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The three sleeping rules to lose weight while you sleep In order to lose weight

in your sleep or better to promote your nightly fat burning, the following

three sleep rules are helpful:

1. The right dinner In order to be able to produce as much fat-burning growth

hormone as possible at night, you should pay attention to the right dinner.

Reduce the consumption of carbohydrates and fats in the evening, as they

inhibit the release of growth hormone (8) as well as alcohol, which reduces STH

by up to 70 to 75% - 2 or 3 glasses of beer are sufficient for this (9).

On the other hand, if you eat protein-rich foods, STH formation can be

promoted, because it consists of 191 amino acids. The growth hormone is

particularly stimulated by the amino acid arginine (6).

Good vegetable sources of arginine are pumpkin seeds, peanuts, almonds, pine

nuts, lentils and hazelnuts. A high-quality vegan protein powder works even

better, whereby rice protein powder is particularly rich in arginine, such as.

B. Maskelmän's rice protein.

The protein powder should best be taken on an empty stomach (in the form of an

evening protein shake), since the amino acids are then hardly accompanied by

fats, carbohydrates and fiber and so - almost pure - can develop their effects

Sufficient vitamin B6 is also required to form the natural fat burner - a

deficiency can inhibit the STH release by 50% (6). It is advisable to take a

good vitamin B or multivitamin supplement every day, which provides at least

the recommended daily dose of 1.6 mg vitamin B6 per day.

Natural vegan sources of vitamin B6 are e.g. B. walnut kernels, poppy and

sesame seeds, chickpeas and peanuts. Since these are mostly also rich in

arginine, eating them kills two birds with one stone.

2. The right amount of sleep As a basic rule for the duration of sleep you can

look at the recommendations given above, 7-9 hours are optimal for an adult.

Your own subjective sense of relaxation is even more important than the

theoretical scientific recommendations. In any case, sleep until you feel

And be sure to fall asleep before midnight.

3. The right room climate in the bedroom: oxygen content and temperature

Burning fat needs ten percent more oxygen than burning carbohydrates (10).

Therefore, sleep with the window open, the window in the bedroom should be open

Especially in small bedrooms, where there is little ventilation and where

several people breathe at the same time, the oxygen content in the air

sometimes drops considerably, while the carbon dioxide content increases due to

exhalation, which inhibits fat burning.

In addition, it is advisable not to heat in the bedroom, but rather to sleep

cool , so that the body can give off heat energy and build up fat-burning,

brown adipose tissue .

Lose weight in your sleep Losing weight while sleeping is therefore quite

possible, although the above three rules should be supported by other measures

for losing weight . Because if you eat too much or the wrong thing, if you

spice the wrong thing or if you drink the wrong thing, the good figure comes in

Distance education as a holistic nutritionist Are you interested in what's in

our food and want to know how nutrients and vital substances affect the body?

Do you want a healthy life for yourself, your family and others? Dietitians are

popular - but counseling often neglects the holistic aspect that is needed for

sustainable health. At the Academy of Naturopathy, get to know the connections

between lifestyle and diet as well as physical and psychological well-being.

The Academy of Naturopathy trains interested people like you to become a

holistic nutritionist in around 16 months . Order the free information brochure

But: If pasta is consumed as part of a diet that has a low glycemic index 

overall, noodles do not contribute to obesity, but can even help you lose 

weight , according to a study from 2018 (2) - although it did not even matter 

here whether it was whole wheat pasta or not. * (The glycemic index indicates 

the influence of a food on the blood sugar level. A high glycemic index 

indicates that the corresponding food raises the blood sugar and thus also the 

insulin level. However, a high insulin level promotes fat storage and thus also 

excess weight or makes losing weight difficult .) How many calories do noodles have?

The calorie content per 100 g of cooked pasta (corresponds to about 40 g 

of dry pasta depending on the shape of the pasta, brand etc.): • 140 kcal for 

whole grain pasta • 150 kcal for white flour noodles 

Is this article worth reading? Share this article swell Hirshkowitz M .:

National Sleep Foundation's sleep time duration recommendations: methodology

and results summary. Sleep Health 2015 Ingrid Füller: If sleep is disturbed,

Stiftung Warentest paperback 2002 Kelly M. Ness et al: Four nights of sleep

restriction suppress the postprandial lipemic response and decrease satiety,

Journal of Lipid Research 2019 Cespedes Feliciano EM, et al :. Chronotype,

social jet lag, and cardiometabolic risk factors in early adolescence. JAMA

Pediatrics 2019 Dr. Ulrich Strunz: Forever young - the successful program in

1999 Klaus Arndt & Torsten Albers: Handbook Protein and Amino Acids, Novagenics

Verlag 2001 Rachel Leproult, Eve Van Cauter, Effect of 1 Week of Sleep

Restriction on Testosterone Levels in Young Healthy Men, JAMA 2011 Robert F.

Schmidt, Florian Lang, Manfred Heckmann: Human Physiology, with

Pathophysiology, 31st edition, Springer Verlag 2010 Prince: Effect of alcohol

on sleep and nighttime plasma growth hormone and cortisol concentrations, J

Clin Endocrinol Metab. 1980 Dr. Ulrich Strunz: speed and endurance, strunz.com,

2010


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