Psychological stress..the enemy of dieting!
Studies have proven a close link between excess weight and obesity, and psychological stress experienced by one. When exposed to psychological pressure, the secretion of the hormone cortisol
increases, which increases the desire to eat, even after the stomach is full, and works to raise the level of sugar in the blood, which leads to an increase in insulin secretion, and thus the accumulation of
fat, especially in the abdominal area, to end up with an increase Weight and obesity, which increases feelings of depression and dissatisfaction.. Increased levels of cortisol also affect sleep, causing insomnia and difficulty falling asleep.
The important thing is that losing weight does not work if those who follow it are burdened with negative feelings, so you must work to
relax and confront negative feelings and change them before starting an integrated healthy lifestyle for a better life, and the most important things help in that:
Performing regular exercise, such as exercises that increase fat burning, relaxation exercises and meditation.
Sleep for between 7 and 9 hours a day, and it may be more or less than that, depending on the person's condition. Studies have proven a close relationship between the number of hours of sleep and the
hormones responsible for regulating appetite and food intake. When staying up late at night, the secretion of the hormone ghrelin increases, which is responsible for feeling hungry, and the secretion
of the hormone leptin responsible for feeling full decreases, and as a result, the appetite for food increases, especially sweets and foods that contain a high percentage of sugar and energy, which in turn leads to Fat accumulation and weight gain.
Here are some ways to help you fall asleep early:
Reduce consumption of caffeine and stimulants, especially in the evening.
Stop working or studying an hour before bedtime, to give the body the opportunity to relax and prepare for sleep.
Take a warm shower before bed.
Some medications may cause insomnia, so consult your doctor about the possibility of changing the times of taking them.
- Eat a healthy diet.
It is also important to organize meal times and quantities, based on sleep times and the intensity of physical activity, and that the diet be balanced, and it is preferable to eat five light meals instead of three
large .. The appointments between meals must also be specific and fixed, at a rate of three hours, with distance Avoid starving yourself
for a long time, and this helps to burn more calories, and prevents you from feeling hungry, and thus reduces our strong appetite for and excessive food.
Here are some tips when choosing food:
Eat vegetables and fruits of all kinds, and be sure to include all types in your diet, as each type has benefits and nutrients that are not found in the other type.
Use whole wheat products, from bread and pasta.
Cut back on high-fat red meat, and replace it with fish and chicken.
Use low-fat milk and dairy products.
Avoid saturated fats, which are abundant in butter, ghee, cake, sweets, biscuits and chips.
Reduce the use of table salt and sugar in food and drink.