Mastering sleep diet can make you sleep in good shape. Many people don't believe it, and they are surprised that they can lose weight in the lazy industry. The answer is yes, as long as you master the tricks, you can achieve it. Now, mastering sleep diet can make you sleep well, and I believe it can help you.
Mastering sleep diet can make you sleep in good shape. Effect of sleep on weight loss.
1, affecting leptin secretion.
During sleep, our bodies actively exert various functions of metabolism, and the brain produces a hormone-leptin, which comes from the Greek letter and means "thin". Chinese translation is "leptin", which is a peptide hormone secreted by adipose tissue. When the body's energy storage is sufficient, leptin will act on nerve cells in the hypothalamus, control the body's eating behavior, and also play a key role in the process of fat synthesis and fat transformation, which is called "the switch of human obesity" by the medical community. It is this secretion of leptin that affects our weight.
2, leading to a strong appetite
When you don't get enough sleep, a special hormone substance in your body-growth hormone releasing peptide (ghrelin) will increase greatly, and its function is to stimulate appetite! At the same time, the amount of leptin that can suppress appetite through carbohydrate metabolism in our body will decrease. Therefore, the consequence of the combination of the two is that whether we eat enough calories or not, we will crave more food.
3, easy to cause edema constitution
People who stay up late in the morning often have swollen eyes and a steamed stuffed bun face. The reason is that lack of sleep after staying up late leads to slow metabolism and accumulation of waste and water in the body. If you eat too much salt or drink too much water before going to bed, edema is an unavoidable "nightmare".
What kind of sleep helps to lose weight?
1, master three sleep points.
Ensure that the sleep time needed every day is generally not less than 7 hours and not more than 9 hours. If the long-term sleep is less than 7-9 hours, or the sleep is irregular, more and more negative effects will accumulate, and the secreted "lean meat" elements will gradually lose their original functions.
Try to sleep before 1 1 at night, which can help your body detoxify. The prime time for detoxification is from 1 1 to 2 am. The liver and other organs begin to detoxify, helping the body clean up waste and remove toxins after metabolism. At the same time, before 1 1 point is also the best time for skin to enter the night maintenance. It's best to sleep at this time, which is good for your body and skin.
Take a lunch break every day, but don't exceed 30 minutes, otherwise it may cause headaches and other problems. Most people's physical fitness will drop between 13 and 14. Taking a nap at this time is helpful to relieve fatigue, restore brain power and reduce sleep the night before. It is advisable to take a nap for 30 minutes, and don't take a nap too late. Taking a nap after afternoon 15 will affect the quality of sleep at night.
2. Proper nutrition before going to bed.
Drinking a glass of milk before going to bed is helpful to soothe the nerves and improve the quality of sleep. Milk contains tryptophan, which can play a calming role like amino acids. Drinking milk before going to bed can also supplement calcium in the body, so don't worry about getting fat. Have some oatmeal. Oat is a valuable bedtime snack. Can induce the body to produce melatonin, and a small bowl can promote sleep.
3, pay attention to breathing methods
Try to breathe through your abdomen. Sleeping people can't perceive their breathing patterns, but the time before going to bed can be controlled artificially. Try to use abdominal breathing, on the one hand, it helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it can make the air flow smoothly, increase vital capacity and sleep more smoothly.
4. Create a good sleeping environment
To achieve sleep slimming, we need to create a good sleep environment first. The light in the bedroom should be soft and dim. Bright light will make people feel excited, but if the indoor light is weak, it will be a calm and comfortable feeling. So before going to bed, turning the lights soft and dim will give people a hint of going to sleep. Turn off the lights when sleeping to avoid the interference of light on sleep, because light will reduce the level of melatonin and affect the quality of deep sleep.
The humidity in the bedroom should be appropriate. When we get home at ordinary times, we will open the window to breathe, let the air circulate and avoid indoor humidity and bacterial growth. The bedroom where we sleep needs to do the same. If the climate is humid, you can turn on the dehumidifier or dehumidifier air conditioner and wait until the indoor temperature drops. When the climate is dry in winter, it is necessary to increase the indoor humidity.
A balanced nutritional intake helps to keep a healthy and slim figure.
Lipids are important.
Fat is an indispensable part of the human body, but the intake should also be different. Fat is generally divided into three categories: the first category can greatly increase the cholesterol content of human body, including all kinds of fat stored in meat and its products, cream and cheese; The second category has little effect on human cholesterol content, such as chicken, eggs and crustacean fat; The third category is fats that can lower cholesterol, such as olive oil, corn oil and soybean oil. The latter two fats are the best choice.
2. Increase the intake of complex carbohydrates.
Many people try not to eat sugar when they lose weight. In fact, supplementing a certain amount of complex carbohydrates helps to maintain a balanced nutrition, and we can't blindly refuse it. Common complex carbohydrates are: starch, dietary fiber and so on. Complex carbohydrate is a kind of carbohydrate, which can provide a certain amount of heat. It also has the functions of promoting gastrointestinal peristalsis, absorbing water, making stool unobstructed and reducing cholesterol absorption.
3. Micronutrients affect the success or failure of weight loss.
Obesity is actually related to the lack of some trace elements. For example, vitamins B 1, B6 and nicotinic acid are "catalysts" for fat decomposition, and mineral elements such as calcium, iron and zinc are also essential substances for energy conversion in the body. If you don't take these in your usual diet, the effect of losing weight will also be affected. They are mainly distributed in coarse grains, wild vegetables and fruits.
The method of sleeping to lose weight
1, time law of interest
Nowadays, many young people work very irregularly, especially on weekends or holidays, and always like to stay up late. This is a very unhealthy living habit, which will hinder the effect of sleep to lose weight. If you want to have a good sleep, you must adjust your schedule and work regularly. Whether you are at work or at rest, you should form the good habit of working and sleeping on time.
Step 2 Exercise properly
Exercise is the best way to lose weight. If girls want to have a good sleep at night, I suggest you exercise in the afternoon. Regular aerobic exercise in the afternoon is very helpful to improve the quality of sleep at night.
Don't eat before going to bed.
Dinner is best eaten four hours before going to bed. It's best not to eat supper except dinner. Eating and drinking before going to bed has always been a taboo to lose weight, so drink less water. In addition, some bad habits should be changed, such as watching TV online while eating, which is easy to accumulate fat. Eating too much before going to bed is easy to make people excited, which will directly affect the effect of sleep and weight loss!
Step 4 increase sleep time
Finish the day's work early every day and go to bed early. In this way, you can get more sleep time, and in the long run, you can get more sleep time, so as to achieve the effect of losing weight.
Step 5 take a comfortable approach
Stress can make your work and rest a mess. Practicing relaxation techniques, such as deep breathing, image guidance, meditation and gradual muscle relaxation exercises, can relieve stress and restore sleep. Or, you can listen to light music and take a hot bath before going to bed. When you are completely relaxed, your heart rate and breathing will slow down, preparing your body for sleep.
Precautions for sleeping and losing weight
1, sleep for at least seven hours every day.
Don't exceed nine hours at the same time. A study shows that lack of sleep will affect the secretion of hormones that help burn calories during the day, and also affect the secretion of "leptin".
Drink a glass of milk an hour before going to bed.
At this time, because milk contains some sedative and hypnotic substances, it also eliminates tension. Helps to soothe nerves and improve sleep quality.
Do not read or watch TV in bed.
This behavior affects mental disorders and is very unfavorable to sleep. Over time, it causes insomnia and then neurasthenia.
Try to go to bed before eleven o'clock at night.
Because 9: 00 to 1 1 is the prime time for lymphatic detoxification, in order to help the body expel toxins and accelerate metabolism, you should listen to some quiet music to help you sleep at this time.
5. There should be a short nap.
But don't take a nap for more than 30 minutes, because sleeping for a long time will cause a slight headache and fatigue all over the body, which will lead to too late results.
Mastering sleep diet can help you sleep well and regularly.
Sleep for not less than seven and a half hours and not more than nine hours every day. Because the lack of sleep quality will directly affect the secretion of leptin and hormones that consume calories during the day. The closer you get to this point, not only will you be healthier, but you will lose weight more quickly and naturally.
2. Milk improves sleep quality.
The length of sleep affects the secretion of hormones, and the quality of sleep is equally important. Drinking a glass of milk before going to bed every night is helpful to calm and hypnotize, eliminate tension, calm and soothe the nerves, eliminate distractions and improve the quality of sleep. So as to ensure the secretion of HGH and achieve the effect of slimming.
Go to bed before 3.23.
9: 00 pm-11:00 pm is the best time for lymphatic detoxification, which can not only effectively detoxify, but also strengthen metabolism, so it is very necessary to go to bed before 23: 00. Only a good body can ensure the normal operation of body functions and lose weight healthily. Short nap time is coming, so it is necessary to take a short nap time, but the time should be controlled within half an hour, because a long nap time will cause slight headache and fatigue.
4. Good bedtime habits
It is best not to read or watch TV in bed before going to bed; Remember to turn off the computer, TV, desk lamp and mobile phone, so as to avoid light irritating eyes, affecting sleep and causing neurasthenia. You can put some music gently before going to bed to relax your mood and improve your sleep quality, which can increase the secretion of HGH and LP and reduce the secretion of hunger hormone.