Staying up late is like taking steroids! Doctor: if you don't sleep for 6.5 hours a day, you will get fat if you drink water

 

Sleep is the most important time for the human body to repair. When you don't sleep well, you will feel tired when you wake up the next day. In the long run, it will affect the brain, cardiovascular and other organs. What's more, if you miss the time of body repair at night, you will become fat!

Song Yanren, former deputy director of the Department of health, once pointed out in his book "211 full balance weight reduction method for lifelong slimming" (raw water), that to lose weight, it is necessary to master the "food" and "time" machines to achieve twice the result with half the effort. He suggested that the time for exercise should be aerobic exercise in the morning and moderate and high-intensity training or muscle strength training in the afternoon. In addition, sleep time should be maintained at least 6.5 hours and go to bed at 11 o'clock.

Proper distribution of exercise time can lead to better weight loss

Song Yanren pointed out that aerobic exercise in the morning is the best way to burn fat. Because after a night's rest, the mental state is the best, coupled with the morning fasting, blood sugar is relatively low, this time of exercise, will start the biochemical reaction of carbohydrate regeneration, and has the best effect of reducing fat.

"But please note that if you want to engage in high-intensity exercise in the morning, it is recommended to eat some high-quality food. Especially those who have blood sugar problems are not suitable for fasting exercise. You must eat a small amount of starch food first, and it is better to carry some snacks when exercising, otherwise the risk of hypoglycemia may occur. In addition, if excessive exercise in the morning, it will cause muscle loss. "He said.

In the afternoon, you can choose to carry out medium and high-intensity training or muscle strength training to train muscles. Some studies have found that the intensity and endurance of exercise in the afternoon are better than those in the morning. But song Yanren reminds us that we should not exercise too much at any time.

"Drinking water makes you fat" is a disaster caused by low basic metabolism

Many fat friends say, "drinking water makes you fat." why? It is impossible to get fat by drinking water. However, obese people are "fat when drinking water" because of their low basal metabolic rate, low consumption of calories and extremely high efficiency of heat storage. So if you want to lose weight, you must pay attention to the importance of rest and sleep, and need to rest at the right time.

Song Yanren suggested that the best time to go to bed is before 11:00 p.m., and it takes at least 6.5 to 8 hours of sleep every day to achieve weight loss effect. More than 8 hours of sleep will cause another kind of oxidative stress on the body, which is also detrimental to weight control.

It's not just sleeping long enough, but sleeping the right amount of time to avoid steroid accumulation

Some children will argue with their parents that sleeping from 11:00 p.m. to 7:00 a.m. is not it the same as sleeping from 3:00 p.m. to noon at 4:00 a.m? But song Yanren explained that staying up late, even if you sleep for 7 or 8 hours, is still a kind of harm to the body's "hormonal rhythm.".

This is because adrenal cortisol to the evening, the concentration will gradually decline, the body will enter a state of preparation to rest, at this time, the concentration of growth hormone will gradually increase. The peak time of growth hormone secretion is from 9:00 p.m. to 9:00 a.m. the next day.

If we still have a lot of work pressure during the weight loss period, as well as a lot of extra itineraries, appointments, or our own living habits, like watching TV, reading books at night, or sliding mobile phones until midnight, then our adrenal cortisol will be secreted all the time, so that you have the spirit to engage in these activities.

Always staying up late is like taking steroids for a long time

Staying up all night without rest makes the adrenal cortisol continue to function. Adrenal cortisol is actually a kind of sterol. We have all heard that steroids can cause side effects such as Buffalo shoulder, big stomach and moon face. The adrenal cortisol secreted by people who stay up late for a long time is equivalent to taking steroids for a long time. Even if you eat less (knuckles), these changes will also occur.

To go a little further, adrenocorticotrol, a stress hormone, can dramatically reduce the metabolic rate of your main organs, while consuming protein and converting it into glucose, providing us as the body's energy to cope with stress. On the other hand, the secretion of adrenal cortisol also makes the body think that it is in the state of "the enemy is coming to attack you". At this time, the body's natural response is to store as much energy as possible, which is probably why you can't lose weight!