Systematic lack of sleep can become an obstacle to losing weight. Nutritionist Tatyana Razumovskaya in conversation with “RIA News” gave some advice to help a person who is constantly “breaking down” from diets to lose weight.
“Lack of sleep, if it occurs systematically, reduces the level of the appetite-suppressing hormone leptin. But the amount of hormones such as ghrelin and cortisol, which increase hunger, increases. In addition, an excess of cortisol leads, in particular, to overeating and an increase in fat in the abdominal region, that is, in the abdomen, ”the specialist explained.
Fiber will also help you lose weight, notes Razumovskaya. It should be eaten 20–40 g per day. According to the doctor, fiber can normalize cholesterol and sugar levels and relieve hunger. In addition, the expert advises adding legumes, dried fruits, whole grain bread, nuts, vegetables and cereals to the diet.
Protein, according to Razumovskaya, also plays a big role in the process of losing weight. Its digestion takes a long time, so a person feels a feeling of fullness for a long time. In addition, as noted by the doctor, the body spends more calories on the absorption of protein than on carbohydrates.
“It is important that you have enough protein in your diet – from 1.2 to 1.5 g per kilogram of body weight. It can be both dairy products, meat, fish and other seafood, eggs, and vegetable protein: nuts, legumes, soy,” the nutritionist added.
On February 4, dietitian Elena Solomatina told what rules to follow in order to lose weight by the summer. The specialist said that if you switch to proper nutrition in February, then by the summer you can lose an average of 8 kg.
For weight loss, you should stop eating confectionery products that contain a lot of sugar. The doctor clarified that the diet should mainly consist of vegetables, protein: lean meat, fish, eggs, cottage cheese, dairy products. In addition, according to the nutritionist, it is important to observe the water regime, because otherwise metabolic processes slow down, which makes it more difficult to lose weight.
It is also important to sleep well and not forget about physical activity. The doctor advised a fractional diet, which includes three main meals, two snacks and at night, if desired, two egg whites or a glass of kefir, fermented baked milk.
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