Domů Tělo & Zdraví Hubnutí 5 způsobů, jak spalovat tělesný tuk během spánku Zatím bez hodnocení.

5 způsobů, jak spalovat tělesný tuk během spánku Zatím bez hodnocení.

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5 způsobů, jak spalovat tělesný tuk během spánku

Během spánku je možné spalovat tělesný tuk, pokud dodržujeme některé důležité způsoby. Zde jsou pět klíčových metod, které vám pomohou nalézt zdravější a efektivnější cestu k hubnutí.

  • 1. Správný jídelníček: Zvolte si vyváženou stravu, která obsahuje důležité živiny a dodá vám energii. Zabraňte konzumaci těžko stravitelných potravin před spaním a snažte se jíst lehčí pokrmy bohaté na bílkoviny.
  • 2. Omezení příjmu cukrů: Cukr může zvýšit hladinu inzulinu, což brání spalování tuků. Zkuste omezit příjem sladkých potravin, abyste optimalizovali spalování tělesného tuku během spánku.
  • 3. Regulární fyzická aktivita: Pravidelná fyzická aktivita přispívá k rychlejšímu spalování tuků. Zahrňte cvičení do svého denního režimu a udržujte si aktivní životní styl.
  • 4. Dostatek spánku: Nedostatek spánku snižuje metabolickou aktivitu a zvyšuje chuť k jídlu, což může vést k nárůstu hmotnosti. Snažte se spát dostatečně dlouho a udržujte si pravidelný spánkový režim.
  • 5. Snížení stresu: Stres může ovlivňovat hormonální rovnováhu a vést ke zvýšení ukládání tělesného tuku. Hledejte relaxační techniky, které vám pomohou snížit stres a udržet si pozitivní mysl.

 

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

 

Jste unaveni z pocitu, že neustále bojujete s tvrdohlavým tělesným tukem? Vyzkoušeli jste všechny módní diety a cvičení, ale stále se vám nedaří shodit přebytečná kila? Pokud ano, je čas přidat do svého arzenálu na odbourávání tuků novou strategii: spánek. Ano – čtete správně! Mluvili jsme s odborníkem, který se s vámi podělil o několik drobných, ale účinných způsobů, jak spalovat tělesný tuk během spánku.

Spánek je klíčovým faktorem, pokud jde o hubnutí, a jeho nedostatečný příjem může bránit vašemu pokroku, jak uvádí Sleep Foundation. Věděli jste ale, že sílu spánku můžete využít i ve svůj prospěch a pomoci si tak spálit více tuku? Povídali jsme si s Tristou Best, RD, registrovaný dietolog s Balance One Supplements, který sdílí pět malých, ale účinných způsobů, jak spalovat tělesný tuk během spánku. Tyto tipy jsou snadno proveditelné a vyžadují minimální úsilí, takže jsou ideální pro zaneprázdněné jedince, kteří nemají hodiny na to, aby trávili čas v posilovně nebo v kuchyni.

Tyto tipy vám pomohou optimalizovat přirozené procesy spalování tuků v těle a probudit se s pocitem štíhlosti a větší energie – od úpravy režimu před spaním až po jednoduché úpravy stravy. Pokud jste tedy připraveni posunout svou cestu za hubnutím na další úroveň a konečně se dočkat výsledků, o které jste se tak usilovně snažili, přečtěte si, jaké malé, ale účinné změny můžete udělat ve svém spánkovém režimu, abyste mohli rozpouštět tělesný tuk, zatímco budete podřimovat.

Nejezte těsně před spaním

hodiny na talíři s vidličkou a nožem, koncept přerušovaného půstu

Zkuste sníst poslední jídlo několik hodin před spaním a následující den se postit až do snídaně. (Nebo ještě lépe, počkejte až do oběda.) To může pomoci vašemu tělu spalovat tuk místo glukózy pro energii během noci, podle 2023. recenze . publikováno v Živiny.

„Přerušované hladovění je způsob stravování, který zahrnuje cyklické střídání období jídla a půstu,“ vysvětluje Best. „Během období půstu tělo využívá uložený tuk jako zdroj energie, což vede k úbytku tuku. Když spíme, naše tělo se přirozeně dostává do stavu půstu. Kombinace tohoto stavu s přerušovaným půstem může prodloužit období půstu, což vede k většímu úbytku tuku během spánku. Přerušovaný půst navíc může pomoci regulovat hormony, které ovlivňují hubnutí, jako je inzulín a lidský růstový hormon.“

Celkově může být zařazení přerušovaného půstu do zdravého životního stylu malým, ale účinným způsobem, jak podpořit odbourávání tuků během spánku.

Spánek v chladné místnosti

Podle Národní ústavy zdraví, spánek v chladné místnosti může podpořit váš metabolismus a aktivovat hnědý tuk, který spaluje kalorie a vytváří teplo. Ztlumte tedy termostat a nechte své tělo pracovat, zatímco vy odpočíváte.

„Když spíme v chladném prostředí, naše tělo se více snaží udržet teplotu jádra, což může vést ke zvýšení počtu spálených kalorií,“ říká Best. „Kromě toho může spánek v chladné místnosti zlepšit kvalitu našeho spánku, což může také pomoci při hubnutí. Špatný spánek je spojován s hormonální nerovnováhou, která může vést k přibývání na váze. Chladné prostředí při spánku navíc může zvýšit produkci hnědého tuku v těle, který spaluje kalorie a vytváří teplo.“

I když se spaní v chladné místnosti může zdát jako malá změna, může to být účinný způsob, jak podpořit odbourávání tuků během spánku.

Silový trénink

fit žena zvedá činky doma

Silový trénink může povzbudit váš metabolismus, jak tvrdí Mayo Clinic. To znamená, že zvedání závaží může pomoci spálit více kalorií-i když spíte (tedy když je vaše tělo v klidu). Zkuste si večer dát rychlý silový trénink, abyste před spaním nastartovali svůj metabolismus.

„Silový trénink může zvýšit svalovou hmotu, což vede ke zvýšení rychlosti metabolismu v těle, což vede k většímu spalování kalorií, a to i v klidu,“ uvádí Best. „Kromě toho může zvedání závaží stimulovat produkci lidského růstového hormonu, který hraje roli při odbourávání tuků a růstu svalů. Cvičení může také zlepšit kvalitu spánku a snížit stres, což vede ke klidnějšímu nočnímu spánku, který napomáhá hubnutí.“

Studená sprcha

sprchový běh

Podle Clevelandská klinika, bylo prokázáno, že studené sprchy a ledové koupele stimulují hnědý tuk, podobně jako spánek v chladné místnosti. Navíc šok ze studené vody může zrychlit váš metabolismus a pomoci vám spálit více kalorií během dne.

„Studené sprchy mohou zvýšit produkci hnědého tuku v těle, který spaluje kalorie a vytváří teplo. Mohou také zlepšit kvalitu spánku a snížit záněty, což vede ke klidnějšímu spánku a podporuje zdravé hubnutí,“ říká Best.

Konzumace jídla těsně před spaním

Výzkum ukazuje, že konzumace jídla těsně před spaním může způsobit, že tělo přebytečné kalorie uloží jako tuk, místo aby je spalovalo jako energii. Proto se vyhněte jídlu alespoň dvě až tři hodiny před spaním, abyste umožnili trávicímu systému udělat svou práci a pomohli tělu zbavit se tuku během spánku.

„Konzumace velkého množství jídla může ztížit usínání a udržení spánku po celou noc, což negativně ovlivní kvalitu vašeho odpočinku. Konzumace lehkého jídla několik hodin před spaním může vašemu tělu pomoci efektivněji trávit potravu a zabránit ukládání přebytečných kalorií ve formě tuku,“ říká Best.

dieta

 

 

 

FAQs

5 způsobů, jak spalovat tělesný tuk během spánku

1. Udržujte pravidelný spánkový rozvrh

Mějte stabilní časy spaní a probuzení. Tím pomůžete svému tělu žít v harmonii s přirozenými biorytmy, což urychlí spalování tuků.

2. Snížte příjem kalorií před spaním

Snažte se nepřejídat a jíst lehká jídla večeří. Zamezte tělu, aby muselo trávit těžká jídla a tuky příliš blízko spánku.

3. Zvyšte celkovou fyzickou aktivitu

Zapojte se pravidelně do cvičení, jako je jóga, pilates nebo průběh. Tím zvýšíte svůj metabolismus a podpoříte spalování tělesného tuku během spánku.

4. Omezte úroveň stresu

Stres může mít negativní vliv na hladinu kortizolu (stresového hormonu) v těle, což zpomaluje metabolismus a ztěžuje spalování tuků. Zkuste si najít relaxační techniky, jako je meditace, jóga nebo dechové cvičení.

5. Zlepšete kvalitu spánku

Vytvořte si vhodné prostředí pro spánek, jako je ticho, temnota a komfortní teplota. Dbejte také na pravidelný pohyb během dne a vytvářejte si spánkové rituály, které vám pomohou se uvolnit a usnout rychleji.

 

 

[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]

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