Small sleep makes you fat: what routine procedures to avoid and what are the keys to restful sleep

Sleeping Badly Fattening – Romina Pereiro – Nutrition

Did you know that if we sleep little and bad, it can make us gain weight? This is because the most important bodily functions, biological functions, are determined by two major cycles, day and night, sleep and wakefulness.

Research shows that when we sleep a little, we can’t have this restful sleep and it starts to affect our metabolism. Metabolic rate decreases by 8% when we sleep between 5 and 6 hours, and this has a major impact on our body weight, as it has been shown that Lack of sleep can make you gain 10 to 10 pounds a year.

So we have to get better. On the one hand, by slowing the rate of metabolism our body is prone spend a little less and save, and when you save it is in the form of fat. Besides, we usually to choose much more caloric foods rich in fat and sugar when we are tired than when we sleep well. second, everything that is the mechanism of hunger and satiety is changing.

Those who sleep less than 6 hours a day are about 30% more likely to be overweight (Getty)

There are hormones, ghrelin and leptin that are affected and will also affect this adipose tissue which will increase. And besides, because we sleep less, we will be very tired and therefore we will move less, we will increase sedentary lifestyle.

There are some very specific habits that I can recommend you do before bed. It’s called sleep hygiene and this will certainly benefit you at this time before bedtime.

The most important thing is this try to go to bed regular hours. Many people who watch TV or read their mobile phones and time passes do not realize it. Many times, we can use alarms to fall asleep, as we do to wake upwe do it to sleep until our body gets used to it.

Lack of sleep can make you gain between 4 and 5 pounds a year (Getty)
Lack of sleep can make you gain between 4 and 5 pounds a year (Getty)

On the other hand, I recommend you after 18 hours do not drink stimulant drinks, coffee, cola, mate or teanot one of those drinks that can affect this internal biological clock we have.

Also, keep in mind that some time before bed is not the best time for intense exercise.

And always remember to go far remote so you can’t turn on the TV. This small light, which sometimes stays on when we fall asleep watching TV or cell phone, can interfere with the quality of our sleep.

Poor sleep and visceral fat

Lack of sleep can often lead to significant weight gain. Various scientific studies show this those who sleep less than 6 hours a day are about 30% more likely to be obese.

It is recommended not to drink stimulant drinks such as coffee, mate or cola drinks after 6 pm (Photo: Christin Klose / dpa)
It is recommended not to drink stimulant drinks such as coffee, mate or cola drinks after 6 pm (Photo: Christin Klose / dpa)

Recently, scientists from the Mayo Clinic in the United States explained in a study that people with irregular sleep cycles for two weeks had weight gain and had an 11% increase in visceral fat“Fat is usually deposited under the skin or under the skin,” they said Virend Somers, one of the researchers. However, insufficient sleep seems to redirect fat to the most dangerous visceral compartment. “

According to the study, visceral fat represents only about 10% of total body fat in most people, but when it accumulates in excessive levels, it can play a disproportionate role in adverse health outcomes. This is because it produces large amounts of chemicals associated with a wide variety of conditions, including cardiovascular disease such as heart attack and atherosclerosis, type 2 diabetes, liver failure, gastrointestinal disorders, cancer and asthma.

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