食能降低食欲、加快脂肪燃燒、有助于減肥。

Want to lose a little-or a lot-of weight? Forget the get-slim-quick gimmicks and magic bullets and follow the advice of these weight loss pros instead. We asked four experts in different fields to explain their research into what really works when it comes to losing the weight and keeping it off. Their full-proof strategies will help anyone win at losing.

想不想瘦一點？或瘦很多？別提那些快速瘦身的噱頭和減肥藥了，聽聽這些減肥專家的建議吧。我們請教了四位來自不同領域的專家，請他們以各自的研究為主解釋如何才能快速減重且不反彈。

Go to bed

上床睡覺

No, you're not dreaming! Getting your Zz's is proving to be one of the most important behaviors to achieve-and maintain-a healthy weight. Studies show that adults who report sleeping less than five to six hours per night gain more weight over time, have bigger waistlines, and are more likely to be obese compared to those who get sufficient sleep, says Andrea Spaeth, PhD, an assistant professor in the department of kinesiology and health at Rutgers University.

是的，你沒有聽錯！睡眠已被證明是獲得和維持健康體重的最重要行為之一。研究表明：與睡眠充足的成年人相比，聲稱每晚睡眠少于5至6小時的成年人會隨著時間的推移增重更多、腰圍更粗、也更有可能肥胖，羅格斯大學運動與健康系助理教授安德里亞·斯佩斯博士說道。

The reason: When you skimp on shut-eye, your hunger hormones get out of whack, which can drive you to eat more calories, often in the form of sugary or fatty foods. It's much easier to stick to healthy eating habits when you give your body the sleep it requires. If you snooze, you lose!

原因：當你無法閉眼時，你的饑餓激素會變得不正常，可能驅使你攝入更多的卡路里（通常是以含糖或高脂食物的形式）。當你獲得充足睡眠時，堅持健康的飲食習慣也會變得容易很多。打個盹就能瘦

Since one in three adults are getting insufficient sleep, Spaeth recommends planning your sleep schedule a week at a time in order to ensure at least seven hours of slumber each night. She also suggests creating a healthy sleep environment by limiting light and setting the temperature to around 67 degrees, as well as establishing a nighttime ritual that includes powering down electronic devices and engaging in more relaxing activities instead.

因為三分之一的成年人都睡眠不足，所以斯佩斯建議：逐一計劃每周的睡眠時間表，以確保每晚能至少熟睡七個小時。她還建議營造一個健康的睡眠環境、調低燈光、將溫度設定在67華氏度。同時給自己定一套睡前規矩，包括：關掉電子產品、做一些更令人放松的事情。

Eat early

早點吃飯

When obesity researcher Courtney Peterson, PhD, assistant professor at the University of Alabama at Birmingham, wanted to shed 30 extra pounds and keep it off, she used time-restricted eating, one of her areas of research. Time-restricted feeding involves eating in a defined time period (say eight to 10 hours per day), followed by an extended fast of 14 to 16 hours. According to Peterson, research shows that time-restricted feeding reduces appetite, increases fat burn, and aids weight loss.

當肥胖研究員考特尼·彼得森博士（伯明翰阿拉巴馬大學的助理教授）想減重30磅并不反彈的時候，她的方法就是限制時間的飲食，這也是她的研究領域之一。限制時間的飲食包括在限定的時間內飲食（比如每天8至10小時），然后14至16小時的時間內不能進食。彼得森表示，研究表明限制時間的飲食能降低食欲、加快脂肪燃燒、有助于減肥。