7-9 hours of night sleep are devilishly important for weight loss. While you rest, hormones come back to normal, and the level of stress decreases. But – recognize this an eight-hour sleep is not available to everyone. Ways to lose weight in extreme conditions – in front of you.
So, your task is to make a few changes to your life that will help you stay energetic and reduce negative effects of lack of sleep (lack of time is temporary – another we do not accept!). Try these techniques and lose weight no matter how much you sleep.
- Give up high-intensity interval training
You probably know that with their help, you can burn a lot of calories, but if you do not get enough sleep, it works quite differently. Prevent you from losing weight: they increase the level of the stress hormone cortisol – and in your too much awake organism, it is enough, says Erica Suter, a certified specialist in power and general physical training. To master such a training, you need a lot of energy, and in its absence and the result will be questionable.
Instead, choose less tiring exercises and not too heavy weights, plus pause during class. When you, even exercising less intensively, pay attention to exercises on several muscle groups (squats, deadlifts, pull-ups, pushups, and lunges), you speed up your metabolism and burn many calories, says Albert Matheny, a nutritionist, And general physical training, co-founder SoHo Strength Lab and consultant Promax Nutrition.
- Drink coffee before training
Just let’s agree: if you are engaged in the evening and you know that caffeine then will not let you fall asleep, skip this point. In other cases, a small amount of coffee before training is also a way to lose weight, caffeine will give you strength and endurance. It will be easier for you to do the exercises, so you can do it longer and more intensively, nutritionist Karen Ensel, author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer, agrees.
In a cup of strong coffee, enough caffeine to revive you before exercise, but a similar amount of tea (any) will not help you. Just go without sugar and milk, and then swallow more calories than in the end burned. Ansel suggests experimenting with the time of doping. Try to start with a cup of coffee, half an hour before training and gradually reach the drink five minutes before it – listen to the sensations to understand how this works best in your particular case.
- Practice for 10 minutes with an intensity from low to medium
Although some experts say that it is possible to lose weight without exercise, dietitian Alex Caspero recommends that clients do at least 10 minutes a day with an intensity not higher than average (this is when you are able to maintain a conversation by doing exercises). Walking, jogging or a little yoga will help you burn calories, improve mood and increase self-esteem. According to Casper, you will not have time to notice how you will train longer, simply because it’s easy and pleasant. So promise yourself 10 minutes of uncomplicated sports a day.
- Buy frozen vegetables, meat, and whole-grain
When you cook for yourself, you can control every piece. And, if you approach the purchase of products reasonably, cooking will not be as tiring as it seems. Fill the refrigerator with a healthy, not spoiling food – frozen vegetables and meat, easy to cook with whole grains like brown rice and quinoa, advises Casper. For 30 minutes in a frying pan, these products can be turned into a delicious mixture.
- Choose snacks with proteins, fats, and fiber
Studies ruthlessly prove that when we have not slept, we risk overeating, so a competent choice of snacks is extremely important. You feel the approach of a hunger attack – grab for a mixture of high-quality protein, fat and fiber, which will slow digestion and give you energy, recommends dietician Isabelle Smith. Excellent options – almonds, walnuts, hard boiled eggs, and vegetables with hummus.
You want sweet? Choose fruit. Their fiber will slow the release of sugar from them, says Ensel.
- Eat every 2-4 hours
By distributing meals in this way, you’ll keep your appetite and calories under control, Ensel recommends. – Otherwise, you get hungry more and eat more food than you need in the next meal. But remember: if you absorb food too often, tracking the number of calories consumed will be more difficult.
- Drink at least 2 liters of water
Dehydration badly affects your mood and energy level. You feel more tired and you cannot resist a piece of any harmful yummy, according to research, if you drink a glass of water before eating, than you eat less. So drink at least two liters of water a day – and add 250 ml for every half hour of training.