Lie down can also be thin, reduce hunger, help burn fat

It's hard to lose weight, but it's even harder to maintain a stable weight on a diet. According to American research, the longer you diet, the more you will stimulate the secretion of famine (ghrelin), making you hungrier. Experts suggest that adjusting meal times and lengthening fasting times can help suppress the amount of ghrelin and reduce appetite.

Obviously have eaten, but still feel not full, is a lot of dieting and weight loss people, have had the contradiction complex. This is actually a normal human reaction. The U.S. National Institutes of Health study pointed out that by dieting to lose weight, more than 50% of people, a year later, the weight will no longer be reduced, more than 30% instead of gaining weight. In addition to sedentary and lack of regular exercise habits, the impact of starvation is also very critical.

Causes of increased hunger

During dieting, the brain will continue to receive the "eat to live" signal, stimulating the secretion of famine, so that people want to eat more, naturally it is difficult to lose weight. According to a study conducted by the University of Washington, the peak secretion of famine is at 8:00 am, 12:00 pm, 7:00 pm, and 1:00 am. The first three periods are close to the time of most people's meals.

Hunger is a hormone secreted by the gastrointestinal tract, mainly to increase appetite for food and to store fat in the body. It also affects sleep patterns, taste, and carbohydrate metabolism.

The study found that long-term restriction of calorie intake, in turn, will stimulate appetite, but also make the body feel satiated leptin relatively less, the metabolic rate slows down. A study by the University of Washington pointed out that if you continue to diet for six months, the hunger factor will increase by 24%. A study by Fitchburg State University in Massachusetts also showed that a more stringent fat loss dieting program increased hunger pangs by 40% within 6 months.

Study: 18 hours of fasting time helps reduce appetite, fat burning

The International Journal of Obesity (Obesity) published a study in July, found that after 2:00 no longer eat, help the body burn fat. The reason is: helps to reduce the secretion of hunger hormone, suppress appetite.

Participants in the study were divided into two groups, both groups ate breakfast at 8 a.m., the first group's last meal at 2 p.m., and then stopped eating until 8 a.m. the next day, with a fasting interval of 18 hours. The second group did not eat after 8:00 p.m., with a fasting interval of 12 hours.

The researchers collected the subjects' urine and blood levels of famine and measured metabolic indices, including calorie consumption, body fat rate, carbohydrates, and protein consumption, and also compared the subjects' appetite, including hunger, food cravings, food quantity, and satiety. The results showed that those who did not eat after 2:00 had consumed more fat than the other group.

Although the intermittent fasting method is effective, but not after 2:00, does not meet the modern lifestyle. Nutritionists recommend that as long as dinner and the next day breakfast 12 hours apart, can also achieve the effect of reducing calorie intake weight loss.

Practices to reduce hunger secretion

  • Don't be afraid to take in calories.

Adequate caloric intake can help reduce hunger and increase leptin secretion. Studies have shown that by consuming 29% to 45% more calories per day for 2 weeks, the number of famines can be reduced by 18%.

  • Maintaining a healthy body weight.

Obesity or anorexia can affect the secretion of famine.

  • Get enough sleep.

Not getting enough sleep will stimulate the secretion of famine and increase the risk of weight gain.

  • Increase muscle mass.

The more muscle you have, the less famine you will secrete.

  • Eat more high-quality protein.

A protein-rich diet increases the feeling of fullness and makes you less likely to feel hungry.

  • Avoid gaining and losing weight.

Excessive weight change will interfere with the secretion of hormones.

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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