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Obesity is not only influenced by how much food we eat and how much we exercise, but also influenced by the biological clock in the body. Food and lighting in the evening hours of excessive damage the body and cause obesity because of the emergence of the hunger hormone uncontrolled.
According to a new study from Harvard Medical School, did not eat for 12-16 hours can help reset the body's sleep-wake cycle quickly. The present invention can drastically improve a person's ability to cope with jet lag disorder or adjust to changes in work shifts.
Scientists have long known that the circadian rhythm or body clock is set by exposure to light. They have found that clock eat that took over control of the body when hungry. This mechanism evolved for making mammals starve to stay awake when it should be looking for food to eat.
"Just stop eating for a period of 12-16 hours before waking up. After she started eating again, the biological clock will be reset as if the beginning of a new day. The body will take into consideration the time to break as early as the next day," said Clifford saper, professor of neurology and neuroscience at Harvard Medical School skelaigus head of department of neurology at Beth Israel Deaconess Medical Center.
Resetting the body clock may shy away from obesity and get a flat stomach by reducing 3.6 kg in just 3 days.
To reset the body clock, correct feeding schedule and sleep schedule. Here is a summary schedule to control hunger hormone and drive overeating addiction, as reported EmaxHealth.com
6:00 to 8:00 am: Wake up
Within 30 minutes after waking and before eating in the morning, do 20 minutes of physical exercise. The study found that exercising before eating cause burns fat more efficiently, and the morning sunlight helps the body to reset the body's biological clock that can not be done by artificial light.
6: 55-8: 55 am: Drinking
justify;">Before breakfast and every meal, drink two glasses of 0.23 liters of water.
7:00 to 9:00 am: Breakfast
Also membangkirkan body clock or the hunger hormone ghrelin. Eat breakfast so releasing hormone ghrelin excessive so as not to lead to overeating later. Eat protein and complex carbohydrates such as eggs and whole wheat bread within an hour after waking.
10:00 to 11:00 Lunch: snack midmorning
The hormone ghrelin increases several hours before lunch. Eat a carbohydrate and protein snack to ease it.
12:00 to 13:00 noon: Lunch
Around noon, the hunger hormone that causes want to eat fat or called galanin appears. Fat eating for lunch cause galanin produced more cells lead to overeating. Eat complex carbohydrates and protein to avoid the effects of galanin the fat cycle.
14:00 to 15:00: Napping
15-20 minute nap will restore the energy level is more effective than consuming a snack.
15:30: Drinking Coffee
Last call for caffeine intake. Drinking coffee before 4pm sleep cycle disorders can prevent the body's biological clock.
16:00 to 20:00: Exercise
This is the optimal time for the body to get the maximum benefits of cardio and strength training.
17:00 to 19:00: Dinner time
Time to eat healthy fats to prevent the desire to eat at midnight.
21:00 to 22:00: Time to eat a snack before bed
Carbohydrate snacks such as low-fat yogurt will produce tryptophan which helps the brain produce serotonin required to trigger the sleep hormone, melatonin.
21:00 to 22:30: Preparation sleep
Avoid digital devices and TVs that emit blue light spectrum that can disrupt the body's biological clock. Read or take a bath in dim light to are preparing the body to sleep.
21:30 to 23:00: Time for bed
Stay on schedule sleep and wake up even when the weekend. Regular schedule will keep the consistency of the biological clock and help the body to fall asleep more quickly after being in bed.
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