睡前减肥的方法

睡前减肥的方法

There are many ways to lose weight, such as diet or exercise. But not everyone has the time to follow a thorough plan. The following article will show you how to spend a little time before you go to bed to lose weight.

减肥有很多种方法，如节食或运动。但并不是每个人都有时间遵循一个彻底的计划。下面的文章将告诉你如何在睡觉前花一点时间来减肥。

Break introduces you to some amazing ways to actively lose weight more effectively while you sleep comfortably.

Break向你介绍几种神奇的方法，让你在舒适的睡眠状态下更有效地积极减肥。

9. Drink a protein shake before going to sleep.

睡觉前喝一杯蛋白质奶昔

Drink a shake with about 30 grams of protein before heading to bed. Research has proven that it helps increase the number of calories the body burns while resting. Protein also aids in muscle repair, and the more muscle mass you have, the more calories you burn at rest.

睡前喝一杯含有30克蛋白质的奶昔。研究已经证明，它有助于增加身体在休息时燃烧的卡路里。蛋白质也有助于肌肉修复，你拥有的肌肉越多，你在休息时燃烧的卡路里就越多。

8. Eat small dinner

晚餐不要吃太多

Avoid eating large meals in the night and abstain from doing so just before sleeping. During deep sleep, our brain emits a growth hormone. If you eat late at night, the growth hormone stores the food in your system as fat instead of fuel.

晚上不要吃得太多，睡前也不要吃得太多。在深度睡眠时，我们的大脑会释放出一种生长激素。如果你在深夜进食，生长激素会将食物储存在你的身体系统中，成为脂肪而不是燃料。

7. Avoid alcohol.

避免饮酒

Drinking alcohol close to bedtime will make your body metabolize the alcohol during your sleep, keeping you from achieving a state of REM, which is when the body burns the most calories. A glass of wine with dinner is OK, but remember to stop drinking alcohol three hours before you go to bed.

临睡前饮酒会使你的身体在睡眠中对酒精进行代谢，使你无法达到快速眼动(REM)的状态，而快速眼动是身体燃烧卡路里最多的状态。晚餐时喝一杯酒是可以的，但是要记得在睡觉前三小时停止喝酒。

6. Set yourself a bedtime.

给自己设定一个睡觉时间

We all acknowledge that getting an optimal amount of sleep is paramount to our health, and yet busy schedules, movies, and cellphones get in the way of getting sound sleep. Committing to a healthy number of snoozing hours per night (7-8 hours) helps the body to burn more fat. An American Journal of Clinical Nutrition study found that well-rested people burned 20% more calories after eating than those who got less, improper sleep.

我们都承认，获得最佳的睡眠量对我们的健康至关重要，但繁忙的日程安排、电影和手机会妨碍我们获得良好的睡眠。保证一个健康的睡眠时间(7-8小时)有助于身体燃烧更多的脂肪。《美国临床营养学杂志》的一项研究发现，休息良好的人在进食后比睡眠不足、睡眠不佳的人多燃烧20%的卡路里。

5. Avoid exercising before bedtime.

睡觉前避免锻炼

Exercise wakes our body up, making it difficult to achieve a good night’s sleep. Schedule your exercises for the morning. It will wake your body up and keep you energized all day. But if for some reason you cannot exercise in the morning, do it no less than four hours before bed.

运动唤醒我们的身体，让我们很难获得一个好的睡眠。把早上的锻炼安排好。它会唤醒你的身体，让你一整天都充满活力。但是，如果由于某些原因你不能在早上锻炼，那么至少在睡前四小时锻炼。

4. Shut down all bedroom electronics.

关掉所有卧室电子设备

Research conducted at Harvard University found that short-wavelength blue light emitted by tablets and smartphones prohibit the body’s production of the sleep-aiding hormone, melatonin. Another study conducted by Singapore based researchers found that long hours of television viewing caused higher levels of triglycerides (associated with diabetes) and lower levels of adiponectin (a protein that regulates glucose levels and fatty acid breakdown) in the body.

哈佛大学进行的一项研究发现，平板电脑和智能手机发出的短波长蓝光会阻止人体产生睡眠帮助激素——褪黑激素。新加坡研究人员进行的另一项研究发现，长时间看电视会导致体内甘油三酯水平升高(与糖尿病有关)，脂联素(一种调节葡萄糖水平和脂肪酸分解的蛋白质)水平降低。

3. Turn down the thermostat.

把恒温器调小

Sleeping in the subtly cold enhances the effectiveness of our storage of BAT (brown adipose tissues) that helps burn the fat stored in the belly, thereby keeping us warm. A study published in the medical journal, Diabetes, showed that people who slept in rooms with a temperature of around 66 degrees burned 75 more calories than those who slept in warmer rooms.

在极冷的环境中睡觉可以提高我们储存的褐色脂肪组织的效率，帮助燃烧储存在腹部的脂肪，从而使我们保持温暖。发表在医学杂志《糖尿病》上的一项研究表明，睡在温度66度左右房间的人比睡在温暖房间的人多燃烧75卡路里。

2. Sleep in complete darkness.

在完全的黑暗中睡觉

Sleeping in complete darkness assists your body in producing the hormone melatonin, which not only induces good sleep, but it also aids in the production of calorie-burning mitochondria-packed brown fat, according to a study published in the Journal of Pineal Research.

根据发表在松果体研究杂志上的一项研究，在完全黑暗的环境下睡觉可以帮助你的身体产生褪黑激素，它不仅可以促进良好的睡眠，还可以帮助产生线粒体中燃烧卡路里的棕色脂肪。

1. Sleep naked.

裸睡

Though it might sound strange, sleeping naked has many benefits. By keeping your body cool quickens the body’s fat-burning process. Having the body cold while sleeping increases the good fat in the body which helps in the burning of calories.

尽管听起来很奇怪，裸睡有很多好处。保持身体凉爽可以加快身体的脂肪燃烧过程。睡觉时身体保持寒冷会增加体内的有益脂肪，有助于燃烧卡路里。

While the above-mentioned hacks will help you in losing weight, it is still recommended that you do not miss out on your daily dose of exercising. Tell us in the comments below what factors make you miss hitting the gym daily.

虽然上面提到的这些方法可以帮助你减肥，但还是建议你不要错过每天的锻炼。在下面的评论中告诉我们是什么因素让你错过了每天去健身房。