2024-08-02
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In order to lose weight, I believe many people have tried various methods: dieting, exercise, and even praying...
But have you ever thought that there is a simple and effective way to lose weight, which is to "lose weight while sleeping"!
This method sounds incredible, so is there really such a wonderful thing? How can you sleep more and lose weight?
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Can really "liethin"?!
The study found that researchers recruited 80 overweight volunteers to conduct sleep improvement tests. Without any intervention of diet or exercise guidance, it was found that these overweight people who habitually slept less than 6.5 hours,After increasing sleep time by 1.2 hours,Total daily calorie intake was reduced by 270 kcal.This is equivalent to eating one less chicken burger or three small bowls of rice. If compared with the amount of exercise, women need 30 minutes of breaststroke, 40 minutes of jogging, or 36 minutes of slow rope skipping to consume it.4 weeks later,The extended sleep group lost 0.48 kg.
turn out to be,More every daySleeping can reduce intake and thus reduce weight to a certain extent. I believe many people have been tempted by such a simple way to lose weight. But at this point we would like to remind you that the sample data of this study is small and the experimental time is not long. Therefore, the accuracy of the research conclusions needs further verification. Don't be blindly excited.
However, this study undoubtedly provides new ideas for researchers to explore the relationship between sleep and weight loss, and also brings new hope to many "lazy people" who want to lose weight.A good night's sleep is indeed very important to human health.So, based on current research, how should we sleep to lose weight?
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How can I lose weight while sleeping?
1
Get enough sleep
Sleep accounts for about 1/3 of our life. The National Sleep Foundation recommends that adults sleep 7 to 9 hours a day, while the Healthy China Action (2019-2030) recommends that Chinese adults sleep an average of 7 to 8 hours a day. Whether it is 7 to 9 or 7-8 hours, it is a statistically average sleep time, which varies from person to person.
How to judge? It's very simple.When I woke up the next day, I felt that I was able to stay awake enough most of the time and maintain good enough concentration without affecting my current work and life, which means I slept well.
2
Have deep sleep
Deep sleep usually accounts for 13% to 23% of the entire sleep cycle.When we enter the deep sleep stage, the secretion of leptin in the body will increase accordingly.ThishormoneIt has a significant effect on burning fat and promoting weight loss, and is undoubtedly a powerful ally on our way to weight loss. In addition, the secretion of hunger hormones will also decrease, which naturally makes us eat less. On the contrary, if there is insufficient sleep or poor sleep quality, it will lead to overactivity of the sympathetic nerves, which will in turn increase the secretion of hunger hormones, which will increase appetite by up to 45%.
You can use a sports bracelet or smart watch to help detect your deep sleep state. In addition, a simpler way to judge is to feel when you wake up.Whole personFeeling refreshed and not drowsy usually means you got enough deep sleep.
3
Sleep should be regular
really,Maintaining a relatively consistent sleep schedule is crucial.You should not go to bed at 10 o'clock tonight, but stay up until 1 or 2 o'clock in the morning tomorrow, or even stay up all night the day after tomorrow and make up for sleep during the day. If you can imitate the life rhythm of the ancients of "working at sunrise and resting at sunset", it will undoubtedly help improve your sleep quality.
However, according to the White Paper on Sleep Health of Chinese Residents(2024)According to the data from the 2018 China Daily, the current general bedtime of residents has been postponed to after midnight, and the sleep time at night is generally insufficient, and staying up late is common. You should know that lack of sleep will make you ugly and stupid, so it is recommended that you try to develop a regular sleep pattern to maintain a healthy sleep state.
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In addition to a good sleep
You need to pay attention to these things when losing weight
Indeed, lying down to sleep is a good way to lose weight. However, if you really want to lose weight, you need to do more.
The underlying logic of weight loss is to increase the energy gap. In plain language, if you consume less than you burn, you will lose weight. There are two common ways: eat less to reduce intake; move more to increase consumption. But before eating less and moving more, we need to solve a basic problem, which isTo deal with your emotions well, you need to “reduce your mind”.
1
How to “reduce your mind”?
When we are under great pressure, depressed, self-deprecating, and self-abandoning, we often crave to comfort ourselves with food, which leads to overeating and causes overweight and obesity. When we are under great pressure, the cortisol content in the body will rise, which will not only interfere with the body's decomposition of fat, but also hinder the release of signals from our good friend "leptin" to the brain, and also affect the weight loss effect. Therefore, to effectively lose weight, we must first deal with our emotions, so as to clear the obstacles on the road to weight loss.
Accept yourself, please yourself, and reconcile with yourself
Set short-term weight loss goals and do one thing at a time
Actively relieve emotions
2
How to eat less?
Increase protein intake appropriately
3
How to be more active?
references
Planning and production
Author: Wang YanliRegistered Nutritionist in China
Audit丨Ruan Guangfeng, Deputy Director of the Science and Technology Food and Health Information Exchange Center
Planning丨Zhong Yanping
Editor:Zhong Yanping
Proofread by Xu Lailinlin
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