Good Lifestyle

How many meals did you eat yesterday?

However, you answered the above question, chances are you really eaten a lot more frequently than you remember. The majority of us now pack several mini-meals in our every day, according to aStudy at the Institute of Skalk. And the longer we stay, the more calories we consume.

Scientists have hoped that the best way to reduce calorie consumption could simply be to sleep more, so they asked people who have eaten over 2 pm each day to cut their pasture time to no more than 11 hours ago day and sleep more time. After 16 weeks, the subjects lost an average of 3.5% of their excess body weight - just going to bed earlier.

This means just a few simple modifications to your P.M. The routine can mean a serious weight loss success. So open your eyes: Here are the suggestions of science to lose while you snoke. And while you're awake, make sure you try these21 best healthy cooking hacks of all time To keep you on the right track with your weight loss goals!

Do not count the sheep, eat lamb! Or better yet, a bit of Turkey. Tryptophane, an amino acid found in most meats, has demonstrated powerful sleep incident effects. A study published inThe newspaper of nerve and mental illness Among the "light" insomniacs have found that only 1/4 gram - on what you will find in a skinless chicken battery or three ounces of skinny turkey meat - was enough to significantly increase deep sleep hours. And this can result inEasy weight loss.

"Any food containing tryptophan, which includes nuts, chicken, fish, lentils and eggs, can help you bailiff in Sleepyhead syndrome," saysJulia FalamasCoach in Crossfit Spot Barbll in New York. "If you are the guy who can not sleep on an empty stomach, a healthy source of fat like the lawyer orwalnut butter Can help surprise hunger, while providing restoration properties, "she adds.

"There is something about the ritual to sit at a cup of soothing tea that tells your brain to slow down and relax," says Falamas. "Some of the best teas for sleep are chamomile, peppermint, lavender and valerian, who actually have sedative properties."

You know how to avoid large meals, coffee, colas and alcohol before going to bed, but did you know it's better to eat your complex carbohydrates at lunchtime, not with dinner? "Sétotonine converts to melatonin in your sleep of the scene 3 Rem and the serotonin comes from complex carbohydrates with whole grains. So you do not need to have carbohydrates before going to bed, just have them to have them to a given moment of the day, "says"Smiling catOwner of Vhistler Fitness Vacations, a weight loss retreat for women.

In addition, to meet your daily fiber goal, "about 20 grams of insoluble fibers are important to allow you to sleep, so aim to eat this everyday, and you will allow you to convert enough serotonin to sleep well."

While you should not go to the hungry bed (which presents his own sleep problems), you should not hit the bag completely stuffed. When you eat a large meal before going to bed, your body works to digest it long at night - and if your body is still hardened, you too. The latest, you fall asleep, the less you will rest, you will wake up to feel groggy and more likely to reach caloric items.

Instead of eating a monster meal for dinner, try keeping portions pretty much the same as your breakfast and lunch, especially if you dine later. "You want to eat your last meal at least an hour or two before bed," saysIsabel Smith, MS, RD, CDN.

The Night-Aka Fasting Closing Early Kitchen - Can Help You Lost Warm Weight, Even if you eat more food throughout the day, according to a newspaper studyCell metabolism. Experience with closure of the kitchen at 8 m. And skip breakfast.

Have aagitation of proteins Before hitting the bag can increase your metabolism, according to aStudy of Florida State University. The researchers found that men who consumed an evening snack comprising 30 grams of protein had a higher metabolic rate the next morning than to miss anything. The protein is more thermogenic than carbohydrates or fats, which means that your body burns more calories the digrestor.

UseVegan protein powder, which will give you the same advantages in hunger-burning muscle strengthening, without the bloating that comes from lactoseum.

RELATED: The 7-day diet This melts your belly fat.

You can hit poses before the bed can have a powerful influence on the quality of sleep because of the yoga concentration on breathing and meditation. "Yoga offers a variety of benefits, increased flexibility and strength to a quieter mind," saysMark Balfe-Taylor, Director of the trufusion yoga. He recommends the laying of the deaf man.

"He can calm the nervous system, release the shoulders and neck and, above all, allows you to focus inward, block stress and relax," he says.

A new striking study published in the journalDiabetes Suggests that simply block the air conditioner or make heat in winter can help us attack belly fat while we sleep. The colder temperatures subtly improve the efficiency of our brunette fat stores prevent you from burning yourself by helping you burn through the fat stored in your belly. The participants spent a few weeks sleeping in bedrooms with variable temperatures: a neutral 75 degree, a cool of 66 degrees, and a hael of 81 degrees. After four weeks sleep at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they have lost belly fat.)

The exposure to light the night only interrupts your chances of a good night's sleep, it can also result in weight gain according to a new study published in theAmerican newspaper of epidemiology. The study topics that slept in the darkest rooms were 21% less likely to be obese than those sleeping in the clearest rooms.

This leads us to our next sleep-slimming round ....

Research suggests that the more we bring electronics in the bedroom, the more children we get. A study in thePediatric obesity Journal found that children who take place in the night of the night of a television or computer do not rest enough and suffer from bad habits of life. The researchers found that students with access to an electronic device were 1.47 times more likely to be overweight than children without devices in the bedroom. This increased to 2.57 times for children with three devices.

At the end of the line: Leave your iPad in the living room. Your spouse could thank you too.

Did you know that lean people look less television? A recent analysis of studies published inJama You have found that for every two hours spent watching television, the risk of developing diabetes, developing cardiac disease and early death increased by 20, 15 and 13%, respectively. Scientists still determine exactly why the session is so prejudicial to health, but an obvious and partial explanation is that the less we move, the less we need fuel; Excess blood sugar floods blood circulation and contributes to diabetes and other weight risks.

Find out how only a few other easy modifications can help you lose up to 4 inches of your size - with theseThe best nutrition tips!

Light blocking curtains make a huge difference when it comes to falling asleep. The outside light makes it more difficult to close your mind, even if you think you are immune to such instinctive signals. Melatonin, the hormone involved in the sleeping of your body is compromised when the light is present.

"Darken your room so that I sleep, even early, feels natural," says Smiley.

If you normally bathe in the A.M., Listen. "A hot shower is ideal for a good night's sleep because it can help relieve the tension and relax the painful muscles. In addition, it can increase the oxytocin level-an oxytocin hormone - a hormone of Love released by your brain - which can be very soothing, "says Falamas. The heat of the shower also gives your body the temperature of an elevator, resulting in a fast fall of temp when you go out and a towel, a dive that helps to relax your whole system. A hot bath will also have the same effect.

Do not deceive us; We love chocolate. In fact, any bar containing at least 70% cocoa is one of our preferred low sugar sugar snacks or desserts due to its high concentration of antioxidants and stress resistance capabilities. Unfortunately, if eaten too late, chocolate could be the reason why you can not fall asleep. The dark chocolate contains caffeine-about 40 to 50 mg caffeine by 40 grams, according toConsumer laboratory Test - which can prevent your body from closing when you want if you are sensitive to the compound.

Chocolate bars have varied quantities of caffeine, but a 70% 70% dark chocolate bar contains about 79 milligrams. For reference, a cup of eight ounce coffee contains about 145 milligrams. For a different late indulgence, try these fills, without guiltBest snacks for weight loss!

Wine is our favoriteAlcoholic Beverage "Healthy" Because of its resveratrol, a plant compound that has been linked to healthy health benefits, although more research is carried out, according to a review published in the journal.Nutrients. However, tonight, the glass of wine is also considered a high sugar drink, according to Smith. Drinking too much can hinder your ability to snooze. This can feel like this night glass relaxing you and helping you fall asleep faster, but it prevents your body from fully engaged at its REM cycle (fast fast motion), which is a truly restful sleep and dreams .

Enjoy a drink earlier at night - about two hours before going to bedtime - to avoid sleep disturbances and close the house bar after one or two glasses, on it.

Do you want to sleep better and lose more weight? Have more sex. A new study published in theSexual medicine newspaper Shows that for every hour of sleep of the women's sleep, their sexual desire increased accordingly. AndSeparate search Dr. Michele Lastlla showed that the biggest sex you get, better you sleep, and the more weight you lose.

When it comes to a better night's sleep, some gadgets are total tears (like those of anti-snoring contracts on television), but invest in the right pillow is the key. "The purchase of an orthopedic pillow keeps your neck aligned. You are going to wake up in the morning without a neck pain," says Smiley.

Do not have enough sleep? here isWhich is not enough sleep made to your body, let's say to doctors.