살 빼는 방법2018.04.09
by Hong Guk-hwa
The saying ‘beauty is a sleeper’ is true. There are ways to lose weight even if you sleep well.
Dr. Sharad Teheri from the University of Bristol conducted an experiment on 1,000 people to reduce their sleep time from 10 hours to 5 hours over two days. When I slept less, I immediately gained about 4% of my weight! When the blood was investigated, the stomach hormone ‘grerin’, which stimulates appetite, increased by 15%, and the hormone ‘leptin’, which transmits the level of fat in the body to the brain, decreased by 15%. When leptin decreases, our brain takes it as a signal that the body is losing fat, so we eat more food and gain weight. Dr. Patel of Care Western University studied more than 70,000 women over 15 years and found that women who slept less than 5 hours a day gained an average of 15 kg over 15 years. Compared to women who slept well for more than 7 hours, they weighed 30% more.
Sleeping well actually has a much bigger impact on your diet. There is a research result that the more you sleep for 1 hour a day, the more you lose about 4.5 kg in 1 year!
Of course, ‘how you sleep’ is very important. Just a little mind before going to sleep.
Do you know the protein shakes you eat when you exercise to build muscle? Isadora Baum, a researcher at Florida State University, published a study that found that eating a 150-calorie protein shake before bed was effective in losing weight. Eating a protein shake also speeds up your metabolism and muscle recovery while you sleep. It also burns fat. Plus, it’s said to wake you up more easily in the morning.
Sleeping in a slightly cold room is good for dieting. When our body temperature drops while we sleep, it’s because we burn abdominal fat to raise our body temperature! It is recommended to keep it between 18 and 24 degrees in midsummer or midwinter.
For example, if you fall asleep between 11:00 and 1:00 at night, the amount of free radicals in your body increases approximately two hours later, around 2 or 3:00 in the morning. At this time, as oxygen burns, our body becomes acidic, and sweat flows, but if you do not drink enough water and sleep, sweat and fat are stored as they are without being discharged because of lack of water. To reduce free radicals before bed, it is good to drink ionic beverages or hydrogen water.
For most of the interiors, I would have brought a lamp next to the bed. Even without lights, I fiddle with my smartphone until I close my eyes. However, as a result of an Oxford University study, children who used tablet PCs and smartphones until just before bedtime were about 1.47 times more likely to become “obesity” than those who did not. People who slept with lights on were also 20% more likely to become obese than those who didn’t.
You should sleep more than 8 hours. But it’s quality over quantity of sleep. It is best to fall asleep before 12 o’clock. Growth hormone secreted between 12:00 and 3:00 is not simply for ‘growth’, but because it plays an important role in synthesizing muscle and burning fat!
How about this? You can lose weight just by sleeping. You can lose as much as 4.5 kg in a year. Before 12:00, drink a protein shake, refresh your mouth with an ionic beverage, put your smartphone away and sleep for about 8 hours in a dark room with the lights off. It’s really easy, but it’s a pretty hard way to keep. Shall we continue from now on?
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