现在很多人都在减肥，当然减肥有很多的原因，有的是因为确实太胖了，有的是因为追求健康，有的是要求完美的身体，下面我们给大家介绍的是如何来避免体重的增加，如果能在平时的生活中做好这些，那么也许就不会带来减肥的烦恼了哦

You stayed up too late last night, so you grab a latte on your way into work. When you feel yourself slump at 3 p.m., you raid the vending machine. You're so tired at the end of the day, you can barely get home for dinner, let alone make a trip to the gym.

Sound familiar? Many sleep-deprived people drag themselves through the day, skipping physical activity and relying on sugary pick-me-ups. But these habits don't fight off sleepiness for long. And even worse? Over time, they can contribute to weight gain or, at the very least, sabotage your efforts to lose those last few pounds.

Lack of sleep changes your appetite

"We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods," says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. "On a simplistic level, your appetite changes."

Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you'll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.

"When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down," says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. "So you have a greater amount of appetite and a greater amount of intake."