Have you ever done this or thought about it? If you eat less during the day, it’s okay to eat more at night. You can sleep later anyway. If you sleep after digestion, you won’t be fat.
Do you especially want to eat at night, especially foods that are sweet, salty or high in carbohydrate?
You may have nocturnal eating
This kind of problem, which is easy to eat a lot at night, may be night eating disorder. For example, you wake up in the middle of the night more than three times a week and eat special food. At the same time, you will feel depressed during the day, even lower at night, and anorexia in the morning.
6% ~ 16% of obese people have night eating, while about 1.5% of the general population have night eating.
Many people believe that one calorie of energy is one calorie of energy, which is the same no matter when what eats it. But more and more evidence seems to tell us:
The later you eat, the more likely you are to gain weight.
Friends who want to lose weight may as well try the following 4 changes.
Have dinner earlier
If you eat dinner late, you may be more likely to get fat. First, as mentioned earlier, it is easy to eat more. Second, it may also affect energy metabolism.
In a weight loss experiment:
People who eat late will consume less energy during rest and digestion. In other words, if you eat late, your body is not at the best time to consume fat.
Under the condition of the same amount of sleep and exercise, those who eat earlier than those who eat later will lose an average of 5 pounds more in the 20-week weight loss cycle.
Presumably, this may be caused by some factors similar to fat biological clock.
Here comes the question: How early is it to eat? What if you eat too early and are hungry?
Go to bed early at night
It is suggested to plan the bedtime every day, and then eat dinner earlier according to the principle of “don’t eat for 3 hours before going to bed”.
For example, the lowest bottom line, Xi Da said [young people should not stay up late all the time and go to bed at 12 o’clock], then you should finish your meal before at least 9 o’clock, including food taken late at night.
It is also necessary to control the calories of food taken late at night, not exceeding 100 ~ 200 kilocalories.
If you want to lose weight, try to eat dinner before 7 o’clock and go to bed from 10 to 11 o’clock.
Sleep more at night
Most experiments support that lack of sleep is easy to gain weight.
A comprehensive study by Harvard Medical School shows that lack of sleep among minors will increase the probability of obesity in the future. Short sleep time in adults is related to weight gain. Although, there are also a few experiments that have not found a correlation between sleep and weight.
Other experiments have found a U-shaped relationship between sleep time and body weight.
In other words, too long or too short sleep time may lead to weight gain.
According to research by the University of California and Stanford University in the United States, 7-8 hours is the appropriate sleep time to control weight. Moreover, the prevalence rate of cardiovascular diseases and diabetes is the smallest.
But of course, there are differences between people. 7-8 hours is not a requirement. The key point is to sleep enough and well.
Eat less at night
If you are addicted to snacks, don’t try to quit all snacks and snacks at once, which is likely to fail.
Try these small methods:
- Control the calories of snacks at night to be 100 ~ 200 kilocalories; For example, 1-2 slices of toast bread, 4-6 slices of biscuits (pay attention to food labels), 2 small cups of yogurt or a box of 250 milliliters of pure milk.
- Record how much you eat and why you eat what. This will gradually help you increase your awareness of controlling your diet and help you resist temptation in the future.
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Don’t store all kinds of food that will tempt you at home (or where you are easy to haunt at night). Out of sight, you can’t see. Put more healthy food.
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Try to plan dinner in advance and find out the amount that is just not hungry before going to bed.
In addition, eating less and going to bed early have another advantage, that is, you may really wake up hungry in the morning.
In this way, you will naturally form the good habit of getting up early and exercising, that is, the principle of “doing the most important thing every day first”, which is under your control all day long.