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5 sleep habits that help you lose weight.. know them


Diet and exercise are two main aspects of successful weight loss if you follow a slimming regime, but there is another important factor which is “sleep.” Inadequate sleep may lead to changes in metabolism and hormones, which increase appetite and food cravings and reduce insulin sensitivity. These effects are so significant that insufficient sleep is a risk factor for overweight and obesity.


According to the eatingwell website, lack of sleep can make it more difficult to make healthy food choices, as mental health, mood and thought patterns are also affected. Here are five small changes to improve sleep to support a slimming regimen to lose weight.

1.

Cut back on caffeine after lunch

It turns out that caffeine can stay in the body for 6 to 9 hours after ingesting it, and that can make it difficult to fall asleep, and even if it doesn't seem to stop you from falling asleep, having a leftover stimulant in your body can reduce the amount of deep sleep you get.


Weight loss advice

If you consume caffeine regularly, moderate consumption (less than 400mg of caffeine per day) in the first half of the day will have little effect, but try to limit your intake starting in the afternoon, also watch out for any medications or supplements you take In the evening it may contain caffeine.


2.

Eat a high-fiber diet

Eating high-fiber, less processed foods is key to losing weight, as well as preventing most chronic diseases, plus it can help you sleep.


Weight loss advice

High-fiber, less-processed foods like fruits, vegetables, beans, and whole grains are what sustainable weight-loss programs focus on, since these foods are nutrient-dense with low calories, added sugars, and sodium. You're probably already focusing on these foods if you're trying to lose weight. So use the potential benefit of better sleep as an added incentive to continue making smart eating choices.

 

3 physical activity

Exercise burns calories, but physical activity also helps you sleep better Although the mechanism isn't fully understood, research suggests that those who exercise regularly — regardless of length or type of activity — sleep longer and get more sleep. Deep, restorative sleep is necessary for the body, compared to those who are less active.


Weight loss tip:

Burning calories and sleeping better is a double-win when trying to lose weight, so set (and stick to) a regular exercise schedule. Try to get at least 30 minutes of physical activity every day, but if you can't make a trip to the gym, you might A 10-minute walk or exercise can improve sleep that night.

 

4.

Get some sunlight

Are you struggling to sleep? It may help to go out several times a day and get a little sunlight. Incorporating short snippets of sunlight into your day can help remind your body that it's time to wake up and wake up. The goal is that as the day ends and gets darker, your circadian rhythms will respond by helping the body relax and fall asleep easier.


Weight loss tip:

Getting out of the house for two to three minutes walks you into the body's rhythms to promote sleep later that night when it's dark. If this is not available, open the blinds or sit by the window, and avoid sitting in the dark for long periods during daylight hours.


5.

body hydration

Staying hydrated is key to losing weight on a diet plan, and apparently also for getting enough sleep! A 2018 study found that individuals who got six hours of sleep or less were more likely to be dehydrated than those who slept seven to nine hours. However, getting up several times a night to go to the bathroom can disrupt your overall sleep.


Weight loss advice

: Set your daily hydration goal; Spread that amount throughout the day and focus on getting most of it by mid-afternoon, grab a bottle of water and aim to consume 75 to 80 percent of your goal by 3 or 4 p.m.

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