边睡觉边减肥的新招

Getting enough shut-eye is your best bet for slimming down and staying healthy. What’s the connection between a lack of shut-eye and a higher number on the scale? Sleep deprivation spikes the hormone ghrelin, which stimulates your appetite. This can cause you to eat up to 300 more calories a day than you would if you got a good night’s sleep. That adds up to a whopping 30 pounds a year.
充足的睡眠既是减肥的又一良药，还可以保证身体健康。那缺乏睡眠与肥胖有什么联系呢？睡眠不足会抑制生长激素，这样则会刺激食欲。在睡眠不足的时候，你一天会多摄取300多卡路里，比平常睡眠充足时吃得多。一年下来，你就会有可能增加30磅。

Case in point: Research published in the American Journal of Clinical Nutrition shows that people who are sleep deprived (sleeping about 5.5 hours per night) take in significantly more calories from snacking throughout the day than those who are well-rested (8.5 hours per night). And they aren’t jonesing for veggies: The sleepy snackers craved carbs and ate fewer proteins and fats, which help you feel full.
美国临床营养学杂志的一份研究显示，与睡眠充足的人（每晚睡约8.5小时）相比，睡眠不足的人（每晚睡约5.5小时）每天会在零食里大量摄入卡路里。另外，睡眠不足的人不喜欢吃蔬菜，他们爱吃零食和膨化食品，不常吃那些容易饱肚的蛋白质和脂肪。

Try these tips for making sleep a priority and getting your beauty rest:
下列5个小贴士能让你优先考虑睡眠，让你睡上一个减肥美容觉：

Aim to up your snooze time
努力增加睡眠时间

Try wrapping up nighttime tasks, such as emailing friends or straightening up the living room, earlier to give yourself more time to sleep. Need an incentive? If you increase the amount you sleep by one hour a night—say, from 6 to 7 hours a night—you could lose about 14 pounds a year on average.
尝试早点结束晚上的工作，例如给朋友发邮件或打扫客厅的卫生，这样能让你获得较多的睡眠时间。需要鼓励鼓励？如果你每天增加一小时的睡眠时间（例如说，一晚睡6-7个小时），你每年就能减去14磅的肥肉。

Remind yourself it’s bedtime
提醒自己是时候睡觉了

You can’t always control when you wake up (darn that 7:30am alarm!), but you can ensure that you go to a bed at a decent hour and get the good night’s sleep your mind and body need by setting your alarm clock to remind you to go to bed—not just to wake up in the a.m.
你不能控制自己什么时候睡醒 （早上该死的7：30闹钟！），但你可以用设置好闹钟的方式，提醒自己是时候睡觉了，要让大脑和身体得到充分的休息。闹钟也可以叫你睡觉。

Depending on what time you have to get up, subtract 7.5 hours from that time and set your alarm accordingly. So if you have to be up by 7:30am, set your alarm for midnight (or better yet, an hour earlier than that so you have time to get ready for bed and wind down) to signal it’s time to hit the sack.
根据你要起床的时间，减去7.5小时，就能设定你的闹钟了。因此，如果你要在早上7点30分起床，那你就要在晚上12点设好闹钟（或是设置早一个小时，那你就可以早早做好准备，好好放松放松），提醒自己是时候上床睡觉了。