Weight is a problem for many of us. All of us know that being overweight is one of the underlying causes of many diseases, from simple illnesses to life-threatening illnesses.
Because the one disadvantage for all of us adults is the time it takes to pay attention to our health, pay attention to our training, pay attention to whether our diet is right with us or not.
Because life has so many things, we need to care that we forget that we need to take care of the important thing that is our health first.
How will this article help you deal with weight and sleep-related issues?
And you will learn how we can reduce weight gain during sleep and how we use pre-bed drinks that will aid in burning fat in the body. Now BellyFatZone invites you to refer to this article together!
Sleep and weight loss relationship
The latest research shows that you are more likely to gain weight and increase blood sugar when you eat dinner late, regardless of the number of calories.
Eating dinner at 10 p.m. instead of 6 p.m. can affect your blood sugar and fat-burning ability.
The study found that those who ate dinner late had nearly 20% higher blood sugar and a 10% reduction in fat burning than those who ate dinner early.
New research has found that the time you eat can affect weight gain or loss.
Eat is related to wealth increase.
A recent study in the Journal of Endocrinology & Metabolism stated that eating late dinner is linked to weight gain and increased blood sugar levels, even though the daily intake is the same.
Jonathan C. Jun, a doctor, associate professor at Johns Hopkins University, and the author of the study said: “We found that late dinner is linked to obesity and wanted to find out more.
Does this habit really change metabolism in a way that promotes obesity or not?
“So that's why we started doing this randomized, clinical trial, getting healthy people, and feeding them at two different times, controlling food, controlling diet drink and control their sleep. ”
Same meal, same sleep time
Jun and his team of 20 healthy volunteers (10 men and 10 women) to learn how their bodies convert their dinner at 10 p.m., instead of 6 p.m.
All of the study participants went to bed at 11 pm.
The study results showed higher blood sugar and lower fat burned during late dinner, even when the diets were the same.
“We were amazed. Other researchers did a similar job looking at circadian rhythms and diet. They found that if you were out of phase with your body's normal circadian rhythm, you wouldn't be able to metabolize glucose usual.
The study also found that those who ate dinner late had nearly 20% higher blood sugar and 10% reduced-fat burning than those who ate dinner early.
“The most interesting part of this study is the researchers found that not everyone is affected by late dinner eating,” said ChenJuan Gu, Ph.D., a researcher at Johns Hopkins University.
Not anyone is always affected by food:
According to author Jonathan, those who habitually eat late at 2-3 am do not seem to be affected much by eating late at night.
Everyone's metabolism is not the same. As a result, you may find that some people's health is affected by eating late, while others suffer.
This study further explains the effect of time spent on food on metabolism, burning calories.
The findings can adjust eating habits.
Lisa K. Diewald, a nutritionist and head of the MacDonald Center for Obesity Prevention and Control at Villanova University, said:
“Although the study was conducted on a small group of normal-weight young volunteers, it has provided us with some information that is useful for adjusting our eating habits. as healthy as possible. ”
Diewald also adds that these findings are significant in disease prevention.
The results of this study are a reminder to everyone about the importance of eating time. They may contribute to an increased risk of chronic diseases like diabetes and heart disease.
According to Diewald, by far, dinner is the meal providing the most calories of the day for most adults.
Busy people who habitually eat breakfast and lunch through the loudspeaker often eat later and more during dinner.
This can significantly affect the metabolism of glucose and fat in the body, even in young people with a healthy weight.
How to change your eating habit:
Diewald recommends having a light, high-protein snack in the afternoon if you know you'll miss out on dinner time. Also, set a goal to increase your breakfast or lunch portion sizes if possible.
Conclusion Sleep and weight loss relationship
This latest research shows that you could gain weight and increase blood sugar if you eat dinner late.
The researchers found that not everyone reacts equally to eating late at night, but sticking to the habit for a long time contributes to an increased risk of chronic diseases like diabetes and heart disease.
Experts recommend that when you are busy and have to work for a long time, you should eat a healthy snack in the afternoon to limit cravings late at night.
The Science Behind Sleep and Weight Loss Video:
What to drink to lose weight overnight?
It is not necessary to train too tired and adopt an arduous diet, drink the right drinks before bed, and you can still lose weight quickly.
For a long time, health experts have generally agreed that we should limit what we consume in the hours before bed.
Eating or drinking before bed will add extra calories and increase your risk of cardiovascular disease and diabetes.
While this may be true when you eat a bedtime snack, researchers are now discovering that consuming small amounts of specific foods (e.g., protein) can be beneficial—active physiology at bedtime.
Accordingly, drinking a soothing drink before bed is not only a way to relax before bed, it can also improve your sleep and even help you lose weight – depending on what you drink.
Here are six bedtime drinks that can do just that:
Protein supplementation before bed – especially if you've exercised before, stimulates muscle repair and rebuilds while you sleep. The more muscle you have, the more calories your body burns.
Milk is a delightful source of protein, especially for children. (Do you remember your mother giving you warm milk to help you fall asleep?)
Milk (whether warm or cold) contains calcium and tryptophan, both of which have improved sleep quality.
Milk also contains two types of dairy proteins – whey and casein. Bodybuilders are known to consume whey protein after a workout as it quickly builds muscle mass.
However, casein protein is a slow-release protein better suited for building muscle in the long run.
“Consumption of casein protein (~ 30–40 g) before bed can significantly increase the rate of muscle protein synthesis and overnight metabolism without affecting fat breakdown,” the association. International Sports Nutrition said in an article.
A good source of casein is Greek yogurt. The Greek yogurt supplement before bed provides a healthy amount of casein protein and provides a steady amount of amino acids for muscle recovery.
Plus, yogurt shakes can create a delicious, gentle bedtime drink.
Chamomile is known to be a sedative, albeit a mild one. (In fact, chamomile is listed as an official drug in the pharmacopeia of 26 countries, including Germany, Belgium, France, and the United Kingdom.)
It increases glycine levels in the body, a neurotransmitter that helps relax your nerves and makes you feel sleepy.
Chamomile has also been linked to improved blood sugar control and weight loss.
Researchers have identified four compounds in chamomile that, together, can regulate carbohydrate digestion and sugar absorption.
Warm chamomile tea before bedtime will help you relax and sleep deeply. Also, chamomile is great for dealing with abdominal pain.
So a warm cup of chamomile tea is perfect for relaxing before bed. Note that there are many industrial teas containing caffeine on the market that will have the opposite effect causing insomnia.
Red wine or grape juice
Resveratrol, the famous antioxidant in red wine, can turn excess white body fat into energy-burning beige fat. But, who wants “beige fat”?
Researchers have long believed that there are only two types of fat in the body – white fat, where fat is stored as energy, and brown fat, which burns the fat to generate heat.
Scientists have since discovered that beige fat, which is created from white fat, can burn energy.
Resveratrol can enhance the conversion of white fat to beige fat; it can prevent obesity at a high rate.
Resveratrol is a compound found naturally in red grapes, blueberries, strawberries, raspberries, and apples.
Resveratrol is one of the antioxidants created in these fruits.
These compounds help enhance the oxidation of beige fats and burn the excess as heat by the body.
A glass of red wine before bed can also help you relax. Don't overdo it – drinking more than two drinks may interfere with your sleep.
Kefir fermented milk drink
Kefir fermented milk drink is a fermented beverage that is usually made from cow's milk. It is rich in probiotic bacteria and is a good source of calcium.
Kefir has a sour, aromatic taste – similar to yogurt – but it has a thinner consistency than yogurt, so it's more like a drink.
Researchers have suggested that kefir probiotics may modulate the intestinal microflora, inhibit lipid formation, and promote fatty acid oxidation. This can reduce body weight and prevent obesity.
Protein from soybeans
If fermented kefir or Greek yogurt isn't your taste – for example, if you are lactose intolerant or on a vegan diet, soy water can also provide protein. While promoting weight loss.
Researchers have shown that soy protein is as beneficial as other proteins for weight loss.
Additionally, soybeans have been widely studied for their heart-healthy benefits. Some researchers believe that soybeans provide this heart-protective benefit by reducing body fat.
In one weight loss study, researchers showed that soy foods, in place of other foods, were linked to weight loss and improved heart metabolic risk without any physical function loss: substance or strength.
Melatonin has the ability to improve sleep quality and reduce belly fat, which is abundant in soy water. Therefore, a cup of soybeans before bed will help you lose weight effectively, have a good night's sleep, and have beautiful skin.
Yes, you did not hear wrong. One problem with all the drinks discussed above is that they contain at least some calories.
On the other hand, water contains no calories, making it superior to any other beverage in terms of caloric intake.
Note that cold water is an effective natural way to drink weight loss water. In particular, you should not drink carbonated water because it only makes us gain weight.
The best solution is to drink purified water that has been filtered through the machine.
Plus, Water also plays many roles in the body, including digestion, absorbing nutrients, and burning fat for energy.
In fact, without water, your body cannot properly metabolize fats and carbohydrates.
With these pre-bed weight loss drinks, you should persistently perform regularly after each dinner to soon have a body with the same weight as desired.
Losing weight is not too difficult if we know how to make the most of every time of the day. Making the most of your sleep time is the easiest thing to do.
Lose Weight FAST with this Bed Time Fat Cutting Drink
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