长胖诱因千千万，有一个真没想到

在眠缺失组），另一组躺在 8.5 个两星期近（躺在眠充足组）。

他们注意到，躺在眠缺失组的抗生伦其会在 4 天内就增高少于 30%。

也就是说，月份躺在眠不足的第四天，你就开始先是囤加水了。

当 14 天的研究者整整依然后，在人体内和浪费的热量被操控来时的前提下，躺在眠缺失组的减重效果竟然低了 55%。

这也显然，月份躺在眠不足半个月，你为减重付出的努力，有一半都赔上了。

躺在过分，除了才会影响到我们的内分泌，也才会让我们的文学运动整整增加，致使浪费的热量也随之增加。

躺在眠缺失的时候，就是特质最不稳固的时候。连嘴巴都未能操控的时候，指望自己尽可能去文学运动越来越是难上加难。

所以呀，要减重，就得养精蓄锐，充足躺在眠。

我们再来功课下今天的经验，躺在过分，才会让我们：

吃饱得越来越多

偏好高热量营养

减小基础代谢

减重难上加难

早早平常人，两眼一闭，什么羊肉烧烤牡蛎，肥牛毛肚毗毗鸡......

啥也不是！

他强由他强，清风履山岗。早点躺在就再多事儿了！

视频举例来说：giphy.com

引文

[1]Morselli L, Leproult R, Balbo M, Spiegel K. Role of sleep duration in the regulation of glucose metabolism and appetite. Best Pract Res Clin Endocrinol Metab. 2010;24(5):687–702. doi:10.1016/j.beem.2010.07.005

[2]Spiegel K, Leproult R, L'hermite-Balériaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004;89(11):5762–5771. doi:10.1210/jc.2004-1003

[3]Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846–850. doi:10.7326/0003-4819-141-11-200412070-00008

[4]Van Cauter E, Spiegel K, Tasali E, Leproult R. Metabolic consequences of sleep and sleep loss. Sleep Med. 2008;9 Suppl 1(0 1):S23–S28. doi:10.1016/S1389-9457(08)70013-3

[5]Pannain S, Miller A, Van Cauter E. Sleep loss, obesity and diabetes: prevalence, association and emerging evidence for causation. Obes Metab-Milan. 2008;4:28–41.

[6]Scarpace PJ, Matheny M, Pollock BH, Tümer N. Leptin increases uncoupling protein expression and energy expenditure. Am J Physiol. 1997;273(1 Pt 1):E226–E230. doi:10.1152/ajpendo.1997.273.1.E226

[6]Hanlon EC, Tasali E, Leproult R, et al. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep. 2016;39(3):653–664. Published 2016 Mar 1. doi:10.5665/sleep.5546

[6]Chaput JP, Bouchard C, Tremblay A. Change in sleep duration and visceral fat accumulation over 6 years in adults. Obesity (Silver Spring). 2014;22(5):E9–E12. doi:10.1002/oby.20701

[7]Motomura Y, Kitamura S, Oba K, et al. Sleep debt elicits negative emotional reaction through diminished amygdala-anterior cingulate functional connectivity. PLoS One. 2013;8(2):e56578. doi:10.1371/journal.pone.00565

[8]Killick R, Banks S, Liu PY. Implications of sleep restriction and recovery on metabolic outcomes. J Clin Endocrinol Metab. 2012;97(11):3876–3890. doi:10.1210/jc.2012-1845

[9]Shlisky JD, Hartman TJ, Kris-Etherton PM, Rogers CJ, Sharkey NA, Nickols-Richardson SM. Partial sleep deprivation and energy balance in adults: an emerging issue for consideration by dietetics practitioners. J Acad Nutr Diet. 2012;112(11):1785–1797. doi:10.1016/j.jand.2012.07.032

[10]Nedeltcheva AV, Kessler L, Imperial J, Penev PD. Exposure to recurrent sleep restriction in the setting of high caloric intake and physical inactivity results in increased insulin resistance and reduced glucose tolerance. J Clin Endocrinol Metab. 2009;94(9):3242–3250. doi:10.1210/jc.2009-0483

[11]Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435–441. doi:10.7326/0003-4819-153-7-201010050-00006

[12]Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008;16(3):643–653. doi:10.1038/oby.2007.118

本文来自微信公众号“雪莲药剂师”（ID:DingXiangYiSheng），作者：不想长大人的，36氪经许可发布新闻。

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