您可以通过健康的饮食减肥公正？

One of the questions people wanting to lose weight, but who either do not enjoy or are incapable of exercise ask is, "If I eat healthy and exercise, will I lose weight?" It is a fair question, though it does not have a simple answer.

切割脂肪，咸，挤满了反式脂肪，防腐剂和人工色素和香精出你的饮食中含糖食品肯定能提高你的整体健康，并可能会导致您在最初几周下降几磅。这是一个好消息。

坏消息是，仅仅改变你的饮食可能不会造成任何显著减肥。为了达到并保持你的减肥目标，这也是很重要锻炼，保持水分和足够的睡眠。

If losing weight were easy it would not be big business. There re almost as many different ways to lose weight as there are people trying to do so, but no matter what celebrities, celebrity doctors and manufacturers of miracle solutions claim, weight loss boils down tofour simple things:

• Taking in fewer nutrition-dense calories than you burn
• 一致的心血管锻炼加重量训练
• Staying fully hydrated
• Getting enough sleep

TheUniversity of Kansas Medical Center建议每天吃至少三次，加点心。这有助于保持你的新陈代谢功能，这意味着你不仅服用营养源源不断，你不断地燃烧卡路里。保持你的血糖水平平衡也可以有助于防止突发性的渴望和午后疲劳。

The types of calories you burn are more important than the number you take in because empty, sugary calories are stored quickly as fat. The experts at the theUniversity of Kentucky Healthcarecenter recommend that you concentrate on fruits, vegetables, lean proteins, whole grains and healthy fats.

Whole fruitis better than juices because the fiber in fruit that helps you lose weight slows down the metabolism of the sugar and can help you feel full. Vegetables are best when eaten raw, grilled, roasted or steamed with little to no added fat. Lean on citrus juices, herbs, spices and aromatics such as garlic to flavor vegetables and use a very light hand with the salt shaker.

Lean proteins包括鸡，火鸡和现烤，烤鱼，在一个位心脏健康的橄榄油烤或泛烤。全谷类include brown rice, faro, quinoa, rolled oats, popcorn and whole wheat. Healthy fats are found in avocados, fatty fish such as salmon and mackerel, nuts, seeds and olive oil. These fats raise your levels of good cholesterol and lower the bad.

Read more:18 Fat-Rich Foods That Are Good for You

There aretwo basic types of exercise。The first is cardiovascular exercise. This raises your heart rate, which helps you burn calories, increases blood flow throughout your body and strengthens your heart and lungs. Cardio includes walking, running, swimming, bicycling and fun stuff such as dancing or taking an aerobics class. Basically, anything that提高你的心脏率和keeps it there for a period of time qualifies as cardio.

重量训练只是它听起来像什么,和我t can involve free weights, weight and resistance machines at a gym or even your own body weight. Weight training generally involves short bursts of effort and does not raise your heart rate the same way or for the same amount of time as cardio does. What it does do is build lean muscle mass, which makes your body burn more calories even when you are at rest.

The fitness experts atConcordia University - Saint Paulrecommend that you do a minimum of150 minutesof moderate cardio every week to maintain your weight and more than that if you are trying to lose weight. The university also recommends that you do at least two days per week of weight training.

Adults should aim for at least seven to nine hours of sleep per night, advisesPennsylvania State University, because getting enough sleep allows your body torepair muscle tissue, especially if you have done a weight training workout that day.

充足的睡眠也支持你的免疫系统，打架感染，宾夕法尼亚州立大学的解释。这就是为什么越来越超负荷运转和“往下跑”可能会导致你生病。睡不好有助于你的身体代谢糖得当，有助于降低你的2型糖尿病的风险，并刷新你的大脑，让您可以在工作中或在学校更有效地执行。

以保证良好的夜间睡眠，最好的办法，宾夕法尼亚州立大学的建议，是为了避免stimulantssuch as caffeine and nicotine. Alsoavoid alcohol因为它会影响你的睡眠有多好。就寝时间，并坚持建立它，确保你在同一时间每天早上起床。把你的电子产品，包括手机离开或就寝前将其关闭，至少一小时，并保持你的卧室凉爽，黑暗的。

Read more:The Winning Sleep Habits of 7 Pro Athletes

You do not have to restrict yourself to rice cakes, kale and water, remind the nutrition experts atTufts University。享受着握着你的兴趣多样化的饮食计划是更有可能成功比是无聊和使它看起来好像你正受到惩罚限制性饮食配方。虽然没有特别的食物吃减肥在这个意义上，他们会奇迹般地融化脂肪，有些食物是充满希望的节食者比其他人更有帮助。

KMC建议您在大量拿fruits and vegetables因为它们是低热量和灌装。他们还可以帮助满足您的糖和很多，如西瓜的渴求，是水密集，帮助你保持水分。

Instead of cheese and crackers, have cheese on slices of apple or pear. All forms of cheddar are a classic pairing with apples, and Havarti goes especially well with pears. You can also smear peanut butter on celery or dip celery, carrot sticks or jicama slices in hummus for a creamy, crunchy treat.

One of the problems with the terabytes of information available online is that most of it is outdated or simply wrong. This is true of the idea that there are "good" and "bad" foods. The food experts at theUniversity of Washingtonremind you that salty, fatty, sugary, artificially and colored foods and those that contain trans fats are not your best nutritional choices, butfeeling guiltyover having them can sabotage your diet faster than a taco truck on black ice.

One thing that can help is truly understanding why you should avoid these foods. Salty foods can make you retain water as well as raising your blood pressure. Fatty foods are generally high in calories. Sugary foods wreak havoc on your blood sugar levels. Artificial colors and flavors may not actually pose a threat to your diet, but they certainly do not offer it any benefits.

Trans fats can raise the levels of lower-density lipoproteins, or LDLs in your blood. This bad cholesterol is microscopic fat globules that, when left unchecked, can block your arteries, making your heart work harder. This can raise your risk of heart attack, stroke and some cancers. Trans fats also lower the levels of high-density lipoproteins that clean out the LDLs in your blood.

Staying hydrated offers many benefits, explains dietitian Jill Irvine at theUniversity of Washington.In addition to helping your blood flow more smoothly, being well hydrated also lubricates your joints, cushions your spine, helps your skin stay supple and supports both消化和排泄。

Signs of dehydration include irritability, fatigue, headache, dizziness, dark-colored urine, fuzzy thinking and dry mouth, explains Irvine. Feeling thirsty is actually a sign that you are already mildly dehydrated, so take it seriously and grab a glass of water or a water-high fruit such as watermelon or grapefruit or vegetables such as cucumbers, celery, lettuce or zucchini.

Irvine recommends water for effective hydration, butall beverages计数。男人应该喝液体每天13杯，女性应该瞄准9杯。如果你在一个非常炎热，干燥的气候工作出了不少或活喝不止于此。良好的饮料选择，包括热或冰咖啡或茶，草药tisanes, fruit juices, sparkling water and broth. It is best to avoid各种汽水因为它们的含糖量高的。

Choosing a healthy diet is an effective first step to losing weight and keeping it off, and timing your meals can take it to the next level. According to theUniversity of Utah，一个有用的工具是时间限饲或TRF。在TRF，你只吃一个预选的8到12小时内每一天中。例如，你可能会在上午8点早餐和晚餐下午6时，要么早餐前或晚餐后全部吃掉什么。

The general idea is that you will still count calories and plan healthy meals so that you are getting all the nutrition you require to function at your peak efficiency. Fasting for the rest of each 24-hour period forces your body to燃烧储存的脂肪, explains the University of Utah.

加方对TRF是，你仍然可以吃水果和蔬菜，瘦肉蛋白，健康的脂肪和全谷物，这是减肥最好的选择。如果你有糖尿病或其他血糖问题，请确保您尝试TRF前咨询你的医生。

While eating a healthy, plant-centric diet is an excellent way to maintain your weight and fuel your body, it is possible to go too far in your quest for a clean diet, caution the experts atHarvard Health Publishing。While not currently recognized as a disease, the condition oforthorexiais one that health care professionals are keeping an eye on.

这种情况，说明了哈佛的马塞洛·坎波斯，医学博士，有点类似于厌食的不良情绪反应的食物和周围的食物选择焦虑的强迫症。一些orthorexia的标志都需要确切地知道食物从哪里来，什么是他们，他们是如何准备。

If your relationship to food, especially in the form of a rigid refusal to eat a large variety of foods, is having an impact on your social and familial interactions, you should consult your physician.