The way is simple to lose 300 calories a day, from something you do anyway

Who among us would not want to lose weight without a single drop of effort?

New research has found an easy way to do this and it does not require you to move even one

Walla!

health

13/02/2022

Sunday, 13 February 2022, 06:42 Updated: 09:00

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The video that proves: calories are really not everything (Photo: Yossi Tzipkis, Director: Guy Goren, Editing: Noa Levy)

Everyone would want to lose weight without much effort.

Well, there's a really simple way to do it, and it's an activity you do every day anyway - sleep.

A randomized trial asked overweight young adults, who usually sleep less than six and a half hours, to try to sleep about eight and a half hours a night for two weeks.

The researchers found that at the end of this short period of time, many of those who did extend their sleep reduced their calorie intake by an average of 270 calories per day, according to a study published in the journal JAMA Internal Medicine.

Some study participants even cut their intake by 500 calories each day.

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To the full article

Researchers from the Center for Sleep Research at the University of Chicago have found that eating 270 fewer calories a day will translate into a 26-pound drop over three years, all just by extra sleep. Healthy weight, "they said.

One of the strengths of the study was the fact that it happened in a real environment, not in a sleep lab, and used an objective urine test to measure calories instead of relying on people's memory of what they ate.

A small intervention that changes the weight.

Woman standing on weight (Photo: ShutterStock)

So, how does it work?

"The reward centers in the brain are activated more when they suffer from sleep deprivation, which increases the craving for carbohydrates or junk food or higher overall food intake," said Dr. Asra Tesli, the study's editor. "Several studies in the lab have shown that if you did a morning sugar tolerance test for a sleepless person versus a person who slept well, you would see a pre-diabetic condition," Tesali said. "

How hard was it for people to add more sleep to their lives? Of Dr. Tesley who gave each of the respondents an hour-long counseling session about his or her sleeping style. "Their sleep routine," she said, "then we talked to them about improving their sleep hygiene, like putting electronics on the side before bed."

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Sleep experts recommend that each device emit blue light - smartphones, laptops and TVs - be left outside the room 45 minutes to an hour before bedtime.

This is because blue light stops the release of melatonin, the body's "sleep hormone".

Other sleep hygiene tips include sleeping in a cool room (15 to 20 degrees), avoiding spicy food and alcohol before bed and a relaxing ritual that can include a bath or hot shower, reading a book, listening to soothing music, deep breathing, yoga, meditation or light stretching.

Dr Tesley said she saw changes after just one week of the two-week sleep improvement program.

“Some of the experimenters told me,‘ I thought I would be less productive.

You're giving me so much time in bed, 'how am I going to do all the work I'm supposed to do?'

And at the end of the two weeks, they kept telling me that they were more productive, because they were more energetic and alert. "

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