Sleeping diet is an effective way to lose weight as shown by medical evidence, mainly through the quality of sleep time and sleep to influence the secretion of hormones to break down fat, make it burn, promote metabolism to eliminate swelling, stimulate growth hormone to guide the body to convert fat into energy, is the love of sleep but do not diet thin MM always keep the secret of the fair.
Influencing factors
Since it is a sleep diet, there is a certain relationship with the length and quality of sleep, leptin, from the Greek alphabet, is the meaning of "thin", the Chinese translation of the name "leptin". It is a peptide hormone secreted by the adipose tissue, when the body's energy storage is enough, leptin will act on the hypothalamus on the nerve cells, the body's dietary behavior control, but also in the process of fat synthesis, fat conversion plays a key role in the process of fat, by the medical profession known as the "human body fat thin switch. ghrelin is a hormone secreted by the stomach, which can increase appetite and make you eat more. The workings of LP and ghrelin can be understood as a "check-and-balance" mechanism that controls the feeling of fullness or hunger.
Hunger hormone comes from the stomach and boosts your appetite, while LP comes from fat cells and signals the brain when you're full.
That means that when sleep is restricted or below 8 hours, LP levels drop, but hunger hormone levels rise, and all of these people's appetites grow proportionately. Their desire to eat high-carbohydrate, high-calorie foods increased by 45 percent.
First of all, patients suffering from sleep apnea are usually obese. Yet, the study found that they did not have low levels of LP in their bodies; on the contrary, they had high levels of LP.
When their sleep apnea was cured, the LP levels dropped, while at the same time the reduced satiety helped them lose weight. This is because when sleep apnea is cured, the body's energy grows and one becomes more active, so consumption goes up.
According to the latest Japanese research, the main cause of weight gain is insufficient production of growth hormone. HGH is a natural hormone secreted by the human body that promotes bone and muscle growth and accelerates the burning of body fat. HGH secretion decreases with age and declines rapidly after 30 years of age, so the closer we get to middle age, the more bloated we get, the less likely we are to maintain our bodies, and the harder it is to keep our weight even when we are maintaining the same diet as we did when we were in our 20's. The HGH is only secreted at night when we are asleep, so it's a good thing that we have it. HGH is only secreted at night during sleep, especially after 90 minutes of sleep. When the human body sleeps, the function of the body will tend to slow down, but the metabolism will continue to function, the accumulation of calories in the body can also continue to burn, the more young and healthy people, the cell metabolism will be more active, the more energy consumed during sleep, of course.
Mechanism
Sleeping diet is shown by medical evidence that there is some cause and effect relationship between sleep and weight loss that makes the lazy person excited. The main reason is that both the amount of sleep and the quality of sleep potentially affect the secretion of a number of hormones, two of which are key: the peptide hormone (leptin, or LP) secreted by adipose tissue, and the hunger hormone (ghrelin). Both of these hormones affect the appetite and their consequences are linked to the amount of sleep. The main use of amino acids is to boost the body's basal metabolism by supplementing with amino acids before going to bed. Amino acids are divided into "essential amino acids" and "non-essential amino acids". 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 the human liver and are called non-essential amino acids. Non-essential amino acids can be converted from other amino acids in the human liver and are called non-essential amino acids. There are more than 20 kinds of amino acids in the human body, which are called proteins. Proteins are made from a variety of amino acids, and different arrangements of amino acids make up different kinds of proteins. But no matter what kind of protein, when you eat it, it will be digested into more than 20 kinds of amino acids, and these amino acids will be rearranged to synthesize the necessary proteins and enzymes. As amino acids can prompt the body to excessive fat consumption into physical energy, has a good effect on weight loss, can break down fat, so that it burns, promote metabolism to eliminate swelling, stimulate growth hormone. This is the deep sleep will stimulate the brain to secrete a growth hormone, in order to guide the body to convert fat into energy, so that those who love to sleep but do not diet thin MM often keep the secret of slender.
Highlights
Quit alcoholic beverages and caffeine
After 2:30 p.m., don't drink coffee; three hours before bedtime, don't drink alcohol, alcoholism will make you sleepy, but you won't get a deep sleep, and when you wake up, you'll be up all night.
Finding the time to sleep
Not every woman needs exactly seven and a half hours of healthy sleep; some need nine. If the alarm clock is hard to wake up in the morning, it's a sign that more sleep is needed. Try gradually going to bed 15 minutes earlier until you find your optimal sleep time, a process that takes about 1 week. With the right bedtime and sleeping habits, it is also important to choose the right diet foods such as avoiding high calorie foods and choosing healthy diet foods. It will be very helpful to enhance the weight loss effect.
Good Bedtime Habits
Remember to turn off the TV, computer and put your cell phone on silent when you go to bed. So that the eyes do not feel the light, the signal to wake up is transmitted to the brain, lowering melatonin and promoting the secretion of hormones for sleep. Starting 45 minutes before bedtime, you can do some reading, bathing and other activities conducive to sleep, so that the body is in a state of relaxation in preparation for sleep.
Regular sleep schedule
Push your wake-up time forward seven and a half hours and it's time for bed. If you have a double date with your boyfriend or a friend, push your wake-up time back 1 to 2 hours accordingly, but make sure you get 7 ? hours of sleep.
Stick to 7 and a half hours of sleep every day, the closer the sleep time is to this goal, the sleep diet slimming effect is more obvious, of course, does not mean that the more you sleep, the more you lose weight.
Benefits
1, the more you sleep, the less you eat
Believe it or not, when you feel tired, you eat more. When women are deprived of sleep, it leads to an increase in growth hormone in the body, which is what we call leptin, and the rise in leptin levels, you will have a big increase in appetite, and naturally, you will take in more calories. So, when your sleep time increases, it will also reduce the intake of calories oh! [1]
2, the more you sleep, the less fat hoarding
Adequate sleep can promote the metabolism to eliminate swelling, stimulate growth hormone, to guide the body to convert fat into energy, so that it can also be easy to maintain a slim figure. When the human body sleeps, the function of the body will tend to slow down, but the metabolic function will still continue, the calories accumulated in the body can also continue to burn, will also naturally reduce the accumulation of fat oh! [2]
3, the more you sleep, the more energized you will be
The more you sleep, the more energized you will be, and this is a fact known to all. But, in fact, being energetic can also help you lose weight. That's because when you're energized, you're more likely to spend more time exercising, which burns more calories.
Dietary attention
One, the morning shower can inhibit appetite, activate the body function
Morning shower can effectively prevent the body from secreting "sleep hormone" - melatonin, but also promote the body's secretion of serotonin, to activate the brain functioning, to activate the brain functioning, to activate the brain functioning, to activate the brain functioning, to activate the brain functioning, to activate the brain functioning. It also promotes the body's secretion of serotonin, which activates the brain's functioning and suppresses the appetite.
Specific shower mode 45 degrees or so of hot water and 19 degrees or so of cool warm water alternating showers, alternating every 10 seconds, 5 to 6 times, which can play a role in activating the role of the sympathetic nervous system, not only to enhance the energy during the day, but also to promote sleep at night. In addition, get up and drink a cup of warm water also has a similar effect.
Two, lunch more tryptophan-rich foods, nap 15 minutes after the meal
Wanting to lose weight, we must avoid eating too much calorie food, and tryptophan-rich food should be the first choice of dieters, tryptophan can effectively improve the human body to sleep, such as soybean and dairy products, phytofibers, seaweed, tuna and other foods are rich in tryptophan. After lunch can be lying on the desk nap for 15 minutes, which can not only inhibit the afternoon sleepy, but also can be beneficial to the night rest.
Three, a glass of water before going to bed at night, try to ensure that no light in the bedroom
Night eating habits are particularly important for weight loss, the main cause of obesity is the conversion of excess food into fat accumulated in the body, so try to avoid eating dinner after 10:00, if you eat after 10:00 at night, the stomach can be 6 points full. Before going to bed you can spend 15 minutes to take a bath or shower, out of the bathroom can be appropriate to rest for a while, when the body temperature begins to fall can be ready to sleep.
In addition, a glass of water before going to bed is also very important, sufficient water can promote the body at night will carry out metabolic activities, before resting, be sure to turn off all the light sources, to ensure that the dormitory darkness, which is the ideal state of sleep at night.
Four, before bedtime slimming food
1, millet porridge
Slimming food: millet porridge.
Tryptophan food - reduce excitability
Tryptophan metabolized in the body to generate 5-hydroxytryptophan, which is able to inhibit central nervous system excitability, produce a certain sense of sleepiness. At the same time, 5-hydroxytryptophan can be further converted into melatonin in the body, and melatonin has been proven to have a definite sedative and sleep-inducing effect.
Millet is the richest of all grains in tryptophan, and it should be a good idea to add some millet to your dinner staple to help increase the amount of tryptophan entering the brain. In addition, in addition to plant extracts anslim cellulite phytofibers also contain high tryptophan and other beneficial weight loss and detoxification, pumpkin seed kernels, bean curd, tofu skin, shrimp, seaweed, black sesame and other foods in the tryptophan content is also very high.
In addition, tryptophan will lend carbohydrates, protein dietary combinations (i.e., eat carbohydrates first, after eating protein eating order) smoothly into the brain, give you a restful sleep. Therefore, you may want to eat some carbohydrate food with it before going to bed.
2, whole wheat food
Slimming food: whole wheat food.
Vitamin B food - eliminate irritability
B vitamins have a synergistic effect on each other, can regulate metabolism, enhance the function of the nervous system.
Whole grain foods are rich in B vitamins, which have the effect of eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, whole wheat cookies and so on are all belong to the whole wheat food, and the same as the roughage's, with slimming effect.
3, milk, walnuts
Slimming food: milk, walnuts.
Calcium and magnesium food - relaxation of the nerves
Research has found that calcium and magnesium and can be a natural relaxant and tranquilizer.
Calcium-rich milk is recognized as a "sleep aid". Nuts in the food more magnesium content, in the clinic, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaming and other symptoms.
Conclusion: millet porridge, whole grains, milk, walnuts, etc., these foods are eaten at the same time, the effect will be a little better, but whole wheat bread may interfere with the absorption of calcium in the milk to eat, these two are recommended to eat at intervals. In addition, before going to bed to eat all of these foods can not be eaten in moderation. Although a proper diet is effective for sleep, but individuals are very different, can not take these foods as a cure for insomnia, if the quality of sleep is very poor, should seek medical attention as early as possible.
Sleeping style
Fetal type
Sleeping position relaxes the muscles of the whole body and puts the least pressure on internal organs, such as the heart, gastrointestinal tract and bladder. However, sleeping on the back blocks the throat and interferes with the smoothness of the respiratory tract because the base of the tongue relaxes and drops backward.
Roundwood type
Sleeps with one side of the body on the bed and both hands close to the body. This type has an easy-going personality, likes to be among people, and will trust strangers, though may be easily deceived.
The Eager Type
Yoga Sleeping Position: Stretch your limbs while you sleep. This type of person is very fond of fashion, taste, and likes to live a very comfortable life. The body type is slim.
Free-fall type
Free-fall type is good for human digestion
Face down lying on the ground, face turned to the side, both hands on the pillow next to. Most people of this type like to be lively, are bold and have few scruples, but inside they may be a bit nervous and thin-skinned. They don't like to be criticized and don't like extreme situations.
Cat Posture
Cats have a variety of sleeping styles, but feline experts in the UK have found after a long period of experimental observation that most domestic cats sleep in a way that most of the time the body lies to the right, with the hind limbs slightly flexed; the front right limb is naturally flexed on the right side of the body close to the head, and the left limb is naturally downward and slightly straightened.
This is very similar to the standard sleep posture advocated by Chinese medicine, which emphasizes the sleep posture of "lying like a bow," with the standard posture of: lying on the right side of the body, bending the right leg, the left leg straightened; bending the right elbow, the palm of the hand under the head; and the left upper limb straightened and placed on the left thigh. It turns out that the way the cat sleeps is actually the standard sleeping position, Chinese medicine believes that this position to sleep does not damage the heart qi, like a cat curled up after the brain will soon be able to be quiet, by the excitement into a state of inhibition, and will soon be able to enter the dreamland. This is the sleep can lose weight said.