Does not require effort to change the current diet, do not need to deliberately increase the exercise time, as long as the guarantee to improve sleep habits get enough sleep 7.5 hours a day, will be able to weight-loss success!
1, why lack of sleep will become fat?
Between sleep and body contact is what really? University of Chicago sleep researcher Dr. Ivica who Keao Te, the body weight of women's hormonal balance, increased appetite, fat storage increases, then that is fat. "
2, lack of sleep, you eat to increase
Maybe you do not pay attention to before, when you feel tired, you will eat more. University of Chicago, made an interesting experiment, so a group of people who slept for five half-hour, another group of people sleep 8 and a half hours a day, recording the status of two groups of people eating. Result, little sleep that group of people more than the average daily intake of 221 calories. What is this concept? Two weeks later, the heat will be converted into about 1 kg of fat! Experts say that when women lack of sleep, the body will be a surge in growth hormone called ghrelin, the hormone can lead people to increased appetite; while the body called leptin's "leptin" level will drop, this "thin elements "responsible people to send" fullness "signal, it means that you reduce the perception of whether the degree will be reduced to eat, easy to eat too much. In addition, when you lack sleep, you just want to eat something, but also want to eat less healthy food, do not want a simple carbohydrate foods such as chocolate, pasta and candy, because they speed more energy into fast.
3, lack of sleep will increase your fat storage
When you enter deep sleep, your brain will release a lot of growth hormone, this hormone will instruct your body break down fat to release energy. But if you absorb the extra calories, while a lack of deep sleep, then you lack sufficient growth hormone to break down the fat. So, your body will take such a shortcut - the excess fat sand in your hips, thighs and abdomen.
4, lack of sleep, you will reduce the physical
Lack of sleep can cause your lack of energy, so you do not want to move.
5, get enough sleep 7.5 hours a day
The average 25-30 year-old woman sleeping only 6 hours and 40 minutes, of which about 30% more women sleep less than 6 hours long, their degree of obesity was 30% higher than others. Expert advice is, to thin, get enough sleep every day we must ensure that at least 7.5 hours. If the weekend had a couple of hours sleep at night than usual the next day to get up an hour or two later. However, some women may need a day 9 hours of sleep. If you have enough for 7.5 hours of sleep the next day, still can not put the alarm clock wake you up, I think you need more sleep. In fact, everyone has their own normal sleep required length, if the sleep time is less than the length, even if just 1 hour less, can lead to hormone imbalance. However, there is not slept more weight the better, you need to sleep is the most suited to their length. To find the length, you can try to go to bed 15 minutes earlier than usual, until you find your ideal amount of sleep so far, of course, you might spend a week testing time, but it is worth a try.
6, to create a good sleep environment
Establish a bedtime activity patterns, which can be cuddle, it can be read, also can be a hot bath, and 10 minutes of yoga and so on. Activities can before going to bed before going to bed 45 minutes to 1 hour of time to start. Over time, your body will on the response to these particular activities, and gradually relax into sleep state to be. Finally, before going to bed turn off the TV, computer and your cell phone. If a light is blinking, your brain will make arousal, decreased melatonin levels, affecting the quality of deep sleep.
7, adjusting the habit of drinking coffee and alcohol
If you do not drink coffee, you thought, the whole afternoon could not before? If you're really a diehard coffee family, then "do not drink coffee after 2:30 pm" This principle seems very cruel. But trust the advice of experts - caffeine does affect you in subtle ways to sleep. If at first you stick to very hard, try step by step, such as the amount of your coffee first half. In addition, within 3 hours before bed should definitely avoid alcohol! Alcohol may initially make you drowsy, but it will affect your depth of sleep, hypnosis alcohol functioning once completed, you may even wake up at night, seriously hampering the body to rest.
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