Pertaining to people who work overdue during the night and often face some problems. Weight gain Because most eat and sleep. I do not need time to relax and exercise. Today we have tricks for weight damage for night work. Therefore worry about weight and obesity. Let's simply do the following:
1. Preparing food
During your visit Restaurants are usually sealed already. The rest, but convenience store. And fast food restaurants that help 24 hours a day, but we will be served with food from these stores every day to make up for sure, so if you do not want to fat suggest that pre-cooking to the box. To be better The meals we make ourselves, you make a decision to use the natural materials themselves. Limit calories from fat to fit your body.
2. Choose low calorie foods
Diet control is at the heart of weight loss. So people who feel that exercise after work can not start to see the good posture. It must strictly control the food. As we have told. If at all possible, make your own meals. Select fruits, vegetables, low excess fat foods. But for many who do not have time for you to put together their own food, do not forget that you can choose low in calories foods from convenience stores such as ova, boiled chicken, chicken breasts or even fruit in convenience stores.
3. Ingest less to maintain weight
Researchers from the University of Co experiment and found that. People sleep at evening rather than sleeping during the night. This will burn less energy about 50-60 kcal, if you are not fats now. Or start a little more and try to decrease the amount of food you consume every day to 50-60 kcal. I do not like to imbibe coffee, do not go to a health club, do not run away. Or perhaps if the center to go back to the same kind of.
4. Part time work out
Weight loss or good condition care to manage food along with weight reduction. And if you can pay for to do some exercise, do not think too much. Whether exercising before going to work for half an hour. Or perhaps who quit morning, then exercise early in the morning before going to bed and sleep. Select a time to exercise as well.
5. Cardio after getting out of bed even better
Exercise and health coach Seth Santoro suggests that body fat burning. Cut the best weight should handle it with cardio. Night-workers may choose cardio time by cycling or swimming after waking up. (While still busy) for half an hour at least. This will help burn off fat in the body very well.
6. Going a lot
In circumstance you should not find the time to exercise really, then try to change our day to day routine to a number better body. Pick up the stairs rather than using the elevator. Get up and running the range every thirty minutes. Telephone speak - come Let's walk to speak about it. In addition to helping the body move more. Going the entire body often helps all of us not drowsy again.
7. Never eat caffeine at work
Caffeine helps wake up up the body to arise. But for evening workers. Caffeine dependence may be not particularly healthy and weight. We must first make clear that we sleep with the natural clock defined by the body. Hormones within the body have to modify and turn less familiar with the capital already. That may cause more individuals to need caffeine than normal food, it is straightforward to talk about that just drinking coffee is a long way to operate the stomach, not famished for anything. Make at work Return home to feel very hungry to consume food. Also, taking caffeine in may cause sleeplessness. Too few rest to go again. So try to avoid coffee better than me.
8. Avoid sun light
Should your break is early on the next day. Get out of the building and see the daylight softly fit into the recommended to wear sunglasses quickly because sun will affect the hormone melatonin. Tell the body that the is the early morning. It is time to awaken to activities. Melatonin hormonal levels will be reduced, actually the body should receive melatonin to lull us to rest comfortably. So if you do not want to manage your weight because of insufficient sleeping. Try to avoid the sun as well.
9. If you hungry after you eat carb
This kind of is not a laugh, but confirmed by research from the European Diary of Nutrition. Volunteers who eat carbohydrates before sleeping are more likely to burn body fat than those who consume carbs throughout the day (ie, eat 3 meals a day). Than usual Although the carb to consume is a good carbohydrates. Not regret Not in processed food And we have to sleep for 8 several hours a day.
- Great carbohydrates VS not good, how to choose to consume the firmware.
- weight loss These carbohydrates help you.
10. Warm bath before pickup bed
Creating a warm bath before bed can relieve muscle tension and make you feel comfortable. It will help to sleep more easily. And if anyone has a bathtub to soak in warm normal water, mixed with petrol, lavender or chamomile to travel down with it. Now, it will be even more sleepy, anxiety, anxiety, drowsiness, sleepiness, insufficient sleep and reason for obesity.
11. Sleeping well
To say that sleep is not enough to make us body fat. Because the body of sleep will want to eat dessert to invigorate the feeling. Hence the best defense is trying to make yourself enough to sleep enough. And attempting to sleep in a great room is one way to get a good night's sleeping. And long sleep
12. Close the curtains completely
Another idea of deep sleep is the darkest bedroom. Specifically people who need to change their a chance to sleeping. Preparing the bedroom environment to sleep is a matter of big importance to me because if the bedroom is still lighted up. May cause melatonin levels within the body lowered. And let us sleeping, wake up there.
13. Practice yourself to know when to sleep
We all should have some activity that signals the body to realize that the next few minutes will have to sleep. Several people may be used to opening a light-hearted song. Or meditate and sleep Try this frequently. The body is learning from those activities that we do often do not forget that time. What to do
14. Searching for the light after waking up
Before heading to bed, we advised those to dodge the light. But after waking up, we want you to satisfy the light first. And whether that light is from the sun or light bulbs. Just concentrate immediately. Because of the study from the log. Endocrinology found that folks who arise to light will have hormone levels. Or perhaps hormone satiety higher than the person waking with darkness. There is less light We do not feel much hungry for food. And the light also helps the body awake. And a restraining in choosing to eat more.
15. Drink normal water immediately wake up
Mack Jubilee, a nutritionist, suggests that. Drinking water after waking immediately is a way to stimulate the metabolic system to begin working fully. And from the trial, it was found that individuals who drink drinking water after waking immediately have flatulence. Have more physical strength Rejuvenate While the level of appetite lowered.
However, it is not simply about obesity. Skinny should pay attention. But people who require to change their sleep because they have to work at night, they have to care for your body well. Calciferol may be added if the body does not find sunlight at all. Or perhaps if you do not want to collapse, it is recommended how to adopt care of men and women who sleeping late at night with this.
- 10 foods that individuals sleep late should eat. If you do not want to crash!
- Sleep a little morning and eat something fresh to eat.
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