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New discoveries can not only help you lose weight, but they also highlight the importance of maintaining a regular meal schedule and sleep.
The internal clock of our body certainly does not follow our wall clock. And, for some people, it can contribute to weight gain. Your body regularly burns more calories at certain times of the day. But it is not clear if exercise can make it increase. Some of the functions of your body work as autopilot. This includes the burning of calories.
These are the findings of a recent study, which resolved that 16 hours. at 6 pm people burn about 10% more calories. It does not matter that they stop working and head home or just get up for a night service. But the main delivery may be on the hours when we burn the minimum of calories.
You need fewer calories to stay from 4 am to 6 am, but if you are awake and you eat meals due to a night shift or irregular schedule. Jeanne Duffy, Ph.D., one of the authors of the neuroscience research at Brigham and Women's Hospital and associate professor at Harvard Medical School in Massachusetts.
This shows that people with such schedules are at higher risk of gaining weight. "It means people like shift workers who are awake all night or who do not eat all day or who have schedules that differ a lot – and that means eating at different times, especially early in the morning or late in the morning. in the evening, can gain weight, "said Duffy.
Internal body clocks
No matter whether we were standing up to the hours or sitting at the table, our bodies have an inner plan. This program states to burn the maximum calories at dusk and early evening, but the minimum in the early morning.
The causes of these heights and depressions when burning calories are due to the internal clock of our body. The internal clock is not essentially regulated by the external clocks. Duffy describes that our internal clock has to harmonize a little with the outside world every day. This is usually done by exposure to the sun, but also partly by a cycle of fasting each night and meals during the day.
"We consider these rhythms to have developed because they are valuable to us," said Duffy. "They let our bodies predict the events that occur regularly and prepare to face them."
One of these regular measures is the end of the night fasting period, also called breakfast. Therefore, in the morning, your internal clock allows your pancreas to produce insulin. This will help your body turn the sugars present in food into energy that it can use.
If you eat breakfast at different times of the day, or if you miss it all at once, "it can make your internal rhythms less accurate and less likely to move forward," said Duffy.
Automatically burn calories
In his exploration, Duffy wanted to measure how these circadian rhythms or internal clocks affect the calories we consume without trying. To be specific, the way our body uses calories to just breathe, pump blood and buzz while relaxing.
Duffy states that these autopilot tasks account for 60 to 70 percent of the energy we burn in a day.
"We had to understand if this amount of calories burned was the same, no matter when you measured it or whether it differed from the time of day," Duffy said.
So, she and her team confiscated seven people in a laboratory without a window or clock that stands out from the outside world. They then tried to release the limbs' internal clocks by bringing back their sleep and waking periods of four hours a day.
The idea was that these disturbances would force the participants' internal clocks to determine the time of day themselves, without the help of daylight or meals nor a regular bedtime . This would expose the true biological day and night.
With devices, they measured body temperature and deduced the exact number of calories burned. They found that the temperatures were the lowest during the deep biological night and the highest temperatures almost 12 hours later.
But can you create your own biological night or twilight at a different time if, for example, you have been working at night for years?
Duffy doubts that it is probable. Even people who work late in the day often work – or try to do it – according to a more usual agenda on days off, she speaks. This prevents internal clocks from being altered forever. In addition, going home in the morning after working at night means that you are probably exposed to the sun – the main indicator of our internal clocks on which they must adjust for the biological day. It has just been built.
Time your exercise
For people with an evening or sudden schedule, this could mean weight gain. Does it work the same way? Do these results mean that it would be great to train in the early evening and late afternoon, while the body is already conscious of burning calories?
We are not aware yet, said Duffy. She and her team studied energy expenditure at rest. Energy expenditure related to exercise can be independent of these circadian rhythms or follow similar charts.
It is possible, she says, that you spend the same amount of calories during your workout, no matter what time your body thinks or time of day.
It is also likely that your body will take more time to prepare a meal at different times of the day. Maybe the energy of the breakfast is getting longer to reach your muscles, and the exact same meal in the late afternoon gives you an instant boost of energy. Or maybe not.
This is the next question that Duffy and his colleagues are discovering.
The bottom line
According to a new study, people who work at night or often have variable schedules may be at higher risk of gaining weight. Indeed, our internal clocks tend to consume the most calories from 16h. at 6 pm and the least from 4 am to 6 am, the researchers resolved.
If we get up late and eat things when our body spends less calories, those calories are stored, which can lead to weight gain.
Source
https://www.cell.com/current-biology/fulltext/S0960-9822(18)31334-4?_returnURL=https%3A%2F%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS09609822333344%3fshowall3 back -bib1
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