It is easier to lose weight by going to bed early and getting up early for two hours. A study shows that if a person can maintain a lifestyle of going to bed early and getting up early, it is easier for him to maintain a healthy weight. Friends who want to lose weight should make good use of going to bed early and getting up early for two hours.
Going to bed early and getting up early is easier to lose weight. Benefits of getting up early: let metabolism enter high-fat burning mode as soon as possible.
Girls who want to lose weight can try to get up early in the sun. According to the US "Health Day" website reported on April 2, getting up early in the sun helps to lose weight. If you can feel the sunshine every morning, it is related to the loss of appetite and calorie intake, suggesting that it may be helpful to lose weight by going to bed early and getting up early.
The experimenter asked 54 people to record their diet and sleep for a week, and the subjects would carry sensors to detect the time and intensity of their exposure to light. The results showed that people who were exposed to strong light in early daytime were the slimmest, while those who were exposed to 500 lux light at night 1 hour were equivalent to an increase of 1.28 points in height and body mass index. This shows that the earlier exposure to sunlight, the lower the height and body mass index.
The researchers analyzed that by changing the circadian rhythm, people can get better sleep, and at the same time, the morning sunshine will also help regulate appetite and metabolism. This also explains why people lose weight in summer, that is, they can get more sunshine earlier.
Tip: you can receive 20~30 minutes of sunlight between 8 am and noon. If you can't go out, you should also work by the window, or make sure that the lighting conditions in the working environment are sufficient.
2. How to form the habit of getting up early?
Getting up early should be gradual. It is easier to get up a few minutes every day than to get up an hour suddenly.
First of all, get up early 15 to 30 minutes than usual, stick to it for a week, get up early after getting used to it 15 to 30 minutes, until the best time is adjusted. You can put the alarm clock away, so you have to force yourself to get up to turn it off. It's best to get dressed or put on pajamas and leave the bedroom after getting up.
Getting ready to get up early the night before and thinking about what to do after getting up can also quickly cultivate the habit of getting up early. For example, fold the clothes in advance and put them on the bed, so that you can put them on directly, so that everything can be planned and you can get up in one go.
Finally, if you are afraid that your willpower is not enough, you can ask your friends to get up early and urge each other. It will be much easier to stick to it. You can also arrange to make breakfast for your family every day and get up with what you want to do every day, so it is not so difficult to get up early.
3. How to use the morning time?
First, how to eat breakfast
After a long night's consumption, the human body needs breakfast to supplement it, but many people don't eat breakfast because they are in a hurry to go to work, which is not desirable. Eating breakfast early can make you energetic all day.
Drink a glass of warm water first. Replenishing the water lost when sleeping at night can accelerate the metabolism of renal glands, clean up the stomach and achieve the effect of detoxification. Eat some coarse grains. Supplement dietary fiber and pad the stomach.
Eat more protein. Just a cup of milk or a cup of soybean milk, and then a poached egg, so that the body can eat high-quality protein. Finally, add fruits and vegetables. Fruits and vegetables are rich sources of vitamins A and C, which can promote intestinal peristalsis and maintain acid-base balance in the body.
B, what kind of exercise do you choose?
Just getting up is not suitable for strenuous exercise. You can practice some soothing stretching exercises and use these ten to twenty minutes to open your body.
Chest expansion and stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head, then cross your fingers, palms outward, take a deep breath, extend your ankles as far as possible, and lift your toes up 90 degrees. Exhale after completion, relax and repeat the action several times.
Thin waist stretching exercise
Lie flat on the bed or mat, lie flat on your back, raise your head, put your legs together, put your hands on your head and palms up. Then cross your fingers, palms inward, take a deep breath, and at the same time straighten your toes and extend your legs downward. Exhale after completion, relax and repeat the action several times.
Abdominal contraction and extension exercise
Lie flat on the bed or mat, face down, legs together, body relaxed, hands on the ground. Take a deep breath, bend your left leg 90 degrees, and support your upper body with abdominal strength. Exhale after completion, relax and repeat the action several times.
4. Benefits of going to bed early: guarantee sleep time and promote leptin secretion.
Lack of sleep will lead to the disorder of physiological clock, which is also one of the causes of obesity. Most people tend to associate sleepiness with obesity, ignoring the potential connection between "lack of sleep" and obesity, but in fact they are inseparable. A study involving 68,000 American women for 16 years shows that those women who can only sleep for 5 hours a day weigh more than those who can sleep for 7 hours a day 15 kg.
This is mainly due to the lack of sleep time, which leads to the disorder of human physiological clock and affects the secretion of hormone "leptin" in the body, and "leptin" is an important element to maintain weight. In addition, when people lack sleep, they are often too lazy to move because of lack of energy, which is also easy to cause obesity.
Tip: When your body craves sleep, it doesn't crave food.
5. How to ensure the quality of sleep?
First, pay attention to dinner time
When sleeping, the digestive system should also "rest". Eating too much will disturb sleep. Similarly, eating too early and being too hungry before going to bed will also affect sleep, so the interval between dinner and going to bed is 4 hours.
Try to have a light dinner, because among carbohydrates, fats and protein, fats are the most difficult to digest and take the longest time to empty in the stomach. If you eat a lot of high-fat food at dinner, your stomach will often empty for more than 4 hours, so when you go to bed, your digestive system is still working hard. When these messages are transmitted to your brain, it will make your brain active and lead to insomnia.
B, pay attention to bedtime activities
The activity before going to bed should not be too intense, otherwise the nerve cells in the brain that control muscle activity will be in a very strong state of excitement. This excitement will not subside in a short time, and people will not fall asleep soon. So, leave yourself 30 to 40 minutes before going to bed every day and do some light exercise, such as yoga, which can not only help you sleep, but also help you burn calories all day. Do it before going to bed every day. After a long time, you will inadvertently find yourself thinner.
relax
Foot bath; foot?bath;?foot?soak
Soaking feet helps to promote blood circulation. Before going to bed every night, soak your feet with hot water of about 40 degrees. It is best to soak your feet for about 20 minutes, which will have a good sleep-helping effect. In addition, when soaking feet, you can also try to add pebbles, while soaking feet and grinding feet, which will play a role in promoting the smoothness of human meridians, soothing the liver and regulating qi, calming the nerves and calming the heart, and can better improve sleep.
massage
Before going to bed, you can do some simple massage and pat the whole body meridians. First pat the head from front to back, then rub the hands and ears until you feel the ears are hot, and finally pat the body, from the back of your hand, shoulders, armpits, waist, outer thighs and inner thighs in turn, until the whole body is soft.
listen to music
Listening to music before going to bed can help you get a better sleep, and it can also treat insomnia. I like western classical music, such as lullaby, serenade, and national music, such as "Two Springs Reflecting the Moon" and "Fishing Boat Singing Late". It has a good effect on helping sleep.
Going to bed early and getting up early is easier to lose weight. Early to bed and early to rise has seven advantages:
1, happiness is enhanced. A recent study found that people who go to bed early and get up early have more positive emotions and a better sense of self-health, whether young or old. Being able to bathe in the morning light may be one of the reasons for making you feel better.
2. Better academic performance. For some students, it is found that college students who go to bed early and get up early have better academic performance than those who stay up late. These students live a regular life, attend classes on time, study actively, and have no health problems caused by staying up late.
3, the body's energy is more vigorous. People who go to bed early and get up early wake up faster, have a clearer mind, can participate in activities that require higher attention faster, are less likely to feel sleepy and have more energy.
4. The study and work efficiency in the morning is very high. People who go to bed early and get up early can finish running in the morning, eat rich breakfast, dress themselves up and finish more challenging study or work plans in the morning.
5, do things more seriously Generally speaking, people who go to bed early and get up early may have a stronger sense of responsibility, higher efficiency, clearer goals and pay more attention to details. Because people who go to bed early and get up early have a clearer mind. When you encounter something, you will plan ahead and act more effectively.
6. People who go to bed early and get up early are less likely to suffer from depression. People who go to bed early and get up early are generally very organized and well-prepared, and rarely have a very hectic situation. Adequate sleep is also a major reason to reduce depression.
7. People who go to bed early and get up early may be more harmonious. People who go to bed early and get up early are not prone to the dark side of their personality, and are not overly self-centered or psychologically unhealthy.