Sleep to lose weight:
①8 hours sleep = jogging for 40 minutes!
Weight 100 kg 1 normal girl, 8 hours of sleep consumes about 400 calories, which is equivalent to running on a treadmill for more than 40 minutes. But when we stay up late and don't get enough sleep, our bodies will gain weight all day. Lack of sleep will increase auxin! In people with insufficient sleep, auxin to control hunger increases and leptin to inhibit appetite decreases; As a result, we are easier to eat, more unpalatable and more greedy for unhealthy food with high oil and sugar.
② The principle of sleep diet: mainly through sleep time and sleep quality to influence hormone secretion, so as to decompose lipid defense, make it burn to promote metabolism, eliminate edema and stimulate growth hormone.
③ Normal sleep duration of female: 4- 12 years old10-2 hours, 13- 17 years old 8- 10 hours, 18-29 years old 7-.
(4) Recommended routines for women to reduce fat:
Get up at 7 o'clock and do some simple stretching exercises.
Eat breakfast at eight o'clock to speed up the metabolism of the new day.
/kloc-take a nap for half an hour at 0/3: 00.
19:00 after dinner, don't be full.
2 1:00 foot bath helps you sleep.
2 1:30, you can stretch and get ready for bed.
At 22:30, you can put down your cell phone and get ready for bed.
⑤ Don't consume caffeine at night: Don't touch coffee, alcohol and other drinks at night. They will prevent you from getting deep sleep, which is what you need to lose weight, so you need to quit these things: so as not to affect your sleep and make your body fat.
⑥ Replenish melatonin properly for the body: Remember to turn off the TV and computer when sleeping, and turn the mobile phone to mute, so as to avoid blue light affecting the normal secretion of melatonin in the body. You can add some melatonin appropriately to promote the hormone secretion of sleep.
⑦ Improve metabolism: It is also important to drink a glass of water before going to bed. Adequate water can promote the metabolic activity of the human body at night.