Sleeping is an effective way to lose weight, which is proved by medical evidence. It is mainly through the influence of sleep time and sleep quality on hormone secretion to decompose fat, make it burn, promote metabolism, eliminate edema and stimulate growth hormone, so as to guide the body to convert fat into energy, and keep those thin MM who love to sleep but don't diet slim.

Here's a diet that doesn't need to change the current diet or deliberately increase exercise time. As long as you improve your sleep habits and sleep 7.5 hours a day, you can lose weight successfully!

First, why can you lose weight by sleeping?

A recent study by the National Institute of Mental Health found that when a person sleeps, the body releases a chemical called "leptin", which can remind people that they are full, thus controlling the amount of fat. Experts also pointed out that lack of sleep may affect the secretion of hormones that help consume calories during the day, and lack of sleep will affect the secretion of "leptin", so it is not difficult to see that sleeping to lose weight is also an effective way to lose weight.

There is a growth hormone in human body, called HGH for short, which 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. HGH is secreted only during nighttime sleep, especially during the "falling asleep" period of about 90 minutes after falling asleep. The calories we consume on weekdays far exceed the calories consumed by the body, and the excess nutrients accumulate over time, forming fat and fat. If the body's basal metabolic rate is low and the calories cannot be consumed in time, it will easily lead to a vicious circle of obesity. In fact, more than 70% of the heat burning and the growth of various tissues are carried out in a static state, especially during sleep.

Second, sleep and obesity.

1, sleep time is positively correlated with body weight, especially among young people. This positive correlation may gradually fade with age.

2. Being deprived of sleep will reduce leptin secretion by 18% and increase auxin secretion by 28%, thus increasing hunger and appetite.

If you don't get enough sleep, your fat storage will increase.

When you fall into a deep sleep, your brain will release a lot of growth hormones, which will instruct your body to break down fat and release energy. But if you absorb extra calories and lack deep sleep, then you lack enough growth hormone to break down these fats. Then, your body will take such a shortcut-accumulate excess fat on your hips, thighs and abdomen.

Lack of sleep will reduce physical strength.

Lack of sleep will lead to your lack of energy and make you even more reluctant to move.

Sleep 7.5 hours a day.

The average sleep time of 25-30-year-old women is only 6 hours and 40 minutes, and about 30% of them sleep less than 6 hours for a long time, and the degree of obesity is 30% higher than others. The expert's advice is that if you want to lose weight, you should sleep at least 7.5 hours a day. Sleep an hour or two later than usual on weekends, and get up an hour or two later the next day. However, some women may need 9 hours of sleep every day. If you sleep enough for 7.5 hours, the alarm clock still can't wake you up the next day, which means you need more sleep. In fact, everyone has their own normal sleep time. If the sleep time is less than this length, even if it is only less than 1 hour, it will also lead to hormone imbalance in the body. However, it is not that the more you sleep, the better your slimming effect will be. What you need is the most suitable sleep length. To find this length, you can try to go to bed 15 minutes earlier than usual until you find your ideal amount of sleep. Of course, it may take you a week to experiment, but it's worth a try.

Third, how to sleep and lose weight

How do you know how much sleep you need?

Now there is a simple way to determine how much sleep you need. You can follow these steps:

1, set aside a week or two to focus on this sleep test, and don't let this week or two unexpectedly interrupt the test;

2. Choose a time when you usually fall asleep and stick to it;

3, sleep in the morning and wake up naturally, don't set the alarm clock;

In a few days, the sleep you missed before will be gone. At this time, continue to maintain your usual sleep time. After calculating the time difference when you wake up naturally the next day, it will be very close to the actual sleep time you need.

Knowing the time you need, you can sleep according to the usual time and the time you need.

Fourth, the effect is better!

Everyone's living environment, physical quality, personality or occupation are very different, so different sleep types are formed. Most of these types are formed by living habits and work arrangements. Although we can already know how much sleep we need from the last paragraph, there are still some things you need to pay attention to when losing weight:

1, 1 Drinking 1 glass of milk before going to bed is helpful to soothe the nerves and improve the quality of sleep. Pay attention to the warmth of milk;

2. Don't read books or watch TV in bed, so as not to affect your habits in bed. Try to sleep only in bed.

3. Try to sleep before 1 1 at night, which can help the body detoxify;

4, try to get up before 7 o'clock, which is conducive to discharging feces and reducing the risk of small "belly" women;

5, you can take a nap, but don't exceed 30 minutes, otherwise it may bring headaches and other problems.

6. Create a good sleeping environment: establish a set of bedtime activities, which can be cuddling, reading, taking a hot bath, 10 minutes of yoga and so on. Bedtime activities can start from 45 minutes before going to bed to 1 hour. After a period of time, your body will react to these special activities, gradually relax and go to sleep. Finally, turn off the TV, computer and mobile phone before going to bed. Because if there is a light flashing, your brain will make a wake-up response, reduce melatonin levels, and affect the quality of deep sleep.

6. Adjust the habit of drinking coffee and wine: Do you think you can't live the whole afternoon without drinking coffee? If you are really a die-hard coffee lover, then the principle of "don't drink coffee after 2: 30 pm" seems cruel. But please believe the expert's advice-caffeine does affect your sleep in a subtle way. If you insist at first, try to do it step by step, such as halving your coffee first. Besides, don't drink alcohol within 3 hours before going to bed! Alcohol may make you sleepy at first, but it will affect your deep sleep. Once the hypnotic effect of alcohol is over, you may even wake up in the middle of the night, which seriously hinders your rest.

Fifth, the correct sleeping posture can improve the quality of sleep.

1. Sleep postures usually include supine sleep, right sleep, left sleep and prone sleep.

You'd better not fall asleep. When sleeping, the chest is compressed, breathing is difficult, and the oxygen inhaled by the human body is relatively reduced, which is not conducive to metabolism; At the same time, the heart is compressed, the heart resistance increases, and the blood circulation is affected.

3, the pressure on the stomach when sleeping on the left side is small, so that the food in the stomach is not easy to enter the small intestine, which is not conducive to the digestion and absorption of food, but also oppresses the heart, especially people with heart disease.

4. The normal sleeping position should be sleeping on your back or to the right.

5. Some people who have poor blood circulation, weak cold-proof function and are afraid of cold when sleeping are also suitable to bend their bodies slightly to the right to sleep, so as to relax the muscles of the whole body to the maximum extent without oppressing the heart, so that the heart, liver, lungs, stomach and intestines are in a natural position, breathing smoothly, and food in the stomach can also be transported to the duodenum.