Loss is not always easy at all. This is partly due to the fact that it is not just about proper, healthy food and sufficient movement. Incredibly many factors depend on whether you lose weight or not. Thus, sufficient sleep plays an important role in the waste process.Nutritionist Anita Mulderij gives you 6 sleep tips that help you lose weight and immediately explain the relationship between sleep and weight loss (and overweight ).
If you do not spend enough hours sleeping, you may lose weight. This is because in case of sleep failure, the hormones ghrelin (indicate if you are hungry) and leptin (indicates when you have had enough) can not do their work properly. This makes you more likely to eat more and more. Also, insufficient sleep makes you less active throughout the day.What can you do to get sleep faster and lose weight ?
1. Avoid changing bed times
Weekend! For many people, this means doing fun things, not thinking about work, another rhythm. You go out late in the night and only spend 5 o’clock in bed. Whether you’re staying late with friends and just spending 2 hours in bed. Well, who does not do this now? Nevertheless, such a changing sleep pattern seems to be associated with weight gain.
This is of course because you eat more if you are up for longer. Certainly when you go out, at that time there are usually a lot of calories due to alcohol and snacks. For example, research has shown that people who had such extremely different bedtime nights had more belly fatand there were also more traces of sugars and fats in their blood.
If you go out or stay late, do not try to eat anymore and just drink water, herbal tea or vegetable juice. This will greatly help to lose weight.
2. Do you have a sleep schedule?
A sleep schedule ? Yes! This will prevent you from changing your sleep pattern and give your body the rhythm it needs so much. Make sure you get sleep at night every 7 to 9 hours and do this at the same time. Do not try to deviate more than an hour here. If your body constantly has to get used to changing sleep times, it becomes increasingly difficult to keep your healthy eating and exercise healthy. These two factors contribute to a good waste management process. For sufficient movement, you need energy and get that energy right by a good night’s sleep. This energy can use you well to exercise, run or whatever you do to lose weight.
3. Avoid blue light as much as possible
The phone that you now have in your hands? Yes, so you can not go to bed late in the evening. Our screens give off “blue light”, which causes your sleep hormone to become melatonin . This has the same effect as you are in a daylight environment. What can you do about that? Many phones have a built-in app, giving your screen hot light. It also helps you to sleep your phone and laptop for at least an hour before going to sleep. Instead, read a book or do some yoga exercises. These make you calmer and become more aware of your body and what it takes. If you do this everyday, you will learn to know your body and its needs. You will learn to observe yourself. As a result, you will overcome less quickly and balance better.
4. Find a way to relax
Relaxing your body before going to sleep helps you get in the mood for a quicker sleep. How to relax best? That is different for all. The one is completely relaxed from an episode of his favorite series, while the other is more likely to meditate for a quarter of a moment to find peace.There are plenty of ways to relax. Go for something that works for you!
When you sleep calmly and relaxing, you sleep longer and better. This does not disturb your metabolism. If your metabolism is disturbed you burn less calories and slimming will be more difficult. It is striking that less sleep has more influence on metabolism in men than in women.Researchers are not yet making this difference.
5. Can not you sleep? Get out of bed!
You would think that if you do not fall asleep you make yourself wake up, but nothing is less true. When you stay in bed while you can not sleep, you will see your bed as a place where you will not sleep properly.
Get out of bed and do something that allows you to relax (indeed, that book where you may have started earlier that evening). That’s how you keep these two things separate and you can hide your bed again if you start feeling tired again. When you can not sleep once, that is not very much. There is especially a problem if you are suffering from insomnia or other sleep problems .
6. Match your eating and sleeping behavior
It is advisable to eat no more three hours before going to sleep so that the food will not affect the quality of your sleep. Your hormone housekeeping can then be restored optimally during sleep, making it better for you to burn fat. This makes slimming easier.
Always keep in mind and plan your last eating moment before going to sleep. If you sleep for eight hours each night, you will never eat at least 11 hours. Your body will then get the chance to “clean up” and burn it. If you want to fall quickly, always try 12 hours between your evening meal and your breakfast.