New research has discovered what people who weigh less do every night
The overweight and insomnia are closely related. They tend to be, in fact, the whiting that bites its tail: the less and the worse we sleep, the more tired we are and the more we eat.
In Spain, half of us have excess fat (36.6% of Spaniards are overweight and 13.7% are obese, according to the INE), and 35% have sleep problems (according to data from the Spanish Society of Neurology).
Therefore, if you are reading this, it is more than likely that you have sleep and weight problems. If so, don't worry, we can kill two birds with one stone with a 15-minute daily trick.
Doing this at night (for 15 minutes) is the key to losing weight
Research published in JAMA Internal Medicine in mid-September analyzed the sleep of more than 120,000 people over two years. Thus, he discovered that the average night's sleep lasted around 6 hours and 47 minutes.
In addition, it found that "shorter sleep duration and greater sleep variability were associated with a higher BMI." That is, those who slept less and worse weighed more than those who did not.
In this regard, the study found that people with a BMI of 30 or more (obese) had a slightly shorter average sleep duration and more variable sleep patterns. In fact, these people only slept about 15 minutes less than those with the same conditions and who had a lower weight.
The research authors say "these findings further support the belief that sleep patterns are associated with weight control and overall health."
Sleeping more at night helps us lose weight
There's yet another reason why sleeping just 15 minutes less a night can have negative effects on our weight loss. The fact of being awake, simply, could mean that we end up biting, reining and, therefore, consuming more calories.
In addition, poor sleep is also related to an increase in the hormone ghrelin and a decrease in the hormone leptin, which causes us to be hungrier. And we all know that it is difficult to run away from cravings when we are tired or listless.
Sleeping early and having dinner early is the key
If we get up early and want to sleep more, we will have to go to bed early and, therefore, also have dinner earlier. In addition, if we advance the last meal of the day we can also enhance our weight loss.
In fact, his thing would be that we reduce 75% of our calorie consumption before 2:00 p.m., and that dinner is usually done around 7:00 p.m. to 8:00 p.m.
It is also important that dinner is composed of foods rich in protein with tryptophan, since it is converted into melatonin when it is processed by the body, which will help you fall asleep. This amino acid is contained in white meat, fish, and eggs.
Your digestive system is busy. When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between. The health of your gut plays a key role in your overall health and well-being. You can make choices to help your body stay on tract.