睡眠不够导致体重增加.

　　It seems too good to be true that sometimes the best thing for your waistline is your bed and not the gym, but it works. Proper sleep is an essential component of any weight-loss program - especially when you need to have enough energy to fit in all those workouts! Stop the self sabotage and set yourself up for weight-loss success tonight by avoiding these mistakes.

　　似乎太好了而不能是真的，有时对你腰围最好的事情是你的床而不是健身房，但是它起作用。对于任何减重的项目来说适当的睡眠是基本的部分。停止自我毁坏，今晚让你自己减肥成功通过避免这些错误。

　　You don't make sleep a priority: Research has shown that those who are sleep-deprived tend to eat hundreds of calories more, not just because they are awake longer, but because sleep affects levels of hunger-regulating hormones. If you're constantly saving sleep for the weekends or always surviving on too little sleep, you could be causing your body to crave more food than it needs.

　　如你无需使睡眠变成一种特权，调查表明那些被剥夺睡眠权利的人倾向于吃更多的几百卡路里的食物，不只是因为他们会更长时间醒来，是因为睡眠影响饥饿调节荷尔蒙的水平。如果你持续不睡觉直到周末或总是生存在缺少睡眠的状况，你会更想吃食物。

　　You never get quality sleep: Even if you hit the hay at a reasonable time, if you're constantly waking up at night, it could cause your body to hold onto more belly fat, since you're more likely to feel stressed and anxious when you don't have quality sleep. Help ensure you fall asleep and stay asleep by creating a comfortable bedroom environment, turning off electronics at least 20 minutes bore you go to sleep, and avoiding alcohol. Get more tips on how to get quality sleep here.

　　你从未获得有质量的睡眠：即使你要在合理的时间内完成任务，如果你在夜间一直醒着，他会使你的身体在肚子上有更多脂肪，当你没有充足睡眠的时候你更有可能会感到紧张和焦虑。创造一个舒适的卧室环境有助于你入睡，在你入睡前至少提前20分钟关灯，尽量不喝酒。这里会获得更多怎样获得有质量睡眠的建议。

　　You can't go to sleep without a snack: An ice cream nightcap may help lull you to bed, but even a little indulgence can add on thousands of calories by week's end. However, remember that it's not the best idea to go to sleep starving - you'll be more apt to give into cravings in the middle of the night or the next day - so be smart about your nighttime snack. These tips for preventing unhealthy late-night snacking will help you get on the right track.

　　没有零食你不能入睡：冰淇淋睡帽有助于引诱你上床，在周末一点点的放松会增加数以千计的卡路里。然而记住饿着上床不是一个好主意-你会更渴望半夜或第二天-因此控制下你的午夜零食。这些建议阻止了不健康的半夜零食有助于你走正确的轨道。

　　Instead of working out, you hit the snooze button: If mornings are the only time you have to fit in your workout, you won't make going to the gym a habit if you constantly choose the snooze instead. If you find yourself swept up in mindless TV and Facebook time bore bed, cut out the distractions so you can be sure you go to bed early enough to feel ready for a 6 a.m. sweat session.

　　不锻炼，你碰了打鼾的按钮：如果早晨是唯一适合你锻炼的时间，取而代之，如果你选择不打鼾，你就把去健身房当做一种习惯。如果你发现你在上床之前看了许多毫无思想的电视和脸谱网，以便你上床足够早，停止这些事情，你会为明早6点后完美的计划做好充足的准备。