Poor sleep can cause you to gain weight after dieting, study shows

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If you have trouble sleeping well, be careful: nights of poor sleep can lead to an increase in the desire to eat, a decrease in the feeling of satiety and, consequently, weight gain.

The alert is valid for all ages since the negative impacts on the body resulting from lack of sleep occur in children, Young, adults and the elderly. Among the reasons is metabolic dysregulation.

A study presented this Wednesday (4), at a Congress held in Holland, revealed significant evidence of care with the sleep for the maintenance of weightloss. The same study also associated the regular practice of physical exercises the best nights sleep.

A group of scientists from the University of Copenhagen in Denmark analyzed 195 obese adults who followed a diet of 800 kcal/day for eight weeks. At the end of the process, they lost an average of 12% of their weight. Then, these same people were randomly assigned to four groups, and each had to follow different strategies to maintain their weight for a period of one year.

One group received daily injections of a placebo (a drug that has no effect on the body), the second received injections of Liraglutide (a drug used to treat obesity), the third had to exercise four times a week and the fourth associated physical activity with the drug. .

In the end, the researchers concluded that only those who exercised managed to maintain quality sleep. In addition, the weight of the group that did not sleep well was not maintained, according to the study.

See mistakes that can get in the way of weight loss and maintenance

Certain factors, in addition to sleep quality, can interfere with both weight loss and weight maintenance. Among them, the habit of “pinch” out of time. Also, making healthy choices (fruit and plain yogurt) for hungry days is a good alternative.

very restrictive diets they don’t help at all either. Experts warn that losing weight too quickly can lead to loss of lean body mass (muscle) by slowing metabolism, which makes losing weight difficult. The best thing is to seek balance through dietary rehabilitation.

Another error is eat fast. By doing this, the person does not chew properly and satiety may go unnoticed. The ideal is to concentrate during meals, so no distractions with cell phones, television or even work while eating.

In addition to these tips, it is also good to avoid processed foods and maintain stress low. THE cortisol it is a hormone released in the body each time the brain identifies a risky situation. At high levels, it can increase cravings for sweets or refined carbohydrates.

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Learn to eat well

1) Eat a wide variety of vitamin-rich foods in small portions;

2) Limit the consumption of mayonnaise, butter, cream, salami, bologna and ham (sausages in general);

3) Increase fiber intake by eating fruits, vegetables and legumes, such as beans, lentils, soybeans, chickpeas. Prefer skimmed milk;

4) Restrict consumption of sugar and sweets;

5) Use salt sparingly;

6) Remove the skin from the chicken and the visible fat from the meats before preparation; Always use vegetable oils in food preparation such as olive oil;

7) Avoid the consumption of canned foods: Olives, corn, peas, hearts of palm, etc.

8) Give preference to baked, boiled or grilled foods;

9) Do not consume alcoholic beverages and do not smoke cigarettes;

10) Practice physical activity at least three times a week and drink at least 1 liter of water a day.

*With information from R7

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