夜猫子注定要减肥吗?万博彩票下载安卓狗万体育买球

夜猫子注定要减肥吗?万博彩票下载安卓狗万体育买球

经过Lisa Fields
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夜猫子注定要减肥吗?万博彩票下载安卓狗万体育买球

您的昼夜节律,也称为您身体的内部时钟,可以调节一切sleep-wake cycles, 体温,激素水平和消化。这似乎也会影响您的体重 - 科学说,早期鸟类在降低磅时可能比夜猫头有优势。

这项研究

研究发现识别为早晨人的中年人比识别为夜猫子的人更多的体育锻炼。夜猫子整天比早晨更容易久坐不动(谁得到60–90分钟的运动每天的猫头鹰比晚上)。存在久坐的人与超重或肥胖有关,,,,so night owls with poor exercise habits may be more likely to gain weight over time.

其他研究in the journal Obesityshows night owls tend to consume less nutrient-dense food compared to early birds. “People who identified as night owls ate more sugar in the morning hours versus people who identified as early birds, and at nighttime, the night owls took in more calories, sugar and saturated fat,” says艾米·戈林,,,,MS, RDN。“The interesting part of the research was that the total daily calorie intake of the two groups was similar overall. Also, on the weekends, the night owls had more eating occasions than the early birds. Based on this research, we could say night owls may have a higher risk of obesity and metabolic disturbances. However, we need to see more research in this area.”

Moreover, some night owls don’t get enough sleep during the week and may catch up on rest on weekends, according to研究。“睡眠剥夺在生理上做四件事 - 增加食欲,增加饥饿荷尔蒙,降低与充实和降低新陈代谢相关的激素。迈克尔·布鲁斯,博士学位,美国睡眠医学学院的研究员。Breus说,任何剥夺睡眠的时间型都会有这个问题,但是夜猫子往往最容易缺乏睡眠。这是一个问题,因为缺乏睡眠是linked to poor food choices,有助于体重增加。

夜猫子可以成为早鸟吗?

“如果您是晚上的人,您不能只是决定成为早晨的人。”劳拉·瑙哈(Laura Nauha),芬兰Oulu大学的博士生和研究员。“据当前知识,年代型不能因意志力而改变,并且表型在很大程度上取决于遗传。”换句话说,夜猫子不仅仅是熬夜的人。他们实际上在晚上感到最警觉,因为他们的身体自然会释放melatonin(在睡眠觉醒周期中涉及的激素)与早鸟时型相比。

However, if you’re a night owl looking to lose weight, don’t worry. You can add certainhealthy habits在您的疗法方面,可以帮助您更好地控制体重,同时坚持自己喜欢的醒来和睡眠时间。

1

PRIORITIZE PHYSICAL ACTIVITY

Pay attention to你多久坐多久and how often yougo for walksor参加其他形式的运动。如果有帮助,请与您的早鸟朋友联系,以了解他们活跃的频率并有时会为您的日程安排而建模。例如,也许你pack your gym bag and plan your post-workout mealthe day before, so you’re ready to go.

Nauha说:“即使知道我们自己的表型的特征也可能改变我们的行为。”“晚上类型可能会更加努力地尝试确保它们定期运动,并且注意过度坐着。”

2

看什么和什么时候吃

Since research shows night owls tend to eat more sugar and high-fat foods, especially at night, “it would be especially helpful tobe aware of your eating habits戈林说。一种支持减肥的科学支持的方法:保持准确的食物日志。万博彩票下载安卓狗万体育买球使用像MyFitnessPal这样的应用可以帮助您回家的趋势,并使您承担责任。“日记不仅您吃了什么,而且还请注意您在之前和之后的感受and stop toask yourself if you’re truly hungry戈林说。

3

足够的睡眠

更好的quality sleepBreus狗万体育买球万博彩票下载安卓指出,减轻体重减轻,因此必须每晚至少瞄准7-9小时。如果您在午夜之前不感到疲倦,unwind with a pre-bed routine并将关闭手机和计算机等设备前一个小时之前关闭的优先事项(睡觉前(蓝光会使入睡更困难)。寻找简化您的一些早晨活动的方法(思考:meal prep overnight oats,所以一个健康的早餐是)或改变你workday later.

解锁就像有营养师,教练和教练一样 - 触手可及。去保费获得专家指导和独家工具,可以帮助您实现个人健康目标。

关于作者

Lisa Fields

Lisa Fields is a full-time freelance writer who specializes in health, nutrition, fitness and psychology topics. Her work has been published in Reader’s Digest, WebMD, Women’s Health, Shape, Self and many other publications. A former lifeguard, Lisa swims regularly to stay in shape.You can read more of her work athttp://www.writtenbylisafields.com/

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