8 very simple habits to lose weight at bedtime will you feel happier
After a long day of hard work and healthy eating, we always want to pamper ourselves a little for a relaxing evening. But if you are trying to lose weight. keeping up with good habits is the most important thing to help you reach your goal. These evening movements will help to significantly reduce your waistline. Let's find out what night habits for Happy Skin You can easily apply to quickly achieve the desired weight!
%20(1).webp "8 very simple habits to lose weight at bedtime will you feel happier")
simple habits to lose weight Good evening
At this age, many people think that lack of sleep is better. but staying up late is the reason for weight gain. Julie Upton, MS, RD, registered dietitian and co-founder of Appetite for Health. says that lack of sleep disrupts hormones that control stress, and metabolic rate. and your feeling of fullness and hunger.
Additionally, lack of sleep might result in obesity and diabetes, and high blood pressure. Therefore, if you want to lose weight (and stay healthy), getting enough sleep should be a priority.
simple habits to lose weight Reduce exposure to computer and phone screens
It's time to review your online habits. According to a study by the light Research Center at the Rensselaer Polytechnic Institute. to get a good night's sleep, you should minimize your exposure to phone and computer screen light. The researchers found that with two hours spent in front of the screen at night. melatonin levels decreased by 23%.
What is the effect that Melatonin is the hormone that makes you sleepy? suppressing melatonin can disrupt sleep, and increase the risk of obesity and diabetes. In other words. browsing Facebook at night can disrupt your biological clock and make you feel anxious. Instead. try reading, journaling, or stretching one to two hours before bed to help you fall asleep more easily. and lose weight better.
Relax with yoga
If at the end of the day it is difficult for you to relax your mind, try yoga. A 2009 study found that practicing yoga improves sleep quality. reduces depression, and manages health in older adults. Another study found that practicing yoga helps you lose weight. Therefore, taking the time to do yoga before bed can help you be happier, slimmer, and sleep better.
simple habits to lose weight Have dinner early
You may find this a kind of self-indulgence. but according to a recent study, eating dinner less and earlier is a very effective way to avoid weight gain. According to the researchers, insulin is a hormone that causes muscles and fat cells to absorb the sugar in the blood, which is then converted into energy or stored. as fat. Since insulin is secreted a lot in the morning and is less effective in the evening. eating a lot of carbohydrates and sugar later in the day can lead to excess fat. Therefore. the earlier you finish your meal, the better.
habits to lose weight Choose snacks rich in protein
If you want to have a snack late at night. eat something that contains protein. One study found that snacking less than 150 calories did not lead to weight gain and actually benefited the synthesis. Protein for muscle strengthening (muscle growth and recovery) and cardiovascular health.
Besides, the nutritionist said. .eating a protein-containing snack before bedtime can support good sleep. You should drink their protein like casein (it is digested more slowly by the body) or eat one. or two hard-boiled eggs equivalent to 12 grams. Protein. "
habits to lose weight Don't let your mind idle
Have you ever been like this: feeling a little bored sitting at the office? and then you decide to eat a few cakes, drink more milk tea, and end up eating a lot of calories? Research shows that boredom is closely related to calories in the body. it makes you crave unhealthy foods. Therefore, to control cravings when bored, you should keep your brain active.
Avoid alcoholic beverages
Cutting back on alcohol is a great way to get away from the temptations of junk food. Alcohol not only disrupts sleep but also stimulates your appetite. explains Upton. So you will want to eat more calories when drinking. If you are the type of person who enjoys an alcoholic drink every night. try replacing it with some healthy kombucha or non-alcoholic tea. Caffeine is a substance.
Make the body cooler
There is nothing more comfortable than snuggling in a soft, warm blanket. but one study found that keeping the body cool at night can help with weight loss. A 2014 study found that letting the body cool down a little promotes weight loss. Researchers from the Maastricht University Medical Center in the Netherlands studied two groups.
The first group lost body fat after spending two hours a day for six weeks at 17 degrees Celsius. The second group spent six hours a day for 10 days at low temperatures and experienced an increase in brown fat. This may not sound good, but brown fat actually burns calories to generate heat. which means that the more brown fat you have, the easier it is to lose weight. So let your body cool down a little to help lose weight!
a summary:
Losing weight is a constant struggle for most people. The idea of dieting makes most people feel anxious and frustrated. However, there are small changes you can make to your lifestyle that will help you lose weight without feeling deprived or feeling like you are on a diet. These simple habits will help you lose weight at bedtime, making you feel happier and energized.