Sleep and Weight Loss: What Sleep Habits Can Help You Lose Weight? Sleep and weight loss. Communication

08.08.2020

Sometimes, whatever is done, it is impossible to lose weight. Look at your rhythm of life and relaxation. It happens that the reason lies in a banal lack of sleep. Sleep and weight loss are very related.

Lack of sleep enhances the sympathetic nervous system. The hormone leptin, which suppresses appetite, begins to give way to ghrelin, which excites him. As a result, the person begins to overeat.

Leptin signals the brain that you have eaten enough. When there is not enough sleep in a person's life, this hormone is produced weakly. But the "always hungry" hormone ghrelin begins to work violently. He wants to "seize", to compensate for the lack of normal sleep.

If you don't get enough sleep, you will probably overeat!

With a lack of sleep, the level of ghrelin rises by 45%. Consequently, the body will receive more calories than it needs. Moreover, the neurons in the human brain that are responsible for the functions of the body cannot cope with their work due to poor quality sleep. Hence - poor health, lack of stamina and lethargy.

Statistics are not encouraging and speaks of a decrease in sleep in people around the world by half an hour a day. Not getting enough sleep leads to high blood sugar levels. Insulin in the body cannot cope with the incoming amount of glucose. This creates a feeling of hunger. Doctors sound the alarm: regular lack of sleep can develop diabetes.

Poor sleep causes depression, which, of course, does not contribute to weight loss either. Increased irritability and fatigue lead to a decrease in the production of serotonin in the body. As a result, you want to eat more and more often, especially sweet and fatty foods.

Regular lack of sleep leads not only to weight gain. The immune system is weakened, which will immediately affect the work of the whole organism. It turns out that healthy sleep and weight loss are directly related.

By the way, the posture during sleep is also important. Ideally, sleep on your back. Then the body is completely relaxed, breathing is calm, the neck muscles are not loaded. But you should not get hung up, because there are contraindications for each pose. Sleep the way you like. The main thing is to sleep continuously for as long as possible.

A sleep lasting from 6 to 10 hours is considered normal, everything is very individual here, focus on your well-being.

For the production of the sleep hormone - melatonin, it is important to go to bed at about 22.00.

We understand that this is almost impossible, but try. If the price of a normal weight is to go to bed early, then why don't we make this “sacrifice”. It will be easier for the body to lose weight.

To sleep well and lose weight:

Get rid of stress and depression. Find ways to relax and detach yourself from stressful situations.
See a psychologist if you are having trouble sleeping due to stress. It's not shameful! It is normal to contact a specialist for a solution to the problem.
Set up food. Eating light and simple meals for dinner will help the body fall asleep and sleep well.
Drink a glass of milk before bed or chamomile tea. Take a relaxing bath and self-massage.

Remember, if you want to lose weight but don't get enough sleep on a regular basis, all your efforts will be in vain. Start with sleep! Organize healthy sleep and losing weight will not keep you waiting long!

It would seem how sleep and weight loss can be connected and how serious it is. I am sure that the majority do not pay much attention to this. For example, take two people who do the same workouts at the same intensity and have the same lean meat diet with plenty of vegetables and moderate amounts of carbohydrates. Do you think they should be of the same physique? And if one is overweight and the other is perfect, lean, what do you say?

You will probably start talking right away about metabolic diseases, genetic problems, or something else. And few will ask the question: what is their sleep mode? Indeed, in the modern world, the topic of losing weight is only talked about. And, basically, everything revolves only around training (for example) and proper nutrition. The formula for weight loss goes something like this: "eat less and move more." And nothing else? What about healthy sleep for weight loss?

Sleep and weight loss. Is there a dependency here?

According to various sources in developed countries, about 35% of people do not sleep enough. At the same time, the number of overweight people is approximately identical. Is there a connection between sleep and weight loss?

Not getting enough night rest (less than seven hours a night) can diminish or negate the benefits of your nutritional system, according to a study published in the Annals of Internal Medicine. In this experiment, the participants had different rest patterns at night. Also, they were all on a weight loss diet. When participants got the rest they needed each day, half of the weight loss came from fat. When they began to decrease their nighttime rest, their fat loss was halved for the same amount of food. More interestingly, they felt hungrier, lacked food, and lacked overall energy for exercise. Overall, the sleep-deprived participants showed a 55% reduction in fat in total weight loss.

Connection with metabolism ...

And now let's turn to metabolic processes. It turns out that lack of sleep directly affects the body and causes the so-called "metabolic weakness". The term was coined by researchers at the University of Chicago who looked at changes over four days.
limited sleep duration.

But it's only four days, you say. What could be tragic here? After all, a couple of cups of strong coffee and off you go, what's the problem? Many people think so, but let's look at the results of the experiment.

In just four days, the body's ability to properly use insulin (the main hormone that controls blood glucose) is completely disrupted. Scientists found that actual insulin sensitivity dropped by 30%.

For those who don't know why this is bad. When insulin is functioning properly, fatty acids and lipids are promptly removed from the bloodstream and inhibit fatty deposits in various organs of the body. As you become more insulin resistant, fats (lipids) actively circulate through your bloodstream and neutralize large amounts of insulin. As a result, fat is stored in various organs, such as the liver, and can lead to diabetic diseases and overall weight gain.

Link with hormones ...

But that's not all. What is hunger? Many people believe that hunger is just a matter of willpower and can be controlled. But this is far from the case. Hunger is regulated by two hormones: leptin and ghrelin.

Leptin is a hormone produced in fat cells. The less leptin you produce, the more you feel hungry. In turn, the more ghrelin you produce, the more you feel hungry, you burn fewer calories, and food is stored as body fat. In other words, you need to keep your levels of these hormones in check in order to successfully lose weight, but lack of sleep makes this impossible.

A study published in the Journal of Clinical Endocrinology and Metabolism confirmed that sleeping less than six hours a day signals your brain to inhibit leptin production and stimulate ghrelin production.

If this is not enough, then there is another factor that scientists have discovered. It can severely disrupt your weight loss plans. When you don't get enough sleep, your cortisol levels rise. It is a stress hormone that is often associated with increased body fat. Cortisol also activates reward centers in the brain that create unhealthy food cravings. High levels of cortisol and ghrelin create an explosive mixture in your brain that cuts off your satisfaction zone from food. And your hunger becomes your constant companion. Without a dramatic increase in food intake, you are
in this case, do not last long.

All this determines your loss in the fight for weight loss.

Loss of control over food intake ...

This could be the end, but I would like to mention another problem that you will experience in the absence of healthy sleep. It turns out that not getting enough sleep can lead to a state similar to that of a drunk person. You lack mental clarity and cannot make the right motivated decisions. In particular, in relation to the products that you consume. The increased activity in the pleasure center of your brain makes you seek solace in high-calorie foods.

Usually, your insular lobe of the brain (which is weakened in the absence of healthy sleep) balances this process and gives strength to fight bad desires. But now is not the case. Sleep deprivation, according to research by scientists, forces you to choose large serving sizes of all foods, which leads to an increased likelihood of gaining excess weight.

If you are not tired, then one more fact from scientists from Brazil. No matter what your fitness goals are, having great muscle is very important. After all, it is with the help of muscle work that we burn excess calories and fat. But not getting enough rest at night is the enemy of this process. Scientists from Brazil
found that insufficient sleep decreases protein synthesis (which is the building block of muscle), causes muscle loss and is more likely to be injured.

Healthy sleep habits

As we learned above, eating healthy and exercising are just a few sides of the weight loss puzzle. Try the night rest habits recommended below and you may experience unexpected results in your weight loss efforts.

1. Skip a hearty dinner

Of course, if you are fond of plentiful portions of pizza before going to bed or order huge burgers online with home delivery, then it is likely that waking up in the morning you will feel not only heaviness in your stomach, but also a general feeling of fatigue. Instead, try to make your dinner light and tasty. You can include vegetables, lean protein, a small bowl of rice, buckwheat, quinoa, or other whole grains. Please note that the portions should not be large, but also not make you feel hungry when falling asleep. Reducing calories at the end of the day causes your body to spend energy not digesting food, but burning fat during sleep. Thus, weight loss occurs during sleep.

2. Lower the temperature in your bedroom

It is, of course, comfortable to keep your body warm and cozy in bed, but did you know that keeping the air in your bedroom cool can lead to weight loss? The medical journal Diabetes cited one small experiment in which participants slept at three different temperatures: 18, 23 and 28 degrees Celsius. Those who slept at 18 degrees for a month doubled their brown fat, which reduced their belly fat. Unlike white fat, which stores calories, the mitochondrial cells of brown fat actively produce
energy, converting calories into heat.

3. Take a small protein snack before bed (if needed)

Late snacking should be avoided, but if you just need to calm a rumbling stomach, protein is the best choice. You only need a small serving to calm your appetite. So try a small piece of cheese, a handful of nuts, or a glass of milk or dairy products.

4. Prepare your breakfast in advance

Cultivating the habit of planning your meals is a sure way to limit your intake of excess calories. Prepare and plan your breakfast ahead of time so you don't think about breakfast and lunch in the morning and don't rush into high-calorie fast food, replacing it with healthy portions of healthy food.

5. Disconnect all electronics before bed.

Sleep and weight loss go hand in hand. Research shows that shrinking screen time can help us fall asleep faster as we remove vivid visual images from the retina and allow our bodies to enter night mode unhindered. Before bed, it's time to read your favorite book, meditate, or take a warm bath.

On the other hand, eating sugar-sweetened treats, drinking alcohol, or watching TV shows late will only warm up your body and make it difficult to fall asleep. Instead, make a cup of chamomile or other herbal tea, pick up a book, and relax.

6. Go to bed at the same time every day.

If you are struggling not only with falling asleep at night, but also with waking up in the morning, be sure to establish a strict sleep routine. Aim to fall asleep and wake up at the same time every day, whether you are busy or exercising. This will help you sleep better and get up easier for your morning exercise.
Those on a well-defined sleep schedule tend to sleep better overall. Also, we already know that getting enough sleep is absolutely essential for weight loss. A study published in the journal Annals of the Internal Organs found that people of average weight typically get 16 minutes more sleep per day than overweight people. Why? As we discussed above, sleep helps regulate levels of ghrelin and leptin, which can stimulate hunger and regulate energy appetite.

7. Avoid any amount of alcohol at night

It may seem like a few glasses of wine at night will help you fall asleep faster. But it really won't help you get the deep, restful sleep your body needs. "Alcohol taken before bed can affect the quality of sleep in the second half of the night," says Rebecca Scott, PhD in neuroscience at the Comprehensive Sleep Center at New York University's Langone. This is because when sugar from alcohol is metabolized, the body does not actually rest. This results in an increase in the falling asleep phase and a shorter fragmentary dreaming phase.

As you can see, for your sleep to participate in losing weight, not so much is needed. Just follow the simple rules described above and sleep at least 7 and no more than nine hours, fall asleep about 10 hours, because the interval from 22-00 to midnight for the start of sleep gives maximum rest to all body systems. I hope now you don't think that sleep and weight loss two different things.

Sleep and lose weight? Is it really possible? Oh yes! Find out more in the article, take on board 11 secrets of losing weight while you sleep and improve effortlessly!

Losing weight while you sleep ... Sounds tempting, doesn't it?

Each of you will be able to get rid of extra pounds while staying in the arms of Morpheus, if you follow my advice.

Still can't believe it?

But in vain, because this is not a fiction that is far from reality, but the pure truth.

Today I will share 11 ways to help you lose weight while you sleep!

1. Consume fiber daily

Eating a lot of fiber is essential to improve digestion and eliminate bloating.

You can easily get your daily fiber intake from fruits, vegetables, and whole grains.

This is the golden key to losing weight at night.

I am absolutely convinced that 5 servings of vegetables a day will do the trick!

2. Drink plenty of water

Drink 9-10 glasses of water a day. This will help maintain a healthy fluid balance in the body.

Plus, you'll forget about the bloating that comes with dehydration forever, as our body begins to retain moisture in this situation.

Do not forget about this and not only when losing weight!

3. Dance!

Dancing is a great way to burn calories without resorting to exercise.

Today there are many video games, such as Wii Fit, that allow you to dance to your favorite music while watching your calorie burn.

Great motivation!

I love dancing with my two daughters. It brings us together great!

4. Reduce sodium intake

Can excessive salt intake cause excess weight?

Too much sodium forces the body to retain moisture, which means bloating is guaranteed.

When purchasing certain products, pay attention to the presence of this substance in them.

If you limit yourself to 1.5 grams of salt per day, then you will certainly lose weight every day and become slimmer and slimmer!

5. Avoid late snacking

I know how difficult it can be at times to fall asleep without a late snack.

But if your balanced dinner is made up of protein and complex carbohydrates and is accompanied by light fruit snacks, then you are more likely to avoid night-time cravings.

And how often we are used to sending snacks into our mouths out of banal boredom!

Do not do this and you will be able to get rid of extra pounds in a dream, and in the morning you will feel full of strength and energy!

6. Sleep in the right clothes

I love sleeping in tight-fitting shorts and a T-shirt as it reminds me of the importance of being slim and fit.

Despite the fact that I play sports and work as a fitness instructor, I often find it difficult to maintain a healthy diet, and tight clothing helps to fight food temptations.

If I feel that the shorts are getting tight, then immediately I understand - it's time to reconsider the diet and training schedule.

Do not wear loose clothing, because this is fraught with the hidden factor of gaining extra pounds.

7. Think positively

If you maintain a positive attitude, you are more likely to regularly eat, exercise, and generally lead a healthy lifestyle.

Optimists in general achieve more and, as a rule, are much more successful in all aspects of life than pessimists and negative people.

So stop frowning, get rid of depressing thoughts and allow yourself to be happy! This is the key to great health and healthy sleep, and therefore the body!

8. Avoid certain foods

There are a number of foods that cause bloating. Therefore, excluding their diet, you will wake up and see a flat slender tummy!

Avoid vegetables such as broccoli, cauliflower, cabbage, onions, artichokes, asparagus, and legumes. In addition, wheat bran bread is also not recommended for consumption.

Try to skip these products and you will notice the difference within a few days.

9. Forget about soda

If you want to see in the morning that the arrow on the scales has gone down, forget about carbonated drinks once and for all. By the way, this also includes beer.

This may sound difficult for some of you, but losing weight is worth it!

The little bubbles in the drinks you love so much are the culprit behind the extra pounds and bloating.

10. Chew food thoroughly

It would seem that what could be easier than chewing?

However, think about how many times in a hurry you shoved food into yourself without really chewing it!

Take your time while eating, and you will feel full even before you finish your meal, which means you can reduce the number of calories consumed and you can lose weight.

It also makes the digestion process easier.

11. Use spices

Foods such as black and chilean peppers and vinegar can trigger the release of stomach acid, which can lead to bloating.

Try fresh or dried dill, basil, mint, sage, tarragon, and rosemary to improve the flavor of your food and not harm your body.

I hope that these tips will help you lose weight while you sleep!

Do you feel bloating in the morning?

How to deal with this phenomenon?

Everyone knows that losing weight requires a huge amount of effort to achieve at least some result. This requires a strict diet, dietary restrictions and grueling physical activity. But surely there should be an easier way to lose weight that does not require such sacrifices. And it exists, even more than that - it is so simple that many do not even know about it. It is about losing weight in a dream. The question immediately arises - how to lose weight in a dream, is it possible at all? It's actually much easier than it sounds, but for this method to work, there are a few key rules to follow.

Contributing factors for weight loss in sleep

While we are trying to find ways to dump everything, our body comes up with everything for us. The work of internal organs does not stop for a second, even during sleep. At this time, our body is in a state of active self-cleaning, which has a beneficial effect on weight loss during sleep. In addition to breaking down fat to store enough energy to cleanse and renew cells, the body also produces hormones to help with this.

At the same time, such processes take place only during healthy, full sleep. The wrong regimen, oversleeping and lack of sleep, lack of rest - all this leads to significant disturbances in the functioning of the body, which can lead to weight gain. This is due to the wrong balance of hormones. The body has to produce hormones that stimulate hunger in order to provide itself with enough energy in the absence of rest. After all, energy is spent constantly, but it is replenished not as quickly as we would like.

This also includes the correct diet and diet. Everything that we eat before going to bed, the body digests only when we sleep. If we eat something heavy that disrupts the natural balance of the body, we get two problems at once: sleep problems and digestive problems. Therefore, it is very important to carefully monitor your evening diet.

How to lose weight while sleeping

So, in order to start all the processes necessary for the full functioning of the body during rest, you need to follow several rules. They address several aspects of good rest at once to ensure maximum efficiency:

Sleep at night. Not all sleep times are equally good. Only at night, from ten to twelve o'clock in the evening, the body gets a good rest. Morning sleep is already less useful, and daytime sleep practically does not give the body a rest.
Follow the regimen. You will be surprised how fresh you will feel if you start going to bed and waking up at the same time every day. This is due to the establishment of a work schedule for your body, which will have a beneficial effect on the quality of rest, which will only contribute to weight loss.

Turn off the lights. For a good rest, complete darkness in the room is very important. Sleep hormone begins to be produced only under these conditions, and a lack of it will lead to poor quality sleep.
Do not eat at night. Evening snacks unnecessarily stress the digestive system, which already works even at night.
Put your phone aside. It is also advisable not to watch TV or use a computer or laptop. In addition to the fact that the light from the screen irritates our eyes, gadgets also lead to excessive emotional and mental stress.

Thus, to ensure guaranteed fat burning at night, you first need to ensure the sleep itself. The more and better you sleep, the better you rest, but remember that you cannot oversleep either - it can be fraught with headaches and hormonal imbalances.

Than having dinner before bed

Although it is rightly believed that eating before bed is not recommended, fasting is not an option either. For normal functioning of the body, you must definitely have supper. But here you need to follow your own rules:

Dinner should be no later than three hours before bedtime. This will give the body time to digest most of the food and thereby relieve some of the stress.
In no case should you overeat. This also leads to unnecessary stress on the gastrointestinal tract. And reducing the amount of food consumed will direct the body to break down the fats already present in the body.
Eat in the evening only light food that does not burden the body. To do this, you need to monitor the calorie content of foods and the content of fats, proteins and carbohydrates in them.

While there are no specific guidelines for eating before bed, there are foods that are better absorbed. Weight loss is beneficially affected by:

Fermented milk products - cottage cheese, yogurt, ayran, yogurt and others. It is advisable to take foods with low fat content, but not fat-free.
Chicken and quail eggs.
Lean white meat - chicken, rabbit.
White fish and seafood.
Vegetables - carrots, broccoli, spinach, cabbage, lettuce.
Fruits - pears, apples, oranges.
Berries - cherries, blueberries, currants, raspberries.

What to drink before bed

In addition to proper nutrition, you need to know what to drink in order to lose weight while sleeping. There are no complicated and strict rules here either, only general recommendations that will positively affect your well-being and help you lose weight. Before going to bed, you should drink such drinks:

Blueberry tea. It helps lower blood sugar levels.
Oolong tea. Oolong has many beneficial properties, it has a beneficial effect on the general condition of the body.
Warm milk. It can help you relax and sleep better.
Freshly squeezed vegetable juices.
Green tea. Like vegetable juices, green tea helps speed up metabolism
Anise infusion. This infusion will help you relax.

You can also drink kefir before going to bed. In addition to the fact that this drink is useful in itself, it quenches not only thirst, but also the feeling of hunger. Drinking coffee or other drinks containing caffeine is not recommended. They will give you a charge of completely unnecessary energy and disrupt the normal state of the body.

It is scientifically proven that sleep and weight loss are directly related to each other. The human body, despite the apparent immobility, loses several hundred kilocalories during the night's rest due to physiological processes. Proper sleep management, supported by a low-carb diet and reasonable exercise, will help you lose weight without exhausting hunger strikes and without compromising your health.

What is the danger of lack of sleep?

Constant lack of sleep can adversely affect your figure. Sleep deprivation triggers the release of ghrelin, which is responsible for feeling hungry. A person's control of satiety decreases, he constantly wants to eat, so during a meal he eats much more than a person who is losing weight should eat.

At night, a large number of hormones are synthesized in the body, which have a great effect on the general condition of the body. These include the hormone cortisol, which is responsible for metabolism and is involved in the production of energy from internal resources.

If a person does not get enough sleep chronically, does not take enough time to sleep, does not follow the regimen, then a hormonal disruption may begin in his body, which will entail weight gain.

In stressful situations (and constant lack of sleep is one of them), the human body tends to store fat. Therefore, you can gain weight even with a relatively low calorie diet.

Effects of sleep on weight loss

Sleep has been shown to affect weight loss. At night, the body is cleansed at the cellular level, and energy is spent on this - an average of 60–70 kcal per hour.

Calories in a dream are spent on the main life processes - blood circulation, the work of the heart muscle, the activity of the brain, metabolism, residual digestion, the breakdown and assimilation of nutrients received from food.

Therefore, despite the lack of physical activity, the process of energy expenditure does not stop, and weight loss during a night's rest is possible.

According to biological rhythms, around 1 am the optimal time for the synthesis of growth hormone - somatotropin, due to which the process of fat breakdown is accelerated many times over.

It is estimated that with a weight of 60–70 kg, a person spends 60–70 units of energy in sleep. Therefore, for a 7-hour rest, he will lose 420-490 kcal.

How and how much sleep do you need?

To get rid of excess weight at night, it is imperative to follow a sleep schedule.

It is believed that for active weight loss at night, you need to sleep at least 7 hours. In order for the rest to be full and healthy, you need to go to bed no later than 23 hours - this corresponds to the daily biorhythms of the human body.

From 11 to midnight is the best time to lose weight

It is believed that 1 hour of sleep before midnight is equal to 2 hours after, therefore, going to bed at 10 pm, you can provide yourself with additional time for good rest.

The optimal time for ascent is between 6 and 7 hours. By this time, the body had rested, lost several hundred kilocalories and prepared for a new working day.

Basic principles of falling asleep

To speed up falling asleep, be sure to ventilate the bedroom before going to bed. This must be done at any time of the year; during the warm period, it is recommended to sleep with an open window or balcony door.

It is important to monitor the temperature in the room. 16 ° C is considered optimal for healthy sleep.

A prerequisite for a good full sleep is complete darkness and silence. They promote the production of the sleep hormone melatonin. Therefore, you need to make sure that there are blackout curtains in the bedroom that do not allow daylight or the light of street lamps to pass through.

Any source of noise must also be eliminated. If this is not possible for some reason, doctors recommend using earplugs during sleep, which will help ensure silence during the night's rest.

Before going to bed, it is advisable to take a warm shower and wear pajamas made of natural fabric - linen or cotton.

Cotton bedding is also preferred as it absorbs sweat well. The quality of sleep directly depends on the quality of the mattress. It should be moderately stiff so that the body can take a comfortable sleeping position.

Going to sleep should also be correct. Not recommended:

watch TV at night;
sit at the computer for a long time;
talk on the phone.

These activities stimulate the nervous system and interfere with rapid and sound sleep. Some doctors believe that televisions, telephones and computers should not be in the bedroom because they negatively affect the quality of sleep.

To speed up the process of falling asleep, you can read a light book, listen to calm music, and meditate. But it is better to take a short walk in the evening.

Autogenic training helps to fall asleep quickly. You need to mentally force yourself to relax all parts of the body, starting with the tips of the fingers and ending with the head. You need to breathe deeply and evenly. In this case, you can fall asleep soundly in just a few minutes.

It has been proven that with the help of aromas it is possible to influence a person's mood. Aromatherapy can be used to help you fall asleep quickly and sleep soundly. Essential oils of mint, rosemary, lavender, rose and citrus have a beneficial effect on sleep and soothe the nervous system. Therefore, before you go to bed, you can use an aroma lamp and saturate the air in the room with useful smells.

Eating and drinking before bed

Doctors and nutritionists advise to have dinner no later than 18-19 hours, so as not to burden the stomach at night. Active digestion at night can negatively affect sleep quality. If you have an overwhelming feeling of hunger before going to bed, you can have a light snack with foods such as lean fish, seafood, chicken eggs, chicken or turkey breast, vegetables (carrots, cabbage of all kinds, spinach, lettuce, avocado) and fruits (apples, pears, plums, citrus).

However, you need to drink the entire volume in the morning. Drinking a lot of fluids at night can trigger unwanted trips to the bathroom, which can adversely affect sleep quality.

infusion of blueberries, which helps to lower blood sugar levels;
oolong tea, which helps to lose weight;
anise seed infusion, which helps to quickly relax and burn more kilocalories per night;
warm milk with a low percentage of fat, which helps to fall asleep quickly;
freshly squeezed vegetable juice (carrot, beetroot, cucumber);
warm water with lemon and ginger;
green tea to help speed up metabolism.

A glass of kefir in the evening will help digestion

It is believed that the best drink at night is any fermented milk product with a low percentage of fat (but not completely fat-free). After drinking a glass of kefir, fermented baked milk, curdled milk 2 hours before bedtime, you can not feel hunger at night.

Physical activity in the evening

Despite the fact that playing sports can help you lose weight, it is not recommended to exercise them immediately before bedtime.

It is better to plan all power loads in the first half of the day, in the evening it is allowed to do light aerobics or swimming. You can jog in the fresh air 3 hours before your night's rest. If you wish, you can purchase a subscription to the fitness center or special groups for those wishing to lose weight. The instructor will tell you what kind of physical activity is needed, and will select the optimal time for weekly workouts.

If there is no opportunity or desire to study in a group, you can refuse to travel by transport and periodically walk to work even after the end of the working day. To intensify the process, while walking, you can practice cardio load, accelerating your step to a distance of 100-200 m, and then again switching to a calm walk. Thanks to such training, the process of burning fat will increase, and the weight will steadily begin to go away.

Exercise reduces stress levels due to increased synthesis of the hormones of happiness endorphin and serotonin, which begin to be produced in the body 30–40 minutes after starting a workout.

How to wake up properly?

If the sleep was sound and calm, in the morning a person feels vigorous and rested. Doctors advise not to jump up with the first ring of the alarm clock, but to enter a new day gradually. You can calmly lie in bed, meditate, mentally tune in to a positive wave.

To activate all body systems, after waking up, you need to drink a glass of water at room temperature, to which you can add a few drops of lemon juice.

Morning exercises are essential for well-being. You can learn a few simple exercises that will take 5-7 minutes and make the body finally wake up.

Many doctors recommend that instead of morning exercises, just dance to energetic music. If possible, you can take a short run, which will give strength for the whole day and will help consolidate the result of night weight loss.

Conclusion

Thus, losing weight while sleeping is possible. This process can be accelerated by revising the diet, reducing the calorie content of the meals consumed. Delicious and healthy food is possible if you build a menu on cereals, vegetables and fruits.

Compulsory physical activity for those wishing to lose weight. Simple exercises will help to consolidate the results of weight loss, speed up the fat burning process.

The organization of a night's rest must be approached responsibly, creating all the conditions for a strong refreshing and promoting weight loss sleep.