如何自然快速减肥？

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.虽然有无数的节食、补充剂和代餐计划声称可以确保快速减肥，但大多数都缺乏任何科学证据。 然而，有一些科学支持的策略确实对体重管理产生影响。

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.这些策略包括锻炼、跟踪卡路里摄入量、间歇性禁食和减少饮食中碳水化合物的数量。

In this article, we consider nine effective methods of weight loss.在这篇文章中，我们考虑了九种有效的减肥方法。

Science-backed ways to lose weight有科学依据的减肥方法

Methods of weight loss that scientific research supports include the following:科学研究支持的减肥方法包括：

1. Trying intermittent fasting尝试间歇性禁食

Several studiesTrusted Source have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight inpiduals.几项研究表明，持续时间长达 24 周的短期间歇性禁食会导致超重个体的体重减轻。

The most common intermittent fasting methods include the following:最常见的间歇性禁食方法包括：

• Alternate day fastingTrusted Source (ADF): Fast every other day and eat normally on non-fasting days. The modified versionTrusted Source involves eating just 25–30 percent of the body’s energy needs on fasting days.隔日禁食可信来源 (ADF)：每隔一天禁食一次，在非禁食日正常进食。 修改后的版本在禁食日只吃身体所需能量的 25-30%。
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.5:2 饮食：每 7 天禁食 2 天。 在禁食日吃 500-600 卡路里。
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.16/8 方法：禁食 16 小时，仅在 8 小时的窗口内进食。 对于大多数人来说，8 小时的窗口是中午到晚上 8 点左右。 一项关于这种方法的研究发现，在限制时间内进食会导致参与者消耗更少的卡路里并减轻体重。

It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.最好在非禁食日采取健康的饮食方式，避免暴饮暴食。

2. Tracking your diet and exercise 追踪你的饮食和运动

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.如果有人想减肥，他们应该知道他们每天吃的和喝的一切。 最有效的方法是在日记或在线食物追踪器中记录他们消费的每件物品。

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weightTrusted Source.研究人员在 2017 年估计，到今年年底，健康应用的下载量将达到 37 亿次。 其中，用于饮食、体育锻炼和减肥的应用程序最受欢迎。 这并非没有道理，因为在旅途中跟踪身体活动和减肥进度可能是管理体重的有效方式可信来源。

One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.一项研究 发现持续跟踪身体活动有助于减肥。 同时，一项审查研究 发现体重减轻与监测食物摄入和运动的频率之间存在正相关。 即使像计步器这样简单的设备也可以成为有用的减肥工具。

3. Eating mindfully注意饮食

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.正念饮食是一种人们关注他们吃食物的方式和地点的做法。 这种做法可以使人们享受他们所吃的食物并保持健康的体重。

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.由于大多数人过着忙碌的生活，他们往往在跑步、在车里、在办公桌前工作和看电视时吃得很快。 结果，许多人几乎不知道他们正在吃的食物。

Techniques for mindful eating include:正念饮食的技巧包括：

• Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.坐下来吃饭，最好是在一张桌子旁：注意食物，享受体验。
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.吃饭时避免分心：不要打开电视、笔记本电脑或手机。

• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.慢慢吃：花时间咀嚼和品尝食物。 这种技术有助于减轻体重，因为它使人的大脑有足够的时间来识别他们已经吃饱的信号，这有助于防止暴饮暴食。
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.做出深思熟虑的食物选择：选择富含营养的食物，以及能满足数小时而不是数分钟的食物。

4. Eating protein for breakfast早餐吃蛋白质

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.高蛋白早餐的不错选择包括鸡蛋、燕麦、坚果和种子黄油、藜麦粥、沙丁鱼和奇亚籽布丁。

5. Cutting back on sugar and refined carbohydrates减少糖和精制碳水化合物的摄入

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:在可能的情况下，人们应该将加工食品和含糖食品换成更健康的选择。 好的食物交换包括：

• whole-grain rice, bread, and pasta instead of the white versions全麦米饭、面包和意大利面，而不是白色版本
• fruit, nuts, and seeds instead of high-sugar snacks水果、坚果和种子，而不是高糖零食
• herb teas and fruit-infused water instead of high-sugar sodas药草茶和水果水代替高糖苏打水
• smoothies with water or milk instead of fruit juice用水或牛奶代替果汁的冰沙

6. Eating plenty of fiber吃大量的纤维

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.膳食纤维是指植物性碳水化合物，与糖和淀粉不同，它们无法在小肠中消化。 在饮食中加入大量纤维可以增加饱腹感，从而可能导致体重减轻。

Fiber-rich foods include:富含纤维的食物包括：

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye全麦早餐麦片、全麦面食、全麦面包、燕麦、大麦和黑麦
• fruit and vegetables水果和蔬菜
• peas, beans, and pulses豌豆和豆类
• nuts and seeds坚果和瓜子

7. Balancing gut bacteria平衡肠道细菌

Some foods can increase the number of good bacteria in the gut, including:一些食物可以增加肠道中有益细菌的数量，包括：

• A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more perse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.种类繁多的植物：增加饮食中水果、蔬菜和谷物的数量将导致纤维吸收增加和肠道细菌的多样性。 人们应该尽量确保蔬菜和其他植物性食物占他们膳食的 75%。
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.发酵食品：这些可以增强有益细菌的功能，同时抑制有害细菌的生长。 酸菜、泡菜、开菲尔、酸奶、豆豉和味噌都含有大量益生菌，有助于增加有益细菌。 研究人员对泡菜进行了广泛的研究，研究结果表明它具有抗肥胖作用。 同样，研究表明，开菲尔可能有助于促进超重女性减肥。
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.益生元食品：这些可以刺激一些有助于控制体重的有益细菌的生长和活性。 益生元纤维存在于许多水果和蔬菜中，尤其是菊苣根、朝鲜蓟、洋葱、大蒜、芦笋、韭菜、香蕉和鳄梨。 它也存在于谷物中，例如燕麦和大麦。

8. Getting a good night’s sleep睡个好觉

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity大量研究表明，每晚睡眠少于 5-6 小时与肥胖发生率增加有关。

9. Managing your stress levels管理你的压力水平

Some methods of managing stress include:一些管理压力的方法包括：

• yoga, meditation, or tai chi瑜伽、冥想或太极拳
• breathing and relaxation techniques呼吸和放松技巧
• spending some time outdoors, for example walking or gardening花一些时间在户外，例如散步或园艺