Seven night habits that make you gain weight

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Seven night habits that make you gain weight

Seven night habits that make you gain weight

Seven night habits that make you gain weight

The saying “whoever had time, ate” acquires a completely different meaning when it comes to weight loss. | , 05/03/2022

2022-05-03T10: 42

2022-05-03T10: 42

2022-05-03T10: 42

eat this, not that

overweight

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The adage “he who had time, that ate” acquires a completely different meaning when it comes to weight loss. Sleep is essential for the proper functioning of your body, and if you are like most Americans, then you certainly do not get enough sleep. According to the Centers for Disease Control and Prevention (CDC), more than one-third of American adults regularly lack sleep. And our body needs to have at least seven hours a night so that we can better maintain our health and mood. But there is good news (and a great incentive to fix something!): More sleep can help you lose unwanted pounds. . If getting more sleep does not mean just getting to bed a little early for yourself, then maybe these bad habits can prevent you from falling asleep earlier and losing the last few pounds that have clung to your body. hungry (because this creates its own sleep problems), you should also not get enough sleep. When you eat long before bed, your body will work to digest this food until late at night, and if your body is still excited, so will you. The later you go to bed, the less rest you have and you will wake up feeling down and more likely to grab high-calorie foods like these various unhealthy mornings. Quick tip: Instead of eating a big dinner, try to make sure the portions are about the same as breakfast and lunch, especially if you dine late. “The size of dinner portions varies from person to person, but try to eat slowly so that your stomach sends the message to your brain that you are full and that it is time to stop eating,” says Isabel Smith, certified. dietitian and founder of Isabel Smith Nutrition. They should eat their last meal at least an hour or two before bedtime Eat chocolate before bedtime Do not misunderstand us. Chocolate has many health benefits. In fact, any bar containing at least 70% cocoa is one of our favorite snacks and desserts with a low sugar content due to its high concentration of antioxidants and its ability to relieve stress. Unfortunately, if consumed too late, chocolate can make you unable to sleep. Dark chocolate contains caffeine, which can prevent your body from relaxing and falling asleep, especially if you are sensitive to caffeine. A tip: Chocolate bars contain varying amounts of caffeine, but on average 56 grams of dark chocolate contains about 70% about 79 milligrams. For reference, a 236 milliliter cup of coffee contains about 145 milligrams. If you know you are sensitive to caffeine, but do not want to cut out dark chocolate altogether, try a sugar delicacy early in the evening or reduce your portion size. Exercising too late Regular exercise has been found to help with insomnia at night, but going to the gym too late can disrupt your biological clock. Exercising before bed – about two hours before – can give your body so much energy that it will not be able to calm down when it’s time to finish the night and go to bed. A tip: if you are not a morning person, try exercising immediately after work or at noon if the map allows. This way, you can go home afterwards, eat dinner and rest well, knowing that you can sleep soundly when the time is right. If you get stuck in the office late, you better skip your afternoon workout and go to bed early. If your body is resting, you are more likely to follow a healthy diet and exercise routine in the coming days. Long screen time at bedtime Allow your phone to charge quietly so that you too can have a chance to recharge. The light from the screens of your phone or tablet actually suppresses the sleep-inducing hormone melatonin. Also, resist the urge to turn on the TV at night. Watching your favorite TV shows late at night stimulates your brain and can make it difficult for you to fall asleep. Tip: If you can not stop scrolling before you go to bed, try to lower the brightness of your phone as much as possible to minimize melatonin suppression. However, the best thing you can do is keep the device away and limit the time you spend on it before bed. Start by turning off your phone at least 20 minutes before going to bed and, if you can, increase the time between using your phone and sleeping each night until you put your phone down one to two hours before going to bed. t Making your lunch box Preparing is what makes weight loss plans a reality and failing to plan ahead may be the reason you can not get rid of those annoying pounds. If you forgot to prepare your high-protein lunch or snacks the night before, this means you should go to the office cafeteria or nearby cafes for regular meals when lunch arrives and hope to have information about calories and diet. Tip: Take advantage of Sunday nights to prepare meals for the week ahead or at least for the next few days. Foods such as chicken breast, grilled vegetables or lentil and quinoa salads are easy to make in bulk and can be spread out at lunches throughout the week. To make things even easier for you, put your food in containers as soon as you finish cooking, so you can get one and run to work in the morning without worrying about anything. Drinking a glass of wine before bed for its resveratrol content, an herbal compound that is good for the heart. What you may not realize, however, is that your usual glass of wine at night is considered a high-sugar beverage, notes Isabel Smith, and excessive alcohol consumption can keep you awake. Alcohol generally has a negative effect on the quality of sleep. A single glass of wine at night may seem to relax you and help you fall asleep faster, but it actually prevents your body from sinking completely into the REM (REM) cycle, which starts a really restful sleep and dreams. Tip: try Swap a glass of wine with a cup of relaxing herbal tea before bed and your waist will thank you as well. If you can avoid alcohol at night, you will reduce your daily calorie intake by a few hundred, leading to even greater weight loss. But if you can not completely give up wine, try to drink a glass early in the evening – about two hours before bedtime – so as not to disturb your sleep cycle and close your home bar after a maximum of one or two glasses . Eating Spicy Foods Spicy foods can speed up your metabolism, but they also reduce your chances of falling asleep. According to Isabelle Smith, spices such as cayenne and tabasco not only speed up metabolism, but also improve blood circulation, which can add some unpleasant effects if you want to fall asleep quickly. Tip: Eat spices early in the day and season your meal with herbs for the evening. Or leave a few hours between your last meal and bedtime, especially if your dinner is spicy, and then you can avoid problems when you fall asleep later.

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eat this, not that, overweight

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