早吃早睡好减肥

这项技术也有助于改善睡眠。

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

研究发现，吃饭时间的小小改变可以使体重减轻一倍。

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分钟，早吃晚餐90分钟，即使不节食，也能减少体内脂肪和体重。

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

这种小小的转变可能会起作用，部分原因是它有助于改善睡眠，而睡眠与减肥有关。

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

此外，深夜零食是减肥的真正敌人之一。

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

多项研究表明，稍微改变进餐时间与减肥有关。

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

在一项减肥研究中，人们可以在延迟的早晚餐之间想吃什么就吃什么。

Otherwise, they were not on any specific diet.

除此之外，他们没有任何特定的饮食。

The results showed that their body fat loss was doubled.

结果表明，他们的身体脂肪减少了一倍。

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

在最近的一项研究中，31名超重志愿者在减肥期间，跟踪了他们的运动和睡眠。

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

结果表明，吃得早的人体内脂肪减少，体重指数(BMI)也较低。

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.

稍微改变一下进餐时间可能会奏效，因为这样就少了吃饭的机会。

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

当然，这项技术的困难之一是很难适应家庭和社会生活。

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

然而，研究确实显示了进餐时间相对较小的变化所产生的巨大影响。

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

该研究的第一作者Adnin Zaman博士说:

“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.

“我们使用了一套新颖的方法来同时测量每天的睡眠、身体活动和进餐时间，这些方法可以用来确定哪些人面临体重增加的风险。”

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.”

鉴于可穿戴设备和智能手机在我们的现代社会中无处不在，我们很快就可以分析24小时内的行为安排，以了解我们如何预防和治疗肥胖。”

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

该研究是在路易斯安那州新奥尔良召开的——美国内分泌学会2019年年会上提出的。