虎说百科 | 不吃早饭不会让人变胖，甚至可以减肥？

Will skipping breakfast make me fat?   

The good news for breakfast dodgers is that piling on pounds isn't inevitable – as long as you control those high-calorie cravings and stay active.       

不吃早餐会让我长胖吗？

对于不吃早饭的人来说，一个好消息就是由此可能造成的体重增加并非不可避免——只要你能控制住对高热量食品的饮食欲望，并且保持运动。

Research shows that although avoiding breakfast will make you hungrier and you might make up for that with a bigger lunch, this won't necessarily make you "fatter" – on average, those who skip breakfast don't eat more across the whole day than if they didn't skip it. Some researchers have found that you may even eat fewer calories overall, and end up using your body's fat reserves for energy, which can actually help you lose weight.     

有研究表明，尽管不吃早饭会让你变得更饿，于是为了补偿这顿早饭，午饭就可能吃更多，但这种做法并不一定会让你变得更胖。平均来看，就算早上不吃中午多吃，全天摄入的食物总量并不会比用过早饭的一天吃进去更多。有些研究人员发现，不吃早饭的人可能摄入的卡路里总量更少，到头来反倒需要消耗体内储藏的脂肪来提供能量。这样实际上不但不会长胖，反而能帮助你减肥。

However, weight isn't the only consideration: studies show that breakfast-skippers are likely to exercise less. This may be because they have lower energy levels – after eight hours or so without food, the body will have used up most of its stores of easy-to- access energy during sleep. Morning fasters are also more likely to have unhealthy, but appetite-suppressing habits, such as smoking or drinking a lot of coffee.

然而，体重并非唯一的考量：研究表明，不吃早餐的人通常运动量也更少。这可能是因为他们的能量水平较低——在大约 8 个小时不进食的情况下，身体会在睡眠期间耗尽大部分容易获得的能量储备。不吃早饭的人更可能同时还有一些不健康的并且抑制食欲的习惯，比如吸烟或大量喝咖啡。

If you want to ensure that you eat a regular, nourishing breakfast, try preparing it the night before – don't leave it until the morning, when your brain struggles to make good decisions. 

■ Don't overcompensate with a huge lunch, otherwise you'll suffer a post-lunch slump. 

■ Make sure you eat something before you exercise, or you risk "hitting the wall".

■ Don't make up for lack of energy with coffee – it can suppress your appetite and make you jittery. 

■ 不要用丰盛的午餐过度补偿，否则你会出现午餐后低迷的情况。

■ 运动前肚子里一定要垫点东西，以免虚脱。

■ 不要靠咖啡来补充能量，因为空腹喝咖啡会抑制你的食欲，还会让你心神不宁。