Sleeping is an effective way to lose weight, which is proved by medical evidence. It mainly decomposes fat, burns it, promotes metabolism, eliminates edema and stimulates growth hormone through the influence of sleep time and sleep quality on hormone secretion, thus guiding the body to convert fat into energy. It is the secret of keeping slim for those thin MM who love sleeping but don't go on a diet.
influencing factor
Since it is a sleep diet, it has something to do with the length and quality of sleep. Leptin, from the Greek alphabet, means "thin", which is translated as "leptin" in Chinese. It 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. It is called "the fat switch of human body" by the medical profession. Auxin is a hormone secreted by the stomach, which can increase appetite and make you eat more.
The working mechanism of LP and hunger hormone can be understood as a "check and balance" mechanism, which can control satiety or hunger. Hunger hormone comes from the stomach, which can increase your appetite, while LP comes from fat cells. When you are full, it sends a satiety signal to your brain. That is to say, when the sleep is limited or less than 8 hours, the LP level drops, but the hunger hormone level rises, and the appetite of these people also increases proportionally. Their desire to eat high-carbohydrate and high-calorie foods increased by 45%. First of all, patients with sleep apnea are usually obese. However, the study found that their LP level is not low, on the contrary, their LP level is still high. When their sleep apnea is cured, their LP level will drop, and at the same time, the reduction of satiety will help them lose weight. This is because when sleep apnea is cured, the energy of the body will increase and people will become more active, so the consumption will increase.
Sleep to lose weight According to the latest research results in Japan, the main reason for getting fat is insufficient secretion of growth hormone in the body. Growth hormone, abbreviated as HGH, is a natural hormone secreted by human body. Its main function is to promote the growth of bones and muscles, and at the same time accelerate the burning of body fat. The secretion of HGH will decrease with age, and will decrease rapidly after 30 years old. Therefore, the closer you get to middle age, the more bloated your body will be, and it will be difficult to maintain your figure. Even if you keep your eating habits at the age of 20, it is still difficult to maintain your weight. HGH is secreted only at night, especially after 90 minutes of sleep. When the human body is sleeping, its function tends to be slow, but its metabolic function will continue, and the accumulated heat in the body can also continue to burn. The younger and healthier people are, the more active their cell metabolism will be and the more energy they will consume during sleep.
mechanism
Sleeping to lose weight is a medical evidence that there are some exciting causal relationships between sleeping and losing weight. The main reason is that the time and quality of sleep potentially affect the secretion of some hormones, among which two hormones are more critical: one is peptide hormone secreted by adipose tissue (LP), and the other is ghrelin. Both will affect people's appetite, and the consequences of these two hormones are related to the length of sleep. Mainly using "amino acids",
It is to supplement amino acids before going to bed and promote the basic metabolism of the human body. Amino acids are divided into "essential amino acids" and "nonessential amino acids".
And essential amino acids: some amino acids cannot be synthesized by the liver itself and must be obtained from food; Non-essential amino acids: They can be converted from other amino acids in human liver and are called non-essential amino acids. Because there are more than 20 kinds of amino acids in the human body, which are collectively called protein, protein is composed of many kinds of amino acids, and different amino acid arrangements constitute different protein. But no matter what kind of protein is, it will be digested into these 20 amino acids, which will be rearranged to synthesize the necessary protein and enzymes. Because amino acids can promote excessive fat consumption in the body into physical fitness, have a good weight loss effect, can decompose fat, make it burn, promote metabolism, eliminate edema and stimulate growth hormone. This is the secret that deep sleep can stimulate the brain to secrete a growth hormone to guide the body to convert fat into energy, so that those thin MM who love to sleep but don't diet can always stay slim.
general idea
Quit alcoholic drinks and caffeine
Don't drink coffee after 2: 30 pm; Three hours before bed, don't drink any more. Excessive drinking will make you sleepy, but you won't get a deep sleep. When you wake up, you will stay up all night.
Looking for sleep time
Not every woman needs only seven and a half hours of healthy sleep. Some people need nine hours. If it is difficult to wake up the alarm clock in the morning, it means that you need more sleep time. Try to go to bed 15 minutes earlier gradually until you find the most ideal sleep time. This process takes about 1 week. Under the correct sleep time and habits, we should also pay attention to choosing reasonable diet foods, such as avoiding high-calorie foods and choosing healthy diet foods. It will be very helpful to improve the weight loss effect.
Good bedtime habits
Remember to turn off the TV and computer when you sleep, and turn the phone to mute. In order not to let the eyes feel the light, send the wake-up signal to the brain, reduce the fading hormones and promote the hormone secretion of sleep. Starting 45 minutes before going to bed, you can do some activities that are conducive to sleep, such as reading books and taking a bath, so that your body is in a relaxed state of preparing for sleep.
Normal sleep time
Push the wake-up time forward for seven and a half hours, and it's time to go to bed. If you have an appointment with your boyfriend or friend at the weekend, please push back the time of getting up 1 to 2 hours, but you must ensure 7.5 hours of sleep.
Sleep for seven and a half hours every day. The closer the sleep time is to this goal, the more obvious the slimming effect of sleep weight loss method is. Of course, it doesn't mean that the more you sleep, the more you lose weight.
pay attention to the diet
First, morning bath can suppress appetite and activate body functions.
Shower in the morning can effectively prevent the body from secreting "sleep hormone"-melatonin, at the same time, it can also promote the body to secrete serotonin, thus activating the brain operation and suppressing appetite. The specific shower method is to take a shower with hot water of about 45 degrees and cold water of about 10 second alternately, which can activate sympathetic nerves, not only improve energy during the day, but also promote sleep at night. In addition, drinking a cup of warm water after getting up has a similar effect.
Second, eat more foods rich in tryptophan for lunch, and take a nap after meals 15 minutes.
If you want to lose weight, you should avoid eating high-calorie foods. Foods rich in tryptophan should be the first choice for dieters. Tryptophan can effectively improve human sleep, such as soybean milk products, plant fiber, seaweed, tuna and other foods are rich in tryptophan. After lunch, you can take a nap at your desk 15 minutes, which can not only restrain your drowsiness in the afternoon, but also help you rest at night.
Third, drink a glass of water before going to bed at night and try to ensure that there is no light in the dormitory.
Eating habits at night are especially important for losing weight. The main cause of obesity is that excessive food is converted into fat and accumulated in the body. So avoid eating dinner after 10. If you eat after 10 in the evening, you will be full at 6 o'clock. You can take a bath or shower for 15 minutes before going to bed, take a proper rest after leaving the bathroom, and get ready for bed when your body temperature starts to drop. In addition, it is also important to drink a glass of water before going to bed. Adequate water can promote the body's metabolic activities at night. All light sources must be turned off before rest to ensure that the dormitory is dark, which is also the most ideal state for sleeping at night.
Fourth, diet food before going to bed
1, millet porridge
Slimming food: millet porridge.
Tryptophan food-reduce excitement
Tryptophan is metabolized into 5- hydroxytryptamine in human body, which can inhibit the excitability of central nervous system and produce a certain sense of drowsiness. At the same time, serotonin can be further converted into melatonin in human body, and melatonin has been proved to have exact sedative and hypnotic effects. Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition, ansley fat-reducing plant fiber extracted from plants also contains high tryptophan, which is beneficial to lose weight and detoxify. The tryptophan content in pumpkin seeds, yuba, bean curd skin, shrimp, laver, black sesame and other foods is also high. In addition, tryptophan will enter the brain smoothly through the combination of carbohydrates and protein's diet (that is, the order of eating carbohydrates first and then eating protein), giving you a stable sleep. So, you might as well eat some carbohydrate food before going to bed.
2. Whole wheat food
Diet food: whole wheat food.
Vitamin B food-eliminate irritability
B vitamins have synergistic effects with each other, which can regulate metabolism and enhance the function of nervous system. Whole wheat food is rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread, graham crackers, etc. They all belong to whole wheat food, and like coarse grains, they have slimming effect.
3. Milk and walnuts
Diet food: milk, walnuts.
Calcium and magnesium food-a study of relaxation neurology
It is found that the combination of calcium and magnesium can be a natural relaxant and sedative. Milk rich in calcium is recognized as a "good sleep aid". Nuts contain a lot of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. Conclusion: Millet porridge, whole wheat food, milk, walnuts, etc. It is better to eat these foods at the same time, but whole wheat bread may interfere with the absorption and consumption of calcium in milk. These two foods are recommended to be eaten at intervals. In addition, these foods should not be eaten too much before going to bed, but in moderation. Although proper diet is effective for sleep, there are great differences among individuals, so these foods should not be used as drugs to treat insomnia. If the quality of sleep is poor, you should seek medical advice as soon as possible.
Dormancy mode
Fetal type
Sleeping posture can relax the muscles of the whole body, and has the least pressure on the heart, gastrointestinal tract, bladder and other internal organs. However, when sleeping on your back, the root of your tongue relaxes and falls backwards, blocking your throat and affecting the unobstructed respiratory tract.
Log type
When sleeping, lie prone on the bed with your hands close to your body. This type of person is easy-going, likes to stay in the crowd and trusts strangers, but may be easily deceived.
Eager type
Yoga sleeping position: stretch your limbs while sleeping. Such people like fashion, taste and comfortable life. Slender body.
Free fall type
Free fall is good for human digestion. Sleep face down, turn your face to one side and put your hands next to the pillow. Most of these people like to be lively, courageous and have little scruples, but they may be a little neurotic and thin-skinned. They don't like being criticized, and they don't like extreme situations.
hairy fellow
There are many ways for cats to sleep, but after a long period of experimental observation, British feline experts found that most domestic cats lie on their right side most of the time, with their hind limbs slightly flexed. The right forelimb naturally bends to the right side of the body near the head, and the left limb naturally bends down and is slightly straight. This is very similar to the standard sleeping position advocated by Chinese medicine. The sleeping position emphasized by Chinese medicine is "lying like a bow", and its standard posture is: lying on the right side, bending the right leg and straightening the left leg; Bend your right elbow and put your palm under your head; Straighten the left upper limb and put it on the left thigh. It turns out that the sleeping position of cats is actually the standard sleeping position of people. Chinese medicine believes that this sleeping position does not harm the mood. After squatting like a cat, the brain will soon calm down, from excitement to inhibition, and will soon fall asleep. This is the saying that sleeping can lose weight.