A healthy diet for those of you who often don't get enough sleep at night

Be careful if you often stay up late because lack of sleep can be the cause of fat deposits in the stomach. Over time, this habit puts you at risk for various serious diseases, such as diabetes and heart disease. Actually, what are the reasons that make you gain weight if you don't get enough sleep? Then how can you eat healthy even though you don't get enough sleep?

Lack of sleep is detrimental to your health

One of the main reasons why staying up late makes your diet messy is due to disruption of the function of hormones in the body. Normally, your body will repair itself during the night's sleep, as well as balance the hormones that are affected during the day's activities.

If you are sleep deprived, the hormone leptin (regulator of satiety) will be produced twice as much as usual. This condition should make you feel full faster. However, the opposite happened. The body actually becomes immune to the function of these hormones, causing you to continue to feel hungry, even though you have just finished eating.

Tips for maintaining a healthy diet if you often stay up late

You really should get at least 7-8 hours of sleep every night to keep your weight under control. But if you are forced to stay up late, there are some healthy eating tips you can do to prevent excess weight gain:

1. Eat lots of vegetables and fruit

One of the problems caused if you are sleep deprived is an increase in appetite. But still, you can control your appetite by eating foods high in fiber, such as fruits and vegetables. Eating fibrous foods will keep you full longer, thus preventing you from snacking carelessly throughout the day. In addition, fiber can also reduce fat deposits in the body.

2. Choose high protein side dishes

Not only fiber can help you from hunger, side dishes that are high in protein also help you feel full faster and last longer. But be careful choosing the source of protein.

Choose lean sources of animal protein, such as chicken breast, fish, eggs, or lean cuts of beef. You can also consume vegetable protein sources, such as tempeh, tofu, and nuts.

Avoid offal, chicken skin, beef lard, and mutton. Instead of wanting to lose weight, you will be surprised by the soaring numbers of the scales if you eat these foods.

3. Get used to eat more often than usual

Believe it or not, eating more often a day can actually make your appetite decrease. So don't limit your eating frequency to only 3 times a day. Ideally, a healthy portion of food should be in accordance with the habits and needs of the day.

You can eat 6 times a day, with smaller portions. Tricks like this can prevent your stomach from rumbling all day long because you keep filling it with food.

However, that does not mean that your portion of food increases because what changes is the frequency of your meals.

4. Take time to exercise

Trust me, maintaining a healthy diet without regular exercise is meaningless. Both of these must be done together to get satisfactory results. Yes, you only need to spend 10-15 minutes a day to exercise.

If you are really busy that you can't do sports at all, you can outsmart it by walking to your office or campus in the morning. You can also do sports on the weekends together with your partner, family, or friends, it will be more fun.

But if you want to exercise only once a week, you have to spend at least 150 minutes so that your fat is completely burned.