以下文章来源于肥胖世界ObesityWorld ，作者欢迎订阅 肥胖世界ObesityWorld . 《肥胖世界》Obesity World - 同步传真肥胖及代谢国际新学术进展，为医学减重临床、教研人员搭建一座与国际接轨的桥梁，「每医健」旗下内容平台。 越来越多的研究都在揭示，缺觉简直是健康和身材的"头号敌人"。 别说白天精神萎靡，最可怕的是，体重直线上升的风险也随之大增。 流行病学数据显示，每晚睡眠少于6小时的人，比那些保证7到9小时睡眠的人，变胖的概率高出近50%！可以说，别人搭电梯慢悠悠地往上， 你却按下了火箭加速键。 如果能够多睡一会儿，是不是就能把超重的风险拉下来，轻松瘦几斤呢？事实证明，还真是这样！ 最新登上权威医学期刊《JAMA Internal Medicine》的研究，首次直接证实：多睡觉，真的能辅助减肥。 这项研究专门招募了80位超重成年人，年龄介于21到40岁，BMI在25.0到29.9之间，而且平时睡眠时间都不足6.5小时。 研究团队将他们随机分为两组：一组维持原有作息不变，另一组则接受个性化睡眠延长建议，目标是每天多睡1小时。 首先，所有参与者先经历两周的原始睡眠阶段，随后进入两周 ...

Core Insights - The article emphasizes that weight loss requires persistence but can be enhanced with specific strategies, including the consumption of protein-rich foods and healthy snacks, while avoiding strict carbohydrate restrictions. Group 1: Protein Consumption - Incorporating meat, particularly lean options like chicken and fish, is beneficial as it provides high-quality protein, iron, and vitamin B12, which are less available in plant-based foods [1] - Protein digestion consumes more energy compared to carbohydrates and fats, leading to a higher caloric burn [1] - Maintaining a high-protein diet during weight loss helps prevent muscle loss and supports metabolic rate [1] Group 2: Healthy Snacking - Healthy snacks, such as fresh fruits, vegetables, and low-sugar dairy products, can help regulate blood sugar and lipid levels without contributing to weight gain [3][4] - Planning snacks around meals can help control overall caloric intake, allowing for reduced portions during main meals [6] - Recommended snack portions include one apple, a small cup of yogurt, or a handful of nuts [6] Group 3: Carbohydrate Management - Avoiding strict carbohydrate elimination is advised, as moderate intake of whole grains can stabilize appetite and prevent binge eating [7] - Choosing minimally processed carbohydrates retains essential nutrients and fiber, which are beneficial for health [8] Group 4: Beverage Choices - Drinking tea or low-calorie coffee can enhance weight loss effects and provide additional health benefits [9][10] - It is recommended to consume these beverages before meals and avoid them close to bedtime to prevent sleep disturbances [11] Group 5: Sleep Importance - Adequate sleep is crucial for weight management, as it regulates appetite hormones and supports muscle growth [12][13] - Establishing a consistent sleep schedule and avoiding excessive sleep can help maintain metabolic health [14] Group 6: Post-Exercise Nutrition - Consuming carbohydrates and quality protein shortly after exercise is essential to prevent muscle loss and stabilize blood sugar levels [15] - Post-workout meals should be planned to avoid excessive caloric intake, ensuring overall energy balance [16][17]