4 simple steps to eat more, lose weight and sleep better
Eating habits are not only closely related to obesity, but also affect the quality of sleep. The quality of sleep will also greatly affect the effectiveness of weight loss, so today I want to talk about the weight loss principles of how to eat well to sleep well!
Eat a meal that is eighty percent full: In addition to feeling uncomfortable after eating too much, the stomach and intestines have to work hard to digest and absorb, which is a huge burden on the stomach and intestines. Especially dinner is the meal closest to bedtime among the three meals. Eating seven to eight cents full can not only reduce the burden on the gastrointestinal tract, but also help improve the quality of sleep!
Eat dinner four hours before going to bed: Having dinner early will definitely benefit you if you are losing weight. If you eat before going to bed, the body will activate the sympathetic nervous system in order to digest the food. As a result, it will not be able to enter the rest mode. Growth hormones that can break down fat and delay aging must be secreted when the stomach is empty, so remember
Don’t have late night snacks!
30 bites: Now we know that it is easier to fall asleep if the stomach is empty before going to bed, but it is more difficult to fall asleep if the stomach is hungry! At this time, you can still eat a little something to cushion your stomach, but there is a principle that must be followed, that is
Chew slowly and try to achieve 30 times in one bite. Chewing can promote saliva secretion, help digest food, and reduce the burden on the stomach. Chewing slowly can also slow down the speed of eating and increase the feeling of satiety, so that you will not eat too much unintentionally!
Check your plate mix: Our bodies need enough protein, vitamins and minerals to produce the sleep-inducing hormones melatonin and serotonin. On the other hand, sugar and carbohydrates will cause blood sugar levels to rise rapidly. Excessive secretion of insulin will easily lead to fat accumulation. Therefore, we need to eat a balanced diet and consume more fiber-rich vegetables and high-quality proteins such as eggs, beans, fish, and meat. Don’t just settle for a simple meal with a lot of starchy and sugary foods, okay?
