The original quality of sleep is deeply affecting the weight loss effect. The following Xiao Bian will explain to you the relationship between sleep and weight loss, analyze the causes of obesity caused by lack of sleep, and how long to sleep every day to lose weight.
'Sleep less fat'
A recent scientific study found that the less sleep, the more likely it is to become obese. For people who sleep for less than 80 minutes at night, the body's calories increase by 549 calories, which is equivalent to eating more burgers and a bag of fries. It will add up to 20 pounds.
'Causes of lack of sleep will increase fat' - increase the appetite of hormones!
When there is not enough sleep, the hormone ghrelin, which stimulates appetite, increases, and the loss of appetite, leptin decreases. It is also more desirable to eat sweets or potato chips, bread or pasta and other carbohydrates than usual.
What is ghrelin?
One of the hormones secreted from the stomach can promote appetite and stimulate the secretion of growth hormone. Compared with those who sleep for 9 hours only for 4 hours, people with short sleep time, the concentration of ghrelin increases, and the appetite of carbohydrates increases. Increase 33 to 45% or so.
Poor blood circulation and poor metabolism
During sleep, the muscles relax and the blood can be transported to the whole body. When the sleep is insufficient, the blood circulation time becomes shorter. Oxygen cannot be sent to every part, indirectly causing cold hands and feet or poor metabolism. The body's function can't be completely answered, motor function It will also decline.
'Relationship between sleep and weight loss'
How long does it take to get an ideal sleep?
Sleepless non-rapid eye movements, about 90 minutes with a Rapid Eye Movement (REM) cycle. This alternating cycle is ideal for 4 to 5 cycles. So as far as possible At least 6 to 7 hours to sleep.
Night owl's calorie consumption is reduced
People who wake up early with the night owl type, eat the same thing after 6 hours of getting up, night owl type people will consume 16 cards less. People of the night owl type will have parasympathetic preference, and the physique will become a cumulative calorie pattern, and calories will not be easily consumed.
Irregular sleep can increase BMI by more than 5 times
People with irregular sleep time, more than the law of life, BMI more than 26 times the accuracy of more than 5 times. According to research, BMI value of 22 is the least likely to get sick, the greater the number, the chance of suffering from chronic diseases will inevitably be higher.
Sleep too long will not work!
A survey of obesity rates in the United States found that obese people sleep less than 6 hours for 33%, 7-8 hours for 22%, and more than 9 hours for 26%. Sleep too much is also responsible for obesity ('Д`;)
Also, according to the survey, people with a short sleep time compared with those who slept for 8 hours had 14.9% more brain-gut peptides in the blood and 15.5% less appetite suppressing leptin.
'Sleeping 7.7 hours a day, 99% of people must be thin!'
There is a clear connection between sleep well and obesity: Both lack of sleep and sleep can make your body want to store fat, not burn fat! The best way to lose weight is to increase high quality sleep. With a balanced diet, even if you do not change your diet, do not have a lot of exercise, just to improve sleep, can help you reduce or maintain normal weight.
By improving the quality of sleep, multiple goals such as promoting metabolism, reducing appetite, and weight loss can be achieved. The principle of sleep weight loss is that when people enter deep sleep, the brain secretes a large amount of growth hormone, which tells the body To break down fat as fuel.
If you can't get your body to get enough deep sleep, the brain cannot secrete sufficient amounts of growth hormone to break down fat when you ingest too much calories. Worse still, your body will make shortcuts and store excess fat in your body. Thighs, abdomen or buttocks, but no matter where they are placed, will make you gain weight. And sleeping well can also increase your appetite, especially want to eat sweets, and high-fat or high carbohydrate foods.
So no matter how much weight loss you try, unless you can learn how to sleep well, you can never lose extra weight.
'Less sleep, more busy, must be fat'
Ask everyone a simple question: Do you sleep for an average of several hours each night? Do you sleep for more than 8 hours, or do you barely sleep for 6 to 7 hours?
The problem of long-term lack of sleep is actually very common. In fact, even if a sleep specialist advises you to sleep 7 to 9 hours per night, adults in the United States can only sleep up to 6.85 hours per night on average. And 30% of adults sleep less than 6 hours per night.
In the past 30 years, many people have been getting busier and fatter. Scientists now believe that the general lack of sleep is not related to the "enlarged epidemic" of obesity. An interesting trend is that the increase in obesity is parallel to the decrease in the number of sleep hours. the trend of.
In other words, the decrease in the average number of sleep hours and the increase in the number of people suffering from obesity, metabolic syndrome, and type 2 diabetes all occur at the same time. Although the latest sleep studies are not yet able to provide definite evidence, the two conditions are absolute. It has its relevance.
Maybe many people still think that they sleep less than six per night, and that seven hours is normal. Everyone sleeps so little. What a big surprise? But until the 19th century, regardless of gender, 10 hours of sleep per day. It was normal. Until gas light was invented in 1790, and Edison invented the light bulb in 1880. From that time on, the time we slept at night began to dwindle.
Another serious problem affecting sleep is "overtime." When we find that we can increase our income by doing more hours of work, we begin to reduce our sleep time and spend more time working. However, we work more than 40 hours a week. It will only make our body and mind unable to bear, causing fatigue, stress, high blood pressure, heart disease and obesity and other diseases to become more and more common.
'Sleep 7.7 hours a day, healthy and slim'
Of course, factors that contribute to obesity include sedentary, genetic and long-term overdose, but the medical community continues to provide groundbreaking research reports on lack of sleep and overweight. In fact, epidemiology in Spain, Japan, and the United States Studies have shown that there is a very interesting relationship between women's BMI index and sleep: BMI index is among the healthiest 20 to 25 women, with an average of 7.7 hours of sleep per night. In addition, several studies have shown that Too much sleep is related to being overweight or obese.
'If you exercise for four hours before bedtime, you will sleep well'
No one in the world will advocate that exercise is not good. Exercise can help strengthen muscles and bones and maintain cardiovascular health. It can also promote metabolism and help reduce weight. Most importantly, exercise helps improve sleep quality.
Studies have shown that physical activity is most effective in the early morning sun. It can help us adjust the biological clock. When we go to bed at night, we naturally want to go to bed, help us to go to sleep faster, and we can sleep deeper and longer, and we can also promote growth. Hormones secrete, help to restore the body and rejuvenate. Many of my patients have said that after regular exercise not only let them sleep better, but also get up and feel full the next morning, the head is more clear.
However, do not exercise before going to bed, especially to avoid physical activity that raises body temperature, such as 30 minutes of aerobic exercise. Our core body temperature is a rhythm of a cycle of 24 hours, it will go to the inside of the body When sleep occurs and when you are awake, sleep usually occurs when body temperature drops, and stays awake as body temperature rises.
If you exercise before going to bed, the core body temperature will increase with the intensity of the exercise. It normally takes 4 hours to wait for the body temperature to come down. The body will send a message to the brain ready to go to bed and miss the right bedtime. opportunity.
'Food myths and truths that must be known'
Most people have a lot of myths about food, so next we will focus on the ideas that people generally hold and analyze whether these foods can help sleep.
1. A cup of warm milk is the best medicine for sleep aid.
Truth: The warm milk seems to help some people fall asleep better, probably because it evokes their sweet memories of their childhood – mother will give them a glass of warm milk with cookies before going to bed. But in fact there is not much evidence that milk It contains enough sleep aid material. Although milk contains tryptophan, but you have to drink nearly four liters of milk, you will get enough, but you will not sleep because of the bed in the middle of the night. it is good.
3. Saying: If you go to bed hungry you can't sleep well.
Truth: If you are sad to get sleepless in the evening due to hungry, it is best to eat a snack for an hour before going to bed. The calories must not exceed 200 calories, preferably a complex carbohydrate such as a whole grain toast. Apply a thin layer of pure peanut butter, or a low-fat cheese. In addition, bananas are also a good choice. In addition to smooth serotonin and melatonin, it also contains magnesium that can relax muscles.
'Eat food, sleep well and lose weight'
Eating the right food and avoiding the wrong food can make it easier for us to fall asleep and sleep more safely. According to research published in the Annals of Internal Medicine, sleeping more safely not only helps us Lose weight, and when you are awake, you won't feel hungry.
The weight loss people who participated in the study lost more than half of their body weight after 8.5 hours of sleep. But if they only slept for 5.5 hours, only a quarter of the fat was lost. The rest was almost entirely. Muscle tissue.
Second, when weight-reducing people sleep too little, they can hardly lose weight because their dietary levels increase and they feel hungry. No matter what kind of weight loss program you are doing, if you get enough sleep every night, Naturally, you can get more benefits, such as not easy to get hungry, and your body is more svelte. Even if you are not actively dieting, as long as you sleep well at night, you will not always want to eat snacks and you can control Appetite can make you lose weight more effortlessly.
Diet weight loss has three key issues:
1. Before 7pm, eat light protein meals rich in protein and fiber every 3 to 4 hours. The combination of protein and fiber can help stabilize blood sugar in the body. Hungry, but erroneously erroneous behavior.
2. Quit high-calorie soft drinks and fruit juices. These beverages are very unfavorable for weight loss. It is best to drink mineral water or herbal tea. If you are not accustomed to drinking boiled water, add some citrus fruits or a few slices of cucumber to add flavor. Also don't drink sodas that advertise zero calories, because the carbon dioxide gas contained in them can make you unable to fall asleep or hard to enter the deep sleep stage.
3. Replace cream or margarine with spray olive oil so that each dish can reduce hundreds of calories.
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