The 2017 Nobel Prize announces that the Nobel Prize in Physiology or Medicine has drawn my attention. The results of their research are: to isolate the genes that control circadian rhythms in Drosophila and to reveal at the molecular level the related proteins The working mechanism.
A little 懵? Remember this sentence is enough: do not wake up with the clock to wake up on time, it is very easy to have problems dripping!
Er for us to lose weight, this sentence is the most practical: Stay up all night long fat!
Why stay up late for people to gain weight?
1. stay up late may cause changes in intestinal flora - become fat
In Science, a U.S. study shows that:
Breaking the circadian rhythm can cause one of the bacteria in the gut flora to become powerful and, through a series of signaling, promote mice to ingest more dietary fatty acids (the sum of the fats that we eat on a daily basis) And store fat.
Although the experimental subject is a mouse, a large number of previous studies have also found that often staying up late also causes significant changes in the composition of human intestinal micro-organisms, causing various metabolic-related diseases such as obesity.
Sleep well eat more - fat
Every time you stay up all night cultivating immortal always wanted to supper .In supper, instant noodles is low, high with the thought of barbecue, fried chicken, desserts ... ... like the hidden appetite during the day, all broke out at night same.
This condition is very dangerous for weight loss, especially for some people with weak will, could not help but eat.
3. Body leptin affected - fat
If you stay up late, then there may affect the body's leptin.
In 2004, a study published in the Annals of Internal Medicine showed that:
Only 4 hours of sleeping for two consecutive nights in a row can reduce the body's leptin concentration by 18%, which is enough to make the body think famine is coming and make the body eat a lot in order to store fat as soon as possible.
Stay up all night more than fat
In addition to gaining weight, stay up all night on the body damage is not small:
Skin: The skin is usually in the evening 10 to 11 into the state of maintenance. If stay up late for a long time, human endocrine and nervous system disorders, the skin dry, poor elasticity, dull, acne, acne, dark spots and other issues.
Gastrointestinal: human gastric mucosa epithelial cells are updated on average 2 to 3 days, and is usually carried out at night.If the night meal, the gastrointestinal tract can not rest, will affect the repair process.
The brain: people stay up all night sympathetic to maintain excitement at night, to appear during the day without spirit, dizzy, memory loss, inattention, unresponsive and so on.
Heart: Long-term 'black and white' people, not only temper will deteriorate, visceral nor timely adjustment, so that the risk of heart disease increased.
How to sleep during weight loss?
1. Do not exercise strenuously before going to bed
If you want to maintain a good sleep, an hour before going to bed is not suitable for exercise.
Because just after exercise, often in excitement, when your heart rate fast, shortness of breath. Very ill-suited to sleep.
So for some poor sleep ability, or long-term lack of adequate deep sleep, exercise at bedtime is equivalent to drink a cup of pure black coffee, comes with insomnia effect ...
2. To sleep enough time
Healthy rest is this:
Children (5-10 years old): Guaranteed 10-11 hours per day
Juvenile (10-17 years old): 8.5-9.25 hours a day guaranteed
Adults (> 18 years): 7-9 hours per day guaranteed
If it is to lose weight, it is best to ensure that sleep 8 hours a day oh ~
3. Have a good sleep and have a good environment
Environment: A neat sleeping environment is more conducive to our sleep, regularly clean up the next bedroom bar ~
Temperature: Most sleep experts believe that the best room for sleep at room temperature 15.6 ℃ ~ 22.2 ℃. Can be installed in the bedroom fan, or window ventilation cooling.
Light: Keep your bedroom dark and dull, allowing us to relax more quickly and into deep sleep.
4. Get up to the bed does not matter
When the cold is always inseparable from the bed ......
But whether it is to be healthy or to lose weight, to get up is not bad to bed is very important.If the 11 o'clock sleep, according to 8 hours of sleep count, it is best to get up at 7 o'clock in the morning.
