Mon, 27 Mar 2023


Young adults need 7-9 hours of sleep every night, and infants and adolescents need more rest to promote physical growth. Studies have shown that getting enough sleep can help regulate appetite, reduce overeating and help maintain a healthy weight.


Young and middle-aged people need 7-9 hours of sleep every night, and it is more difficult for people who do not get enough sleep to lose weight. (Photo via Unsplash.com)

New York, NY (Merxwire) - Even if you have started running in the gym, drinking 2 liters of water a day, reducing the temptation of sweets and chocolates, especially eating high-fiber foods such as vegetables and fruits, and even remembering to do home exercises at home, is the scale still not seeing any results? Don't Discourage because the one thing you might miss is whether you are getting enough sleep.

Sleep is an essential regulator of nerve, endocrine, and glucose metabolism. Studies have shown that long-term lack of sleep will affect metabolism and endocrine function, change the concentration of hormones that regulate appetite, increase ghrelin secretion, and reduce leptin. So when you don't get enough sleep, you will quickly feel hungry, have a significant need, and eat more than usual without knowing it.

Plus, lack of sleep can make you more likely to crave high-fat, high-carb, and high-calorie foods. A study published in "ScienceDirect" pointed out that people who sleep less than 7-8 hours, because of the increase of ghrelin in the body, feel hungry quickly, especially want to eat high-carbohydrate, high-fat sweets, sugary drinks or fast food. Eat other foods so that the body soon obtains calories. However, the calories consumed by these meals will not increase the body's metabolism but will accelerate fat synthesis and make the body feel more tired. Initially, lack of energy due to lack of sleep, do not want to move the body, and overeating high-calorie food, in a vicious cycle, fatter and fatter.

Sleep-deprived, you'll crave high-calorie or high-carb foods, such as fried chicken, burgers, pizza, and sugary drinks. (Photo via Unsplash.com)

Even worse, if you can't sleep enough, you won't lose weight by eating less. Because lack of sleep and poor sleep will make your body want to store fat instead of burn fat, and during a diet, because you eat fewer calories, your body will choose to burn muscle instead of fat first. So no matter how much you eat, getting enough sleep is the most crucial key.

So if you want to lose weight, get a good night's sleep first! People who have trouble falling asleep can try to adjust their diet, such as avoiding big meals. These spicy and other foods easily irritate the stomach before going to bed or drinking less caffeine, alcohol, and tea at night drinks. Those who are prone to nervousness or life pressure can use some simple methods as a bedtime ritual, such as dimming the lights in the room, wearing comfortable pajamas, relaxing half an hour before going to bed, quietly reading, stretching, meditating or emptying, etc., to relieve tension. Stretch the nerves and help the body quickly fall asleep.

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