Why do you get fat after staying up late?
In fact, if you want to lose weight, just go to bed early. A study found that people who get up early are slimmer, happier and healthier than those who get up late. Going to bed too late will reduce the quality of sleep. Even if you get up a little late in the morning, the overall quality of sleep will be poor and you will get fat more easily. Why do you get fat after staying up late?
1. People who don't get enough sleep often miss breakfast, and a full meal can lead to overeating.
People who sleep less have irregular eating time, unstable eating, unhealthy eating, more takeout and snacks.
2, lack of sleep affects the hormone secretion of neuroendocrine system, and hunger increases.
People who sleep for a short time every day, the level of appetite suppression in the body decreases, and the level of hunger hormone that promotes appetite increases, leading to hunger and appetite increase.
3, lack of sleep, increased fatigue, reduced activity, reduced exercise.
When you don't get enough sleep, your body is tired, which affects your work efficiency. I don't want to get up if I can let others get on, and I don't want to take the stairs if I can take the elevator. In this way, the energy consumption of the body is greatly reduced, leading to obesity. What are you talking about after-work fitness?
4. Lack of sleep will reduce the basal body temperature and the basal metabolic rate of the body.
Lack of sleep may affect the body's basal metabolic rate by affecting heat production. In people who don't get enough sleep, the basal body temperature drops, which leads to the decrease of basal metabolic rate and energy consumption.
People who stay up late for a long time are most likely to get fat.
Eating more and sleeping more was once considered as the root cause of obesity in China. Many young people try to reduce their sleep time while controlling their diet. They think that with less sleep, the stomach will have less time to absorb food, and the weight will inevitably be reduced. But is this really the case? Recently, an experiment at the University of Chicago in the United States showed that short sleep time can lead to weight gain.
Dozens of women were invited to participate in the experiment, during which they could only sleep for 4 hours a day. Follow-up physical examination found that their blood sugar concentration continued to rise, and the direct consequences of rising blood sugar were diabetes and obesity. In addition, the content of alkaloids in the subjects is also high, which will induce overeating and lead to excessive absorption and obesity.
How to sleep is healthy? Scientists believe that sleeping at least 7 hours every night can not only make you healthy, but also make you slim down. "Adequate sleep can ensure the balanced secretion of leptin and reduce the fat stock of repair cells at night, so rest assured that girls will not gain weight."
More and more people are used to staying up late. Even for some people, staying up late has become a part of their lifestyle. But from a health point of view, staying up late is still harmful.
Staying up late can cause many kinds of harm to the body: frequent fatigue and decreased immunity. If people often stay up late, the most serious sequelae are fatigue and listlessness; The body's immunity will also decline.
Naturally, cold, gastrointestinal infection, allergens and other symptoms of autonomic nervous disorder will come to you.
The time from 1 1 to 3 am is beauty time, that is, the time when the human body's meridians run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to rough, yellow, black spots, acne and other problems. For those who are not used to going to bed early, they should sleep at 1 am at the latest.
And to make matters worse, staying up late for a long time will gradually lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms.
When you have to stay up late, it is very necessary to prepare and protect before and after, at least to minimize the harm to your body caused by staying up late.
For example, although you go to bed late, you should eat on time, and you should ensure that the dinner is nutritious. Fish and bean products have the function of nourishing the brain and should also be included in the dinner menu. Pay attention to hydrating in the process of staying up late, and you can drink medlar jujube tea or chrysanthemum tea, which not only supplements but also has the effect of removing fire. In addition, taking some nourishing drugs, such as Liuwei Dihuang Pill, has a good effect of recuperation. It is found that Liuwei Dihuang Pill can improve the activity of IL-Ⅱ in spleen and has certain anticancer effect. At the same time, it has obvious two-way regulation effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health state.
After staying up late, the best protection measure is naturally to "make up for lost sleep." If not, taking a nap at noon 10 minutes is also very useful. In addition, playing badminton more and going outdoors more will help you to be healthy and happy, and it is also a good way to get rid of listlessness after staying up late.
Staying up late principle
1, eat hot things (such as hot instant noodles) when staying up late.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8. Be sure to bite the bullet and study hard.
9, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
10, be sure to have a full breakfast and don't eat cold food.
1 1, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.
How to catch up on sleep after staying up late
0 1 5 minutes in a daze
Clearing the brain for 5 minutes is beneficial to the normal operation of the body mechanism. Being in a daze is actually an instinctive self-protection and adjustment. According to the research of Tohoku University in Japan, being in a daze can increase the composition of white matter. The more white matter you have, the more you can tell the connection between things, which can help you think differently from others.
Stretch to drive away sleepiness.
When the human body is sleepy, the blood circulation is slow. At this time, if you stretch your limbs, stretch your waist and expand your abdomen, all your muscles will be exerted, and with deep breathing, you will have the effect of promoting qi and blood circulation and invigorating your spirit. Stretching has a certain technical content: when stretching, try to stretch your body, straighten your limbs and exert all your muscles. When stretching, try to inhale; When you relax, you should relax all your muscles and exhale as much as possible, so that the effect of exercise will be better.
Eat healthy snacks.
Due to the accelerated pace of work and life, the meal time is getting shorter and shorter, and the nutritional intake is inevitably incomplete. Supplementing some leisure snacks in time can supplement the deficiency of nutrient intake in dinner, and at the same time can resist fatigue and relieve stress. Give yourself a short "tea break" at 10 in the morning or around 3 pm. Yogurt, fruit and nuts are all healthy snacks.
Go out to bask in the sun
Sunshine also has a certain mediating effect on people's life rhythm and psychology. Sunbathing can promote blood circulation, enhance metabolism and regulate the central nervous system, thus making people feel relaxed and comfortable. 10 Morning and 4 pm are the best time to bask in the sun, so you can go for a walk at this time. You can sunbathe your back, legs and head more, which is helpful for the absorption and synthesis of calcium and can improve your immunity. Sunbathing 15 ~ 20 minutes each time is appropriate.
A high-quality rest begins with a "nap". "Midday sleep" refers to falling asleep at noon and noon. From 23: 00 to 65438+ 0: 00 am, it is the busiest time of the day. Sleeping before midnight is good for nourishing yin. Noon is 1 1 to 13, which is the peak of yang in a day. At this time, taking a nap is good for nourishing yang. It can be seen that sleeping "meridian sleep" can regulate yin and yang, and its principle is "taking a nap".