There are many reasons for gaining weight, of course, the most important reason is diet. Among so many reasons for gaining weight, sleep is also an important content. If a person doesn't sleep well for a long time, he has a great chance of getting fat. In order to prevent yourself from gaining weight, we should improve the quality of sleep fat. So, can you get fat if you don't sleep well? How to effectively improve sleep quality?

1, poor sleep can lead to obesity.

American researchers found that the less sleep, the easier it is to get fat. It is reported that through investigation, the researchers found the connection between them, so they conducted further research to try to find the specific connection between them under laboratory conditions.

The researchers recruited 17 volunteers and rigorously tested their sleep time, food intake and exercise status. In the first three nights, volunteers can sleep as long as they want, with an average time of 6.5 hours. After that, they were divided into two groups. Nine of them can maintain their normal sleep habits for the next 8 days, while the rest 8 people's sleep time is reduced to 5 hours, 10 minutes. In this process, there is an unlimited supply of food. The researchers found that the eating habits of the former group of volunteers did not change, while the latter group of volunteers ate more. Volunteers who slept less than 80 minutes at night absorbed an average of 549 calories, which is equivalent to eating an extra hamburger and a bag of French fries.

Summers, the head of the study, said that lack of sleep will affect food intake, because lack of sleep will reduce the secretion of leptin that inhibits appetite and increase hunger hormone accordingly. Therefore, these volunteers gained weight in different degrees within 8 days. Summers concluded: "Many people surf the Internet at night, so they never get enough sleep, which will lead to obesity."

2, weight loss coup

1, mud diet

This is a method of skin care, beauty and weight loss by covering the body with a special kind of soil. This method is very popular in Germany, and the soil it uses is "acid clay" in Bavaria, Germany. The method is to dry and grind clay into powder, add eggs, olive oil and honey, and stir evenly to make slurry. When in use, the powder slurry is coated on the body after taking a hot bath, or coated with clay and wrapped with plastic sheets. Because mud dries easily, it needs to be sprinkled continuously after application to maintain the efficacy. These two methods are best supplemented by massage and sauna.

2. Hydrotherapy to lose weight

A new hydrotherapy slimming SPA is popular in China from abroad, especially for some overweight female stars. The process is: listening to "soul music", smelling flowers, enjoying massage and water column impact, completely relaxing yourself and promoting metabolism. Obese people who are stressed on weekdays are the most effective. Not only that, the most satisfying thing is to lose weight and stay slim while half asleep.

3, military training to lose weight

On Guanghua Island, South Korea, there is a terrible weight-loss training camp. You can see women crawling forward covered in mud. They are trained by the devil of the Marine Corps. In this level of training, everyone's weight has dropped to varying degrees, so if you want to lose weight, you might as well try to lose a body fat by participating in military training.

4, nothing to practice taekwondo

Taekwondo is a sport that integrates fitness, slimming, decompression and self-defense. It can not only enhance people's physical quality, but also cultivate people's connotation. Stick to it for 3 hours at a time, and you can achieve the effect of slimming.

5. Vegetable diet

The cellulose, special substances and moisture contained in vegetables are very beneficial to lose weight and reduce fat accumulation. The residence time of cellulose in vegetables in the intestine is shorter than that of other foods, which can interfere with the excessive absorption of nutrients and reduce fat accumulation; At the same time, the heat production capacity of cellulose itself is extremely low, which can reduce the storage of heat. In addition, many substances contained in vegetables can promote the decomposition of fat and make the body consume fat. Vegetables conducive to weight loss include celery, Chinese cabbage, spinach, leek, white radish, cucumber, green onion, pumpkin, wax gourd and bean sprouts.

3. Ways to improve sleep deprivation

1, eat less bacon

In order to prevent headaches, we should avoid processed meat, such as nitrate, nitrite and monosodium glutamate in cured meat. Some heart disease drugs also contain nitrates. In addition, for some people, caffeine, alcohol and some artificial sweeteners are also the causes of headaches.

2, more massage

After massage, the headache will be relieved a little, and then you should stick to it. The study found that after 6 weeks of massage, the frequency of migraine attacks was significantly reduced and the quality of sleep was significantly improved. When massaging, the forefinger of both hands is bent into a hook, and both hands rotate clockwise at the same time, pressing and rubbing the temples. In addition, massaging the neck, back, head or shoulders is also effective.

Step 3 stretch more

Stretching therapy can relax tense muscles in the head, and then relieve head pain. Do each stretch twice for 20 minutes each time.

Specific actions:

Neck stretching: chin stretches forward, up, left and right in turn.

Shrug: Shrug your shoulders, move your shoulders forward, then alternately shrug your shoulders and move back. Each stretching action lasts for 5 seconds, relax for 5 seconds and repeat 3-5 times.

Hot compress on the neck: there is no danger in treating headache with hot compress or cold compress, and pregnant women can also use it. Experts say that applying a hot towel to the back of the neck can help relieve muscle tension. However, migraine patients had better use ice packs to compress their temples, so as to reduce the temperature of blood flowing through this area, which can effectively relieve headaches.