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Staying up late once allows you to train for a week
Night is like a healthy meat grinder. Whether it is for work or other reasons, the people staying up late are in a sub-health state for a long time, and a large part of them are obese people.
Jessic is a nurse. She has no bad habits. She also pays attention to her health and enjoys fitness on weekdays.
The nurse's special career forced her to suffer from an all-night class. For this reason, she reduced her physical fitness from six times a week during the university period to two per week.
As a medical staff, she certainly knows that the nightmare is hurting the body. She also pays special attention to her diet. But it was such a control. In the three months after her work, her weight soared by 12 pounds.
What did Black Night do to Jessic's body?
Reduced body burning calories
According to the research report of the National Academy of Sciences, people who sleep late or even stay up late will burn 52-59 calories less and 364-416 calories less during the week than those who sleep earlier, according to the National Academy of Sciences research report.
Thermal effects of food prevent digestion
The food thermal effect (TEF) is a phenomenon in which energy consumption increases due to eating, especially in the diet, energy consumed by digestion and absorption of nutrients in food and metabolic transformation.
When you eat at night, TEF will decrease, digestive ability will decrease, and fat accumulation will occur.
Sugar becomes a fat catalyst
At night, due to reduced digestibility, the sugar contained in the food can easily pass through fat and blood. The former will promote the growth of fat, the latter will raise the glycemic index, not healthy.
Eat less food at night
People who have experienced nightmares or stay up late know that nights are particularly prone to starvation and much easier than during the day. That's because at night, your appetite suppressing leptin falls.
If you have to stay up late, you need to know these
·Reducing 5% calorie content in your own food
·Must increase the ratio of protein in food by 10-15% and reduce the carbohydrate ratio
· Select high-fiber coarse grains such as oats, brown rice, and corn to replace carbohydrate intake
·Select foods with high protein content, protein shake, beef jerky will be a good choice
How many times a day and night do physical damage can not make up for it, and adequate night sleep is also the main point of muscle growth.
If you are not Batman, do not need to counter the evil forces of the entire city, but also to ensure adequate sleep at night!