How is your evening usually going? A hearty dinner, a snack in front of the TV, a late “hang up”? All this can lead to weight gain. What other habits can ruin a figure?
Habit of having dinner late
Nutritionists do not get tired of repeating: it is optimal to have dinner about 3 hours before bedtime. A 2017 study confirms this. An experiment by American scientists showed that if we eat at a time when the level of melatonin is elevated, we help the formation of body fat.
Habit of working at home
Once at home, continue to work and literally answer emails from bed? This can lead to a set of extra kilos. German scientists have found a strong connection between stress, poor sleep and weight gain. That is why it is important to be able to relax. Use any healthy and affordable way to relieve stress before going to bed: a light walk, meditation, a warm bath, herbal tea, etc.
The habit of drinking caffeinated drinks in the evening
Caffeine and sleep are poorly compatible. But if in the morning it is good for us and helps to cheer up, then in the evening a cup of cappuccino is likely to disturb sleep. Caffeine prevents the brain from plunging into a phase of slow sleep, which interferes with the normal production of hormones that control appetite and a feeling of satiety. Try to exclude caffeinated drinks from the menu 6-8 hours before bedtime.
Habit of sitting after dinner
Perhaps the prospect of flopping down on the sofa in front of the TV right after dinner seems very tempting to you. But, alas, this makes it difficult to lose weight, according to Japanese researchers. They conducted a series of experiments and came to the conclusion that a light walk immediately after eating helps to lose weight. And the later after that you go out for a walk (for example, after an hour or two), the less you lose weight. So if you want to maintain harmony, try immediately after dinner to go for a walk or do household chores.
The habit of going to bed late
Going to bed closer to midnight? It can cost you a thin waist: lack of sleep often leads to weight gain. Researchers from Baltimore have proven that those who do not get enough sleep often overeat and increase their chances of acquiring insulin resistance . However, late “hang-ups” also harm your youth. “Scientists have found that it’s best to go to bed no later than 22:00, it is at this time that the body actively produces melatonin (sleep hormone),” writes Natalya Pravdina, author of the best-selling book “Elixir of Youth. The secret recipe of the forever young. ” – Melatonin is also called the hormone of youth, because it, acting on the cells of the body, restores them, tone, rejuvenates, improves immunity. In a healthy person, after a full night’s sleep, the level of melatonin approaches normal, and he wakes up refreshed, full of strength and energy. “
For a quality sleep, Natalya Pravdina recommends following the regimen – getting up and going to bed at about the same time, sleeping in a dark and well-ventilated room. If the light bothers you, you can use an eye mask – with reduced lighting, melatonin is produced better.
The habit of drinking alcohol before bedtime
Many people believe that a glass of wine before bedtime helps them relax. But this is only an illusion: firstly, alcohol disturbs the normal sleep cycle, and secondly, it stimulates appetite. Plus, it adds calories to you. Of course, it’s okay to relax in the company of friends sometimes, but if alcohol serves you as a relaxation every day, you should reconsider your relationship with him.