成功减肥的第一步是万博彩票下载安卓狗万体育买球believing in yourself并了解如何small changesover time yield big results. Improving your habits slowly and steadily increases the likelihood they’re sustainable andprevents yo-yo dieting。这些专家支持的减肥技巧并没有大大改革您的生活方式，可以帮助您做出自然适合您日常的无缝更改。
MORNING
1. SKIP THE SNOOZE BUTTON
从更健康的脚开始休息一天的第一步实际上是起床。Regularly hitting the snooze button信号睡眠剥夺，那是与体重增加有关。科学节目避免贪睡按钮也导致心情更好。To break your dependence on an alarm, gradually start going to bed earlier until you wake up before it goes off.
2. DRINK A TALL GLASS OF WATER FIRST THING
When you’redehydratedearly in the morning, yourbody might mistake thirst for hunger, leading you to overeat at breakfast.Research shows在饭前喝两杯水可以帮助人们减肥。
3.吃均衡的早餐
Give your body a little nutrition to get things going, recommends凯瑟琳·博林（Kathryn Boling）博士of Mercy Medical Center. “If eating a更大的早餐works for you, then that’s great, as research shows we burn more calories as the day progresses,” she says. Instead of跳过早餐to ‘save your appetite’ (which can lead tobinge eating稍后）倾斜成食品high in protein and fiber像Greek yogurt or eggs with whole-grain toast.
4. THINK SAVORY OVER SWEET
早上倾斜于甜食可能会导致渴望throughout the day, says Boling. “Themore sugar you eat, the more you may want to eat,” she adds. “If you’re going to go sweet, make sure it’s自然甜，不加工。” This could mean a piece of fruit with asavory breakfast像oatmeal,eggs或者make-ahead burritos。
5.移动身体
Research shows脂肪氧化（燃烧脂肪作为燃料来源）在24小时内增加锻炼是在早饭前进行的。从锻炼开始您的一天也可以support your metabolism要进行更有效的肌肉锻炼，并作为接我的启动，以帮助您感到机敏并准备应对这一天。爱早晨锻炼的另一个原因：您将避开它，并具有成就感，使您有动力在一天的其余时间内坚持健康的习惯。
下午
6. BOOK LUNCH LIKE YOU’D BOOK A MEETING
Boling说，现在越来越多的人在家工作，许多人整天都经常去厨房遇到问题。“我们中的许多人没有走那么多，有些人在吃饭，因为当您孤独时感觉很好。如果您坚持午餐时间表 - 就像会议一样 - 您可能会更好定期闲逛到厨房，这可能导致不必要的卡路里。”在日历上设置时间，坐下来坐在适当的午餐中，而不会分心。
7.到达汤
Regardless of the season,汤是午饭的好选择。Research showsa温暖的低热量汤可以帮助您吃的卡路里大约比平时减少20％。随着时间的流逝，这可能会使您的减肥努力显着提高。单独的香气和味道令人满意，加上胃内的汤量可以帮助您更饱满。
8. HAVE A POST-LUNCH SNACK
如果您要避免减肥零食，那么您可能会犯一个大错误。Consuming too few caloriescan slow your metabolism and increase hunger. Opt forRD-approved snackswith a combination of protein and healthy fats to help you feel satiated, longer, like an apple and string cheese or hummus and veggies. If you’re in a pinch and looking at grab-and-go picks like protein bars, “be sure to read the nutrition labels so you know what you’re putting into your body since some have artificial ingredients and added sugars,” says Brooke Van Paris, nutrition coach and certified trainer atLife Time。Pro tip:Pre-portion your snacksto avoid overeating.
9. MAKE SURE YOU MEAL PREP
周末下午是理想的选择meal prep- 一种被证明有助于减肥的策略。万博彩票下载安卓狗万体育买球当您有一个计划时，您的冲动就不太可能。“这意味着在紧缩的冰冻比萨饼中少了，”范帕黎说。“预先计划也可以帮助您注意营养和getting inproteins,healthy fats和complex carbs。” Batch cookingveggies,proteins和全谷类is a great place to start so you can easilymix-and-match grain bowlsfor quick, nutrient-dense meals.
夜晚
10. AVOID EATING TOO LATE
When you sleep, the body, in general, slows down all its functions, including metabolism. “Not allowing the body to digest and absorb all the food you had for dinner can result in the extra calories being stored in the body as fat,” says Dr. Jaydeep Tripathy, a primary care doctor at春天医生。If your schedule requires eating late at night,keep portion sizes small和try to eat a bigger lunch or afternoon snack instead.
11. HAVE A CUP OF TEA
上床睡觉之前，请加热一杯美味的茶，您可以更好地入睡并减轻体重。“茶具有平静的效果，可以帮助您更加舒适地入睡，也就是说减肥至关重要万博彩票下载安卓狗万体育买球” Tripathy说，他补充说茶有儿茶素，一种充当新陈代谢增强剂的类黄酮，帮助您的身体更快地分解脂肪。“晚上选择脱咖啡因的茶，以免弄乱您的睡眠时间表。”
12. WEAR BLUE LIGHT BLOCKING GLASSES
Blue light from your devices，包括手机，iPad和计算机，可能会弄乱您的睡眠周期，尤其是当您将其靠近睡觉时。床前一个小时戴蓝光眼镜可以帮助最大程度地减少那些有害的蓝色射线。Van Paris说，最好是“将手机放在黄灯设置上并限制您的屏幕时间”也是一个好主意。“更好，拿书。这使您的大脑更加准备就绪，可以帮助您更快入睡。”
13. SCHEDULE YOUR BEDTIME
Just like scheduling your meals, picking the ideal time to get into your sheets can help you give your body the time it needs to recover and ultimately lose weight.没有足够的睡眠由于激素的转移会导致饥饿和渴望激增，因此可以减轻体重的努力。坚持一个就寝时间例行that allows for 7–8 hours of quality shut-eye.
Make progress every day while you work on mini fitness and nutrition goals, like walking more steps or learning to track macros. Go to “Plans” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.
