睡前減肥的方法

睡前減肥的方法

There are many ways to lose weight, such as diet or exercise. But not everyone has the time to follow a thorough plan. The following article will show you how to spend a little time before you go to bed to lose weight.

減肥有很多種方法，如節(jié)食或運動。但并不是每個人都有時間遵循一個徹底的計劃。下面的文章將告訴你如何在睡覺前花一點時間來減肥。

Break introduces you to some amazing ways to actively lose weight more effectively while you sleep comfortably.

Break向你介紹幾種神奇的方法，讓你在舒適的睡眠狀態(tài)下更有效地積極減肥。

9. Drink a protein shake before going to sleep.

睡覺前喝一杯蛋白質奶昔

Drink a shake with about 30 grams of protein before heading to bed. Research has proven that it helps increase the number of calories the body burns while resting. Protein also aids in muscle repair, and the more muscle mass you have, the more calories you burn at rest.

睡前喝一杯含有30克蛋白質的奶昔。研究已經證明，它有助于增加身體在休息時燃燒的卡路里。蛋白質也有助于肌肉修復，你擁有的肌肉越多，你在休息時燃燒的卡路里就越多。

8. Eat small dinner

晚餐不要吃太多

Avoid eating large meals in the night and abstain from doing so just before sleeping. During deep sleep, our brain emits a growth hormone. If you eat late at night, the growth hormone stores the food in your system as fat instead of fuel.

晚上不要吃得太多，睡前也不要吃得太多。在深度睡眠時，我們的大腦會釋放出一種生長激素。如果你在深夜進食，生長激素會將食物儲存在你的身體系統(tǒng)中，成為脂肪而不是燃料。

7. Avoid alcohol.

避免飲酒

Drinking alcohol close to bedtime will make your body metabolize the alcohol during your sleep, keeping you from achieving a state of REM, which is when the body burns the most calories. A glass of wine with dinner is OK, but remember to stop drinking alcohol three hours before you go to bed.

臨睡前飲酒會使你的身體在睡眠中對酒精進行代謝，使你無法達到快速眼動(REM)的狀態(tài)，而快速眼動是身體燃燒卡路里最多的狀態(tài)。晚餐時喝一杯酒是可以的，但是要記得在睡覺前三小時停止喝酒。

6. Set yourself a bedtime.

給自己設定一個睡覺時間

We all acknowledge that getting an optimal amount of sleep is paramount to our health, and yet busy schedules, movies, and cellphones get in the way of getting sound sleep. Committing to a healthy number of snoozing hours per night (7-8 hours) helps the body to burn more fat. An American Journal of Clinical Nutrition study found that well-rested people burned 20% more calories after eating than those who got less, improper sleep.

我們都承認，獲得最佳的睡眠量對我們的健康至關重要，但繁忙的日程安排、電影和手機會妨礙我們獲得良好的睡眠。保證一個健康的睡眠時間(7-8小時)有助于身體燃燒更多的脂肪?！睹绹R床營養(yǎng)學雜志》的一項研究發(fā)現，休息良好的人在進食后比睡眠不足、睡眠不佳的人多燃燒20%的卡路里。

5. Avoid exercising before bedtime.

睡覺前避免鍛煉

Exercise wakes our body up, making it difficult to achieve a good night’s sleep. Schedule your exercises for the morning. It will wake your body up and keep you energized all day. But if for some reason you cannot exercise in the morning, do it no less than four hours before bed.

運動喚醒我們的身體，讓我們很難獲得一個好的睡眠。把早上的鍛煉安排好。它會喚醒你的身體，讓你一整天都充滿活力。但是，如果由于某些原因你不能在早上鍛煉，那么至少在睡前四小時鍛煉。

4. Shut down all bedroom electronics.

關掉所有臥室電子設備

Research conducted at Harvard University found that short-wavelength blue light emitted by tablets and smartphones prohibit the body’s production of the sleep-aiding hormone, melatonin. Another study conducted by Singapore based researchers found that long hours of television viewing caused higher levels of triglycerides (associated with diabetes) and lower levels of adiponectin (a protein that regulates glucose levels and fatty acid breakdown) in the body.

哈佛大學進行的一項研究發(fā)現，平板電腦和智能手機發(fā)出的短波長藍光會阻止人體產生睡眠幫助激素——褪黑激素。新加坡研究人員進行的另一項研究發(fā)現，長時間看電視會導致體內甘油三酯水平升高(與糖尿病有關)，脂聯素(一種調節(jié)葡萄糖水平和脂肪酸分解的蛋白質)水平降低。

3. Turn down the thermostat.

把恒溫器調小

Sleeping in the subtly cold enhances the effectiveness of our storage of BAT (brown adipose tissues) that helps burn the fat stored in the belly, thereby keeping us warm. A study published in the medical journal, Diabetes, showed that people who slept in rooms with a temperature of around 66 degrees burned 75 more calories than those who slept in warmer rooms.

在極冷的環(huán)境中睡覺可以提高我們儲存的褐色脂肪組織的效率，幫助燃燒儲存在腹部的脂肪，從而使我們保持溫暖。發(fā)表在醫(yī)學雜志《糖尿病》上的一項研究表明，睡在溫度66度左右房間的人比睡在溫暖房間的人多燃燒75卡路里。

2. Sleep in complete darkness.

在完全的黑暗中睡覺

Sleeping in complete darkness assists your body in producing the hormone melatonin, which not only induces good sleep, but it also aids in the production of calorie-burning mitochondria-packed brown fat, according to a study published in the Journal of Pineal Research.

根據發(fā)表在松果體研究雜志上的一項研究，在完全黑暗的環(huán)境下睡覺可以幫助你的身體產生褪黑激素，它不僅可以促進良好的睡眠，還可以幫助產生線粒體中燃燒卡路里的棕色脂肪。

1. Sleep naked.

裸睡

Though it might sound strange, sleeping naked has many benefits. By keeping your body cool quickens the body’s fat-burning process. Having the body cold while sleeping increases the good fat in the body which helps in the burning of calories.

盡管聽起來很奇怪，裸睡有很多好處。保持身體涼爽可以加快身體的脂肪燃燒過程。睡覺時身體保持寒冷會增加體內的有益脂肪，有助于燃燒卡路里。

While the above-mentioned hacks will help you in losing weight, it is still recommended that you do not miss out on your daily dose of exercising. Tell us in the comments below what factors make you miss hitting the gym daily.

雖然上面提到的這些方法可以幫助你減肥，但還是建議你不要錯過每天的鍛煉。在下面的評論中告訴我們是什么因素讓你錯過了每天去健身房。