Lack of sleep
缺乏睡眠
People who are sleep deprived have an increased appetite. Inadequate sleep lowers levels of leptin, a hormone that suppresses appetite, and increases grehlin, a hormone that increases food intake and is thought to play a role in long-term regulation of body weight. All this suggests that sleep deprivation can make weight loss extremely difficult because it causes your body to work against you!
缺乏睡眠的人食欲更大。睡眠不充分会降低人体内瘦素的水平,增加胃生长素。瘦素是一种能够抑制食欲的激素,而胃生长素能增加人体的食物摄入,据称在人体体重的长期调节中发挥着重要作用。这些都表明,缺乏睡眠会让减肥极其困难,因为这会导致你的身体和你对着干!
Keep a regular sleep routine, include 30 minutes of exercise in your day, avoid all stimulants in the evening (including chocolate, coffee, tea), avoid bright light around the house before bed, have a relaxing bath and keep your bedroom quiet, dark and cool.
保持规律睡眠,白天拿出半小时来锻炼身体,避免在晚上摄入所有的刺激性食物(包括巧克力、咖啡和茶),睡觉前把室内灯光调暗,洗个让人放松的澡,保持卧室安静、光线暗淡、凉爽。
Bad gut bacteria
讨厌的肠道细菌
Our stomach is made up of good and bad bacteria, called gut flora, which has a controlling influence over many important body functions, including metabolism and fat reduction. However, our lifestyle habits can often damage our gut bacteria. These factors include taking antibiotics, a diet high in sugar, stress and alcohol. Try to eliminate these to help with fat reduction.
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2020-09-15
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2020-09-15