Do you have pounds to lose but don't have a weight loss plan? To get started on your weight loss journey, Mascha Davis, a registered dietitian and national spokeswoman for the Academy of Nutrition and Dietetics, recommends looking at three areas of your lifestyle that might require changes: food, exercise and sleep.
About the diet, you might start eating more vegetables and drinking more water. Being more physically active might involve simply getting up every hour if you have a desk job, taking the stairs instead of the lift and parking your car farther from your office.
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 high calorie foods is huge, just thinking of walking fast for nearly two hours to burn off a 500-calorie piece of cake, which explains why diet is generally more important than exercise for weight loss.
Since sleep influences the feeling of hunger and fullness, getting enough sleep is another lifestyle factor that can make or break your weight loss efforts. "Sleep is necessary 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 destroying their goals."
If you're always tired and drinking coffee all day, you may need to make some changes. "Most adults need seven to eight hours of sleep and some need as many as nine. A lot of people are in short of sleep — but the less sleep you get, the higher your weight might be," Davis said.
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