Ways to lose weight
Many people seek a lean body by following diets of various kinds and effectiveness. Nutritionists and doctors are often advised to exercise in conjunction with healthy weight loss diets, which give satisfactory results. But talk about the ability of the body to Fat burning during sleep is not enough attention, despite its importance and proved the effectiveness of its results, some studies have shown that people who do not have adequate sleep hours, good sleep quality, are more prone to obesity compared to people who Yen have sufficient quality and sleep.
The fat in the human body is divided into two types: brown fat, the fat that burns calories and reduces weight, as it supplies the body with energy and heat. The second type is white fat; it is the systems that lose weight to get rid of. Cold temperature exposure may help the body gain more brown fat that helps lose weight. It also affects the secretion of insulin and blood sugar levels and enhances the efficiency of metabolic processes in the body.
The relationship of lack of sleep with weight gain
Many studies have shown that lack of sleep is a clear link to weight gain. When the brain is deprived of the hours of sleep it needs, ranging from 7-9 hours a day, it leads to wrong decisions and weak ability to control emotions, and the stress on the brain The person is required to eat until he feels comfortable, even if the person took the necessary rest, as he did not need to increase the amount of food consumed.
According to a clinical study published in the American Journal of Clinical Nutrition that deprives people of adequate sleep and makes them stay up late at night, the results were that they had high carbohydrate snacks. An additional 18 similar studies have also been shown to indicate that lack of sleep increases the human appetite for carbohydrate-rich foods. In a similar study at the University of Chicago, sleep-deprived people ate twice the amount of fat compared with those who ate at least eight hours of sleep per day. In another study, a lack of sleep led people to eat more foods and thus gain weight significantly.
As for the hormones that control hunger and satiety, such as leptin, ghrelin, and neurobetin hormone, their function is influenced by the quality of sleep and the number of hours. The lack of sleep increases appetite, leads to loss of muscle mass, slowing metabolism, increasing the desire to eat carbohydrates and sweets, The body’s resistance to insulin, raises the hunger hormones of the person, and the arrival of signs of fullness and fullness to the brain, which makes the person always wants to eat more food. Sleep deprivation also increases the production of cortisone, a hormone known as stress hormone, which indirectly increases the appetite for food. It also increases the conversion and storage of foods in the form of fat instead of storing them in the form of muscles over time. In addition, it delays the arrival Signs of fullness of the brain during eating, which also means an increase in the amount of food consumed. The solution to all the previous problems is to maintain the quality and length of sleep during the night, and not underestimate its importance.
Methods of burning fat during sleep
Sleep does not burn fat and reduces weight directly, but the lack of sleep inhibits metabolism and metabolism in the body, and contribute to weight gain; researchers found in a study conducted by reducing the number of hours of sleep in a group of people within a period of two weeks, The weight loss rate was 55 percent lower than normal, they were dissatisfied and hungry after eating meals, and in a study at the University of Chicago proved that not getting enough sleep in just four days, may affect the The ability of the body to process Insulin, and reduce the response by 30%, which is the hormone needed to deal with sugar and carbohydrates and other foods and converted to energy, when the efficiency of insulin, the process of processing fat in the blood less, and ends up to be stored in the body in the form of excess fat, One of the recommended tips for getting a good sleep quality is what follows:
- Leave the bedroom only to sleep and relax, and not to engage in other activities, such as work and recreation.
- Not thinking about complex life issues before going to sleep, working to create a comfortable climate, like meditation, taking a hot bath, or reading a book.
- Close the phone, computer and TV devices an hour before going to sleep.
- Set a specific sleep and wake-up time, even on holidays.
- It is advisable to stay away from soft drinks, tea, coffee and chocolates after 2 pm because it contains caffeine, a stimulant that remains effective. In the body for 5-6 hours after ingestion.
- Sleeping in the dark. Darkness produces the natural sleep hormone (melatonin), which is difficult to excrete in light.