Well, the thing I said was: Stay up late, or say more rigorously: Sleep is not enough.
The reason why sleep deficiency is particularly easy to gain is...
research shows:
People who sleep 6 hours a day have more weight gain than those who sleep for 7 hours. Sleeping 5 hours a day and sleeping 6 hours a day will add more weight.
As long as the lack of sleep for 2 consecutive days, the sleep time is usually less than two hours less than usual, you can have an impact on weight.
1: Your appetite is better
Insufficient sleep means more time to wake up than to fall asleep. During this time, you will have more time to eat.
The person who went to bed at 10 o'clock had already stopped eating at 10 o'clock, but the 12 o'clock still had to use 2 hours to hold back and not to eat late night.
This time will test the willpower particularly. If you do not hold back, you will feel bad for you. If you hold back, you will not be too happy because there are studies that have found:
After a person stays up late, appetite-related hormone secretion will be affected and it will become more desirable to eat high-calorie foods.
In other words, you don't really like to eat fried chicken wings, french fries, but after staying up late, how do you see how easy these foods are, and accidentally eat more?
2: Your metabolism is slow, leptin is less
The study found that people who go to bed early and get up early tend to eat breakfast half an hour after getting up; those who stay up all night are more likely to eat in the middle of the night, and this difference will affect the metabolic rate.
In the middle of the night, you are in the process of cultivation. Your stomach will also have to be repaired together with you. You should have slowed down and have a good rest. You will also need to stay awkward. Over time, all sorts of stomach problems will follow.
3. Your stomach is not good, and your metabolism has to follow.
In addition, not only will the metabolism be disrupted, but your leptin will also start doing things.
Professor Rousseau Foster, a sleep specialist at the University of Oxford, England, believes that lack of sleep is likely to cause disorders of leptin secretion, leading to weight gain, and often people who stay up all night sleep more.
3: Your muscles may also be less
You may say that someone is obviously 'thin' after staying up late.
I'm sorry to say that losing weight during the day and night is actually a body's valuable muscles. It does not lose fat, and it will make you harder to lose skin later.
If you are 'stretching your legs' to lose weight, lack of sleep can make your 50% of your efforts in vain.
Because muscle growth takes place outside of exercise, it requires adequate nutrition and sleep to restore normal or excess energy, thus achieving the goal of increasing muscle mass.
If you do not give your muscles a restful time, but stay up late to late, it is equivalent to a second-degree injury to the body. The effect of the exercise will only be counterproductive.
How to sleep is not easy to gain weight?
1: sleep enough
Recommend sleeping time for different age groups:
Elderly people over 60 years old: sleep 5.5 to 7 hours a day;
Adults 30 to 60 years old: sleep about 7 hours a day;
Youth aged 13 to 29: Sleeps about 8 hours a day;
Children between 4 and 12 years old: sleep 10-12 hours a day;
Children between 1 and 3 years old: 12 hours per night, two or three hours during the day;
Babies under 1 year old: 16 hours a day.
Whether you are going to bed early and get up early, or late to late to get up from the party, ensuring adequate sleep time is helpful for losing weight.
2: sleep well
If you want to lose weight better, then you not only have to sleep enough, it is best to sleep well.
A qualified good sleep, to meet 4 conditions:
● can sleep within 30 minutes
● Wake up during sleep (more than 5 minutes) no more than 1 time
● Can sleep again in 20 minutes
● 85% of the time in bed
So, when you go to bed, don’t play mobile phones.
3: What can I do if I can't sleep?
What can I do if I can't sleep after I put down my mobile phone?
If you can't sleep in bed for 20 to 30 minutes, it's best to get up and leave your bed and bedroom. Consider going to the living room to listen to a little soft music (voice is small), read some easy books, and help yourself Cultivate drowsiness.
Reading books, personally feel that 'boring' books will be more effective. Before reading insomnia, I also tried to use dictionaries to help sleep...
If you still can't sleep, repeat the above steps for 20 to 30 minutes.
I hope you all have a good night's sleep
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