Can you lose weight while sleeping? 9 smart ways to lose weight

1. Slim Science

Genes can be defied: A study by the Center for Metabolic Science Research shows that people with obesity genes can reduce their natural tendency to gain weight by 27% if they exercise regularly. If your family is prone to obesity, please exercise 5 days a week, 30 minutes a day.

2. Bikini Girl Secret

If you want to lose belly fat, it is best to do more cardiopulmonary exercise. Experts point out that people who run 10 miles on a treadmill or a gliding machine at 85% of their maximum heart rate each week can lose 5 inches more belly fat than those who do full-body strength training.

3. Sweat a little to feel good

Many people complain that they are too tired to exercise, but in fact, they should exercise because they are too tired! Far from making you tired, exercise actually increases your energy levels (90% of 70 studies on the subject agree). Physical activity moves oxygen around the body and stimulates the brain to secrete natural energy hormones. Therefore, start with at least 30 minutes of exercise every day, even if it's just walking, keep in a good mood and move.

4. Can you lose weight by sleeping?

“You can lose weight even when lying down” is true! A study pointed out that women who only sleep 4 hours a day will consume 330 calories (approximately equivalent to a cup of bubble tea) and 31 grams of fat the next day than women who sleep 8 hours. A study published in the American Journal of Clinical Nutrition pointed out that not getting enough sleep for one night is likely to slow your metabolism by 20% the next day, making it impossible to burn calories effectively. Lack of sleep can lead to the secretion of ghrelin, a hormone that stimulates appetite and makes you eat more, so getting enough sleep can prevent you from consuming too much food.

5. Speed ​​Trap

Studies have long proven that slowing down your eating pace helps control your weight. Compared to those who eat slowly, fast food eaters may have 12% more body fat, equivalent to an 8 kg weight difference. By slowing down your eating pace, your brain will feel full faster. Or you can simply eat with your backhand. With so many obstacles, your appetite should be slowed down.

6. Apple Bite Time

Eating two apples a day for a year can reduce the body's bad LDL cholesterol by 23%, while increasing good HDL cholesterol by 3%, according to a study by Florida State University. The pectin in apples can attach to cholesterol and block its absorption. Can't take two? One is better than no food!

7. Eat snacks wisely

It is actually easy to gain weight by eating midnight snacks, and it is also a burden on the stomach and intestines that need to enter a resting state. However, if it is difficult to endure an empty stomach in the middle of the night, or if you need to maintain your physical strength without sleeping, proper energy replenishment and smart choice of midnight snack ingredients can reduce the burden on the body. For midnight snacks, try to eat natural and light foods, and drink appropriate amounts of water to reduce the feeling of hunger.

8. Control Cholesterol

Do you feel like you're often sick? Get your cholesterol checked now. A study suggests that both "good" and "bad" cholesterol can promote viral growth. Exercise and limiting saturated fat intake can control cholesterol formation and maintain your immunity.

9. Say no to carrot legs

If you want to have even and slender legs, try the following methods to help exercise your leg lines:

• Walking with long strides: Taking long strides can make the thigh and buttocks muscles work, and can also reduce the stress on the calves.

• Wear low heels: Although high heels are very charming, wearing them for too long can easily cause excessive stress on the calf muscles. Love high heels too much? Try 3 cm low heels, which can make you walk more healthily, and it is best to choose thick heels.

• Wear elastic socks: People who need to stand for long periods of time are advised to wear elastic socks, which are very helpful for peripheral blood return and leg shaping.

• Massage frequently: Kneading the leg muscles frequently can effectively relieve leg fatigue and tightness. It can also be used with slimming lotion to eliminate edema faster.

• Lift your legs for 20 minutes every day: Standing or sitting for a long time can easily lead to poor circulation in the legs. Lifting your legs for 20 minutes before going to bed every day can help blood circulation.

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