HEALTHY HABITS

---

Sleep consists of several phases that repeat in cycles of 90-120 minutes per night. In total, there are two main phases:

• Slow-wave sleep (Non-REM)
  This is a phase of deep rest, which is divided into several stages: Stage 1: Easy sleep when we are just starting to fall asleep. Stage 2: The body relaxes, the temperature decreases, and the heartbeat slows down. Stages 3 and 4: Deep sleep, when the body is recovering. At this time, tissue regeneration occurs, immunity is strengthened and growth hormones are produced.
• 
  Rapid eye movement sleep (REM)
  This is the phase when we dream. The brain is actively working, and the body is temporarily paralyzed (so that we do not repeat the movements from dreams). REM sleep is important for processing information, emotions, and memory.

 If we do not go through all the phases of sleep, it affects our well-being. For example, a lack of deep sleep leads to feelings of fatigue, and a lack of REM sleep leads to memory problems and emotional instability. 

• Physical health
  During sleep, the body recovers. Studies show that people who sleep less than 6–7 hours a night are more likely to suffer from cardiovascular disease, diabetes, and a weakened immune system.
• 
  Mental health
  Sleep is directly related to our emotional state. Lack of sleep can cause anxiety, depression, and irritability. Scientists from the University of California have found that people who don't sleep much have increased activity in the areas of the brain responsible for emotions, which makes them more vulnerable to stress.
• 
  Productivity and memory
  Sleep helps us reboot the brain. During the REM phase, the information received during the day is processed and passes from short-term memory to long-term memory.

Many people think that to lose weight, you only need to eat right and exercise. But sleep plays an equally important role. Here's how it works:

• 
  Hunger and satiety hormones
  Lack of sleep disrupts the balance of the hormones - ghrelin and leptin. Ghrelin is responsible for the feeling of hunger, and leptin is responsible for the feeling of satiety. When we don't get enough sleep, ghrelin levels go up, and leptin levels go down. As a result, we feel hungry even if we have eaten enough.
• 
  
  Metabolism
  Lack of sleep slows down the metabolism. The body begins to conserve energy, which makes it difficult to burn fat. In addition, sleep deprivation increases the level of cortisol - a stress hormone that contributes to the accumulation of fat, especially in the abdominal area.
• 
  
  Energy for training
  If you don't sleep well, you simply won't have the energy to exercise.

Follow the schedule
Go to bed and get up at the same time, even on weekends.

Create a comfortable environment
The bedroom should be dark, quiet and cool. The optimal temperature for sleep is 18-22°C.

Avoid gadgets before bed
Blue light from screens suppresses the production of melatonin - the sleep hormone.
Don't eat before bed
Heavy meals before bed can disrupt the process of falling asleep.

Relax
Try meditation, breathing exercises, or a warm bath before bed.

Sleep is not a luxury, but a necessity. It affects our health, emotions, memory, and even our weight.

If you want to be productive, healthy, and slim, start simple – sleep 7-9 hours a night. Remember that quality sleep is an investment in your future.

 After reaching the desired weight, it is important not to rush to extremes. After a diet with even a slight calorie deficit, returning to your usual diet can lead to weight gain. Instead, you should switch to balanced nutrition that will maintain your weight. 

 Example Imagine you were driving a car at a speed limit of 60 km/h (this is your diet). If you suddenly accelerate to 120 km/h, you might lose control. The same applies to nutrition: a sharp transition from calorie deficit to a normal diet is an "accident" for the body. 

 What to do?habits.result.section_5.textJOYOU Helper:

• Functional shakes Smart Go (replace 1-2 meals per day for a more balanced diet)
• EASYBLOCK.

An important point is monitoring calorie intake. It is crucial not to exceed the new daily norm. It may take some time to transition to a new caloric level, so it's important to continue counting calories during this period. 

 One of the key points in maintaining weight is portion control. After a diet, it is easy to relax and start eating more than needed. Mindful eating helps avoid overeating.

Example A study conducted at Cornell University (USA) found that people who eat from large plates tend to consume 20-30% more than those who use smaller plates.

 This is due to an optical illusion: the portion appears smaller on a large plate.What to do?Use small plates, eat slowly, chew food thoroughly, and try not to be distracted by the TV or smartphone while eating. This will help your body recognize satiety in time.

Assistant from JOYOU:

• Smart Go functional shakes (replace 1-2 meals a day with shakes for a more balanced diet)
• EASYBLOCK.

Studies show that people who exercise regularly find it easier to maintain weight after losing it. Physical activity not only burns calories but also speeds up metabolism, which is especially important for weight maintenance.

A study published in the journal Obesity (2020) found that people who engage in at least 200 minutes of physical activity per week (about 30 minutes per day) are more likely to maintain weight loss.

 Example According to the World Health Organization (WHO), adults aged 18 to 64 should engage in at least 150–300 minutes per week of moderate-intensity physical activity or 75–150 minutes per week of high-intensity physical activity. 

 What to do?Find something you enjoy. If you don’t like running, try cycling, swimming, or just long walks. The main thing is to move regularly.

Assistant from JOYOU:

• BURNMAX
• DRAINBOOSTER

 Sleep quality and stress levels play a huge role in weight maintenance. Lack of sleep and chronic stress can lead to hormonal imbalances that provoke weight gain.

Example A study published in the American Journal of Clinical Nutrition (2019) found that people who sleep less than 6 hours per night tend to consume more calories the next day.

What to do?Try to sleep 7-8 hours per night. To reduce stress, try meditation, breathing exercises, or simply allocate time for relaxation.

Assistant from JOYOU:

• MAGNEFLOW

 Regular weighing helps control weight. Weigh yourself 1-2 times per week to track changes. 

Example study conducted at Duke University (USA) showed that those who weigh themselves daily or several times a week have better control over their weight. This doesn't mean you should obsess over the numbers, but regular monitoring helps you stay in line.

What to do?
habits.result.section_18.right.text

 Example A study conducted at the University of Helsinki in Finland found that people who allow themselves small deviations from the plan (such as dessert at a celebration) but return to a healthy diet are better at keeping weight off than those who try to be perfect all the time. 

What to do?

Allow yourself to eat what you want sometimes, but in moderation. The main thing is not to turn it into a habit.

The support of family, friends or even online communities can be very important. When you're surrounded by like-minded people, it's motivating and helps you stay on track.

Maintaining weight after weight loss isn't about restriction, it's about balance.

 Assistant from JOYOU:

• JOYOU community