Manage Your Biological Clock to Avoid Obesity

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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 illumination at night of excessive damage at 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. This discovery can drastically improve a person’s ability to cope with jet lag disorder or adjust to changing work shifts.

Scientists have long known that the circadian rhythm or body clock is set by exposure to light. They have found that hours of eat which took over control of the body when hungry. This mechanism evolved to make mammals so as not to sleep hungry when I have to find food to eat.

“Just stop eating for a period of 12-16 hours before waking. Once it starts to eat again, the biological clock will be reset as if beginning a new day. The body will consider the sunset as the beginning of the next day,” said Clifford Saper, professor of neurology and Harvard Medical School neuroscientist skelaigus head of neurology department 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, fix the schedule of eating and sleeping schedule. The following is a summary schedule to control the hunger hormone and expel addicted to overeating, as reported by EmaxHealth.com.

6:00 to 8:00 am: Wake up
Within 30 minutes after waking and before breakfast, do 20 minutes of physical exercise. The study found that exercising before a meal causes burns fat more efficiently and morning sunlight helps reset the body’s biological clock reset the body that can not be done by artificial light.

6:55 to 8:55 am: Drink
Before breakfast and every meal, drink two glasses of 0.23 liters of water.

7:00 to 9:00 am: Breakfast
Body clocks also membangkirkan hunger hormone or 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 bread wheat within one hour after waking.

10:00 to 11:00 noon: mid-morning snack
The hormone ghrelin rise several hours before lunch. Eat fewer carbohydrates and protein snacks to ease it.

12:00 to 13:00 noon: Lunch
Around noon, the hormone that causes hunger to eat fat or called galanin appears. Eating fat for lunch cause galanin produced more cells lead to overeating. Eat complex carbohydrates and protein to avoid the effects of galanin-fat cycle.

14:00 to 15:00: Take a nap
15-20 minute nap will restore the energy level is more effective than eating snacks.

15:30: Drinking Coffee
Last call for caffeine intake. Drinking coffee before 4 pm can prevent sleep disturbances body’s biological clock cycles.

16:00 to 20:00: Exercise
This is the optimal time for the body to get maximum benefit from cardiovascular exercise and strength training.

17:00 to 19:00: Time for dinner
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, which is required to trigger the sleep hormone, melatonin.

21:00 to 22:30: Setup sleep
Avoid digital devices and TV that emits blue light spectrum that can disrupt the body’s biological clock. Read or wash up in the dim light to memeprsiapkan body in order 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 helps the body to fall asleep more quickly after being in bed.

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