進食時間會影響減肥的效果大綱

When trying to slim down, we're bombarded with what foods to eat and how much, but it's not the only thing you need to think about. Timing is important, too.

當我們試圖減肥的時候，我們總是額外注意所吃的食物和食量的多少，但這並不是唯一一件你需要考慮的事情。進食的時間也很重要。

If you've had issues slimming down, check out the info below to see when to eat each meal and snack to optimize your weight-loss results.

如果你有減肥方面的疑惑，不妨看看以下對於每餐和點心進食時間的建議，能助你達到減肥的最佳效果。

Breakfast: Don't skip breakfast, and be sure to eat your morning meal within an hour of waking to jump-start your metabolism, consuming 25 percent of your daily calories. Example: 7 a.m.

早餐：絕對不要忽略早餐，確保在醒後的一個小時內吃早餐。這段時間身體會開始新陳代謝，能夠消耗你一天25%的卡路里。建議時間：上午7點。

Morning snack: Eat two to three hours after breakfast. This will keep blood sugar levels stable to avoid the low-energy sluggishness that makes you reach for high-calorie treats.

早餐後的點心：最好在吃完早餐兩三個小時後吃。這樣可以保持血糖平穩，防止你因爲能量不足，反應遲鈍，食用高熱量的食物。

Snacking also prevents the famished feeling that makes you inhale way more calories at your next meal than you would if you weren't plagued by hunger pains.

吃零食可以預防餐前的飢餓感，不至於因爲太餓攝入過多熱量。

Stick to 150 calories or less, about five percent of your daily calories. Example: 9:30 a.m.

攝入150卡甚至更少的卡路里，佔每日熱量的5%。建議時間：上午9點半。

Lunch: Your midday meal should be eaten two to three hours after your morning snack. Try to make lunch your largest meal of the day.

午餐：應該在早餐點心之後的兩三個小時吃。試着把午餐做成一天裏最豐盛的一餐。

Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories, about 40 percent of your total daily calories. Example: 12:30 p.m.

午餐攝入的熱量比早餐和晚餐都多，佔每日熱量的40%，確保你有足夠的時間燃燒這些熱量。建議時間：中午12點半。

Afternoon snack: Enjoy your snack two to three hours after lunch. Stick to 150 calories or less, about five percent of your daily calories. Example: 3:30 p.m.

午餐後的點心：吃完午餐兩三個小時後纔可以享受你的下午茶。攝入150卡甚至更少的卡路里，佔每日熱量的5%。建議時間：下午3點半。

Dinner: Eat the last 25 percent of your daily calories at dinner, about two to three hours after your afternoon snack. Finish your evening meal two to three hours before going to bed.

晚餐：可以在食用完下午茶後的兩三個小時開吃，並且要在睡前兩三個小時吃完，晚餐需攝入每日熱量中剩下25%的熱量。

Eating too close to bedtime can raise your body temperature and your insulin and blood sugar levels, cause heartburn or digestive issues, and prevent the release of melatonin — all of which can interfere with the fat-burning benefits associated with getting a restful night's sleep. Example: 6:30 p.m.

如果晚餐進食的時間跟睡覺時間捱得太近的話，不僅會導致身體升溫，胰島素分泌增加和血糖水平提高，而且會引發胃灼燒等消化問題，甚至阻止褪黑激素的分泌。以上的種種都會影響到你能否擁有一個寧靜的晚間睡眠——在睡夢裏燃燒你的脂肪。建議時間：晚上6點半。