Lack of sleep can lead to obesity, how to "naturally lose weight"?

Simply lying down to lose weight may be the dream of every overweight person. Chen Guanjing, a sports health manager at the Health Management Center of Sichuan Academy of Medical Sciences and Sichuan Provincial People's Hospital, said that reasonable sleep time can help with weight loss, and lying down can indeed lead to weight loss. Chen Guanjing stated that the situation of overweight and obesity among Chinese residents is severe. Overweight and obesity are also important risk factors for chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and various cancers. Chronic sleep deprivation may lead to obesity. When the sleep time is less than 6 hours per night, the probability of gaining weight will greatly increase. Chen Guanjing explained that insufficient sleep can cause changes in hormone levels in the human body, disrupting the balance of appetite regulating hormones, leading to a decrease in leptin and an increase in gastric hunger hormones, increasing the body's sense of hunger. At the same time, it can also suppress the body's immune system, effectively turning off the "switch" that burns fat. In addition, it can also change the brain's reward system, making it easier for people to comfort fatigue through overeating. Sleep plays a very important role in health, and regular sleep habits should be maintained as much as possible. Do not sleep too little, and do not try to catch up on sleep after staying up late.

"Chen Guanjing reminded. For people who have poor sleep, Chen Guanjing suggests that stretching is a good exercise in fitness. It can not only relax the muscles and bones of the body, but also relieve physical fatigue, which has a good auxiliary effect on falling asleep. She recommended the following bedtime stretching exercises to help relieve fatigue and promote sleep.

Cat like Stretching

Bending, hands and knees on the ground, arching up the back, lowering the head; Lower your chest, look up, and feel the extension and compression of your spine. Pay attention to exhaling when arching your back and inhaling when collapsing your waist.Abdominal Stretching

Lie prone with your legs pressed against the ground, support your upper body with both hands, and feel the stretch of your abdomen. Pay attention to breathing evenly throughout the entire process.

Sitting Leg Stretching

Sitting with the left leg straight and the right leg bent on the inner side of the left thigh, keeping the waist straight, leaning forward and touching the toes with both hands to feel the stretch on the back of the thigh. Maintain even breathing and switch sides.

Lie down and twist

Lie down, with your back and shoulders touching the ground, and your hands extended horizontally in a cross shape; Lift the left leg and press the ground firmly, straighten the right leg, and turn the head to the left when the hip rotates to the right. Breathe evenly and feel the extension and stretching of the spine. Exchange on the opposite side.

Abdominal Breathing

Lie flat on your back, place your hands on your belly button, relax your whole body, inhale, expand your abdomen outward, keep your abdomen bulging, and hold for 1 second; Exhale, contract the abdomen inward, and keep the chest unchanged. Pay attention to breathing deeply and slowly, inhaling and exhaling through the nose and mouth for about 15 seconds.