1, the principle of sleeping to lose weight
1, growth hormone
"Growth hormone" is secreted in prime time, which is very famous in regulating skin metabolism and is an indispensable hormone for beauty. Not only that, it is actually related to the burning of fat. Compared with poor sleep quality, high-quality sleep consumes several times more calories. People who sleep correctly consume 300 calories at night, and 1 month is 1 kg.
2. Leptin
Leptin can inhibit appetite, promote the metabolism of whole body cells and reduce body fat. Leptin will reduce secretion when sleep is insufficient, instead of secreting hunger hormone to increase appetite.
Good sleep can control normal appetite and prevent overeating.
2, the main points of sleep to lose weight
1, it is important to sleep for 3 hours.
Hormone secretion is three hours after the start of sleep, and the focus is on what it feels like to fall asleep during this time. Turn off the lights, keep a comfortable room temperature, sleep in a bed with good touch, etc. And strive to aim at quality sleep!
Sleep for 7 hours if you want to lose weight.
Everyone has an appropriate length of sleep, but it is said that people who sleep for more than 7 hours are less likely to gain weight than those who sleep for 4 to 5 hours or those who don't sleep. Sleepiness at noon and getting up in the morning may be caused by lack of sleep.
Step 3 have dinner early
In order to ensure 7 hours' sleep, it is meaningless to go to bed immediately after eating. Sleeping when you are full will affect your sleep. Eating dinner early is also one of the secrets of a good sleep.
4. Thin bacteria increase during sleep and weight loss.
At night, when the parasympathetic nerve is active, the intestine is actually active. Probiotics called "lean bacteria" living in the intestine will increase, and he will extract food from dinner and digest it. Let's aim at eating fat instead of eating fat. Lean meat bacteria like dietary fiber, seaweed, low sugar and so on. Sleep comfortably and lose weight is like dreaming. Because it is healthy, anyone can do it, so we must pay attention to whether it is a quality sleep.
3, diet and weight loss considerations
1, the first and most important thing is to go home without snacks for three meals a day. In order to lose weight, some women sometimes skip breakfast and sometimes skip dinner. What's more, some women only eat some fruits or snacks every day, just don't eat dinner. This will not only prevent them from losing weight, but also easily endanger their health.
2, as long as you eat 8 points per meal. No matter how delicious the food on the table is, you should force yourself to put down your chopsticks and leave the table when you are 8 minutes full.
3, slowly taste, some people are used to eating quickly, just like pig Bajie eating ginseng fruit, eating it in one bite is often not conducive to digestion, easy to eat more, and studies have shown that eating a meal for 30 minutes is conducive to weight loss.
Step 4 chew slowly. Studies have shown that chewing a meal 20 times repeatedly not only helps digestion, but also helps to lose weight.
5, the diet should be light, which may be difficult for the so-called meatless girls, but it is very helpful for losing weight, so for the sake of beauty, hurry up and stick to it.
6. Eat more fruits and vegetables. Fruits and vegetables contain a lot of vitamins and dietary fiber, which helps people lose weight, so you must not miss it if you want to lose weight.
7. Dinner should not be too late. Some white-collar office workers have to work late or overtime every day because of their work. At this time, dinner is either hastily settled or eaten very late, which is very unfavorable for losing weight, especially going to bed immediately after dinner.
8, to concentrate on eating Some people like to eat while watching TV or playing mobile phones, and then unconsciously eat too much.