When it comes to staying healthy and fit, most people avoid dinner/dinner before bedtime. They believe that eating something before going to bed is likely to cause weight gain.
But rarely do they know that not eating anything before bed can also affect weight loss. Because a hungry stomach will not make you sleepy and there will be nobody recovery if you do not sleep.
Adequate sleep is necessary to lose weight. Several studies have also found that sleeping 5 hours or less in a night increases the chances of weight gain.
Actually, lack of sleep increases the hormones that control appetite. This means that the next day you feel like eating high-calorie junk food.
The way to avoid this is to eat healthy food and get enough sleep for 7-8 hours. Those who are thinking about losing weight often get the question of what to eat at night to help them lose weight.
So today I am telling you some healthy foods that you can get good results by eating dinner or eating shortly before bedtime.
Peanut butter and whole-grain bread can be the best option for you to eat before sleeping at night.Peanut butter contains an amino acid called tryptophan. It helps you sleep. At the same time, vitamin B present in whole-grain bread will help in absorbing this amino acid.
Another is that peanut butter is one of the best healthy foods. It also helps in building muscles. It is a source of Plant-Based Protein. The monounsaturated fat present in it is helpful in decreasing appetite and reducing belly fat.
At night, if you feel like eating a snack like snacks, then control yourself and consume almonds. A serving of 5 gm protein can help you repair muscles overnight. The fiber in it will make you feel full.Almond on the other hand is a fat-burning superfood. A 62 percent reduction in weight and BMI was observed for overweight youth who ate almonds for up to 6 months, according to an international magazine that studied obesity. (1)
28 gm almonds contain 150 calories, 3.5 gm fiber, 6 gm protein, and 14 gm fat.
Banana
Bananas are rich in potassium. With this, starch is found in it which is very important to lose weight. Consuming it will not make you hungry for a long time. Therefore, your liver will try to burn fat faster. It is not necessary to eat ripe bananas at all. If you want, you can also eat a little raw, according to the ripe banana, it reduces calories.
If you like going to the gym in the evening, then taking a protein shake can help in muscle recovery.
A study in Medicine and Science in Sports and Exercise showed that taking 40 gm of casein protein before bedtime increases lean muscle mass. It also helps in reducing fat.
To make a protein shake, try using casein protein instead of Whey Protein. The reason for this is that casein is a slow digest protein and keeps your body in recovery mode for a long time (overnight).
Eating a bowl of cereal at night will also be good for you. You can eat oats and oatmeal in cereals. Actually, carbs are very important for good sleep, and fiber-rich whole grains also help in burning fat.
some exercise and yoga for weight loss
Alongside receiving our eating regimen graph for weight reduction, you ought to likewise incorporate the activities
1.Take a walk in the morning and evening.
2.Practice trapping the rope.
3.Go swimming
3.Use a bicycle.
4.Zumba or dance class can also reduce weight.
Aside from work out, weight reduction should likewise be possible with yoga, prior to taking yoga, kindly counsel the specialist.
1.Chakrasana
2.Bhujangasana
3.Veer Bhadrasana
4.Dwelling
5.Surya Namaskar
1. Breakfast on time – Breakfast is the most important day of the day. Clarify that the morning meal in the first part of the day straightforwardly influences the digestion cycle of our body. Avoid depression – Depression can also be a cause of obesity, to avoid this you should also walk or walk. Do things that make you happy.
3. Get full sleep – Scientists in research have found that lack of sleep can lead to weight gain because lack of sleep leads to a decrease in the body’s insulin sensitivity and glucose tolerance. This decreases leptin levels in the body and increases our appetite.
Conclusion: Apart from the things mentioned above, you can also eat Greek yogurt, some amount of cheese, cashew nuts, etc. But keep in mind that these foods will only benefit when your diet and workout are right.
So eat these things at dinner with a balanced diet and workouts. So that you too can take advantage of it. You can also consult the expert for more information.
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