The Importance Of Sleep in Fat Burning And Weight Loss
Many people seek a slim body by following diets of all kinds and effectiveness. Nutritionists and doctors are often advised to exercise in conjunction with healthy weight loss diets, which give satisfactory results. But talk about the ability of the body to Fat burning during sleep is not enough attention, despite the importance and effectiveness of the results which prove The Importance Of Sleep in Fat Burning And Weight Loss, some studies have shown that people who do not have enough sleep hours, and good sleep quality, are more prone to obesity compared to people who ¥ They have quality and sufficient sleep.
types of Fat in The Human Body:
The fat in the human body is divided into two types:
1-Brown Fat; the fat that burns calories and reduces weight, as it supplies the body with energy and heat.
2-White Fat; it is the weight loss systems that work to get rid of them. Cold temperature exposure may help the body gain more brown fat that helps lose weight, affects the secretion of insulin and blood sugar levels and promotes the efficiency of metabolic processes in the body.
Lack of Sleep and Weight Gain:
Many studies have shown that lack of sleep is a clear link to weight gain. When the brain is deprived of the hours of sleep it needs, ranging from 7-9 hours a day, this leads to erroneous decisions and weak ability to control emotions, and the stress on the brain The person is invited to eat so that he feels comfortable, even if the person takes the necessary rest for not needing to increase the amount of food consumed.
According to a clinical study published in the American Journal of Clinical Nutrition that deprives people of adequate sleep and makes them stay up late at night, the results were that they had high carbohydrate snacks. Another 18 similar studies have also been shown to indicate that sleep deprivation increases the human appetite for carbohydrate-rich foods. In a similar study conducted at the University of Chicago, sleep-deprived people ate twice as much fat as those who ate at least eight hours of sleep per day. In another study, a lack of sleep led people to eat more foods and thus gain weight significantly.
As for the hormones that control hunger and satiety, such as leptin, ghrelin, and neurobetin hormone, their function is influenced by the quality of sleep and the number of hours. The lack of sleep increases appetite, leads to loss of muscle mass, slowing metabolism, increasing the desire to eat carbohydrates and sweets, The body’s resistance to insulin, raises the hunger hormones in the person, and the arrival of signs of fullness and fullness to the brain, which makes the person always wants to eat more food. Sleep deprivation also increases the production of cortisone, a hormone known as stress hormone, which indirectly increases the appetite for food. It also increases the conversion and storage of foods in the form of fat instead of storing them in the form of muscles over time. In addition, Signs of fullness of the brain during eating, which also means an increase in the amount of food consumed. The solution to all the previous problems is to maintain the quality and length of sleep during the night, and not underestimate its importance.
Burn Fat During Sleep:
Sleep does not burn fat and reduces weight directly, but the lack of sleep inhibits metabolism and metabolism in the body, and contribute to weight gain; researchers found in a study conducted by reducing the number of hours of sleep in a group of people during a period of two weeks, Calories were 55 percent less than normal and they were dissatisfied and hungry after eating. In a study at the University of Chicago, not enough sleep in just four days could affect The ability of the body to process Insulin, and reduces the response by 30%, which is the hormone necessary to deal with sugar and carbohydrates and other foods and converted to energy, when the efficiency of insulin, the process of processing fat in the blood less, and end up to be stored in the body in the form of excess fat, One of the recommended tips for getting a good sleep quality is what follows:
- Leave the bedroom only to sleep and relax, and not to engage in other activities, such as work and recreation.
- Not thinking about complex life issues before going to sleep, working to create a comfortable climate, like meditation, taking a hot bath, or reading a book.
- Close the phone, computer and TV devices an hour before going to sleep.
- Set a specific sleep and wake-up time, even on holidays.
- It is advisable to stay away from soft drinks, tea, coffee and chocolates after 2 pm because they contain caffeine, a stimulant that remains effective. In the body for 5-6 hours after ingestion.