Article content
When the nightly whirl of duties finally calms down, we try to catch up on what we missed. We thus create unhealthy habits that cost us extra kilos.
Lack of sleep can cause weight gain. Both lack and excess sleep can ruin weight loss efforts.
However, there are a number of other pitfalls that negatively affect your weight. For example, how you get up in the morning.
You don’t get enough sleep
Consequences:
- It affects your metabolism, which becomes much slower as a result.
- Lack of sleep makes you feel hungry.
- Your cortisol levels increase.
- You exercise less because you feel tired.
Recommendations:
- You must sleep at least 8 hours a night.
- Conversely, you may sleep too long
This is ten hours or more per day. During sleep the hormone leptin is produced, which signals to us that we are full. It’s clear what happens when we don’t get enough sleep.
Little sleep increases the production of ghrelin, which makes us feel hungry. According to scientists, excessive sleep can also completely disrupt hormones, which won’t know at what time they should be released properly. The ideal is therefore to sleep six, at most nine hours, which still seems like too much for us.
You wake up in the dark
It’s complicated in winter, especially when you have to get up early in the morning. Once it starts to dawn, you shouldn’t wake up in a dark room.
In a study published in the journal PLoS One they found that people who did not get enough daylight in the morning had a significantly higher BMI than those who opened the curtains immediately after waking.
And that regardless of how much food they ate. According to the study, 20 to 30 minutes of daylight can affect your BMI. Therefore, as soon as you get up in the morning, open the curtains or blinds throughout the apartment.
You overate at dinner
Consequences:
- You may eat too much or too heavy food and as a result your digestion slows down, especially at night
- While eating you tend to watch TV, which also causes you to eat more.
Recommendations:
- Choose a light dinner that consists mainly of protein and vegetables.
You go to bed right after dinner
Consequences:
- The amount of fat cells increases
- Digestive problems occur.
Recommendations:
- You should have your last meal approximately 1.5-2 hours before sleeping.
You eat fried foods for dinner
Consequences:
- The food has too many calories that the body will not have time to burn
- You gain more fat cells
- Restless sleep.
Recommendations:
- For dinner you should favor baked, grilled or stewed dishes.
- You use a mobile phone or computer before sleeping
Consequences:
- The blue light emitted by these devices affects health and sleep.
- Radio waves also cause lack of sleep.
Recommendations:
- Turn off devices at least one hour before sleeping. Read a book or listen to relaxing music.
You go to bed late every night
Consequences:
- It leads to more fat because it is not the body’s natural cycle
- There is a risk of skipping breakfast.
Recommendation:
Go to bed as soon as you feel sleepy. If you still feel too lively at the end of the day, try incorporating some physical exercise.
