Lose weight Sleeping
Sleep deprivation could be signaling the body to store fat. With these expert tips, you can get a good night’s sleep and consume more calories.
Weight loss is difficult, particularly this year, when we are cooped up in our homes and stress eating our way into 2021 and beyond. So, who wouldn’t appreciate some simple methods for increasing calorie burn and weight loss?
Although eating a healthy diet and exercising regularly are essential, there are some strategic changes you can make to maximize your sleep for fat burning.
The concept may seem far-fetched, there is an increasing body of evidence that suggests it is possible to lose weight while sleeping. According to reports from The National Sleep Foundation, modern life is disrupting the human body’s normal circadian rhythms. Indeed, this disturbance may be causing the body to store fat when it shouldn’t.
Here are some suggestions for mitigating these effects:
1. Enough sleep
Getting enough sleep is the first step toward maximizing your sleep for weight loss. Dr. Richard K. Bogan, a sleep expert and professor at the University of South Carolina School of Medicine, believes that sleep will help with weight loss. “Sleep is needed for normal hormone and immune system function in the body. “A hungry brain is a sleep deprived or sleepy brain,” he said, adding that “poor sleep contributes to weight gain”. He recommended sticking to a regular sleep schedule, estimating that the average adult needs seven and a half to nine hours of sleep.
2. Don’t be a cardio lover
Cardio is beneficial, and there are many explanations why it should be included in a workout routine. Strength training, on the other hand, should be done as well, particularly if you want to lose weight at night. This is because strength training burns calories even after the workout is over. Even after bedtime, a trip to the gym after work, or even a simple at-home strength exercise, will keep the body in calorie-burning mode.
Keeping a set of dumbbells or a resistance band by your bed serves as a visual reminder to do full-body strength training at least three days per week. Larger muscles, such as the glutes and legs, as well as the head, back, and core, should be worked.
3. Bodyweight exercise
If you don’t have access to a gym or dumbbells, you can still get a good workout. Anyone can do strength training for their own body weight. Before going to bed, do 10 squats and then 30 seconds of holding plank. Alternatively, walk around the house one lunge at a time and then do 5 minutes of adapted pushups on the knees before going to bed.
4. Walking with hand or ankle weights is a good idea
Pick up a pair of 1- to 3-pound dumbbells or put on a pair of ankle weights to transform your stroll into a strength training and cardio session in one. Since strength training is so vital for building muscle and burning fat, incorporating a weight into your workouts whenever possible is a good way to increase your calorie-burning ability during the day (yes, even when you sleep).
5. 5 minutes of forward folding
Certain yoga poses can help to relax and calm the mind, which can help to relieve anxiety and stress. Try sitting up in bed with your legs spread out in front of you and your hips hunched over. Breathe in for five slow deep breaths and out for five. Feel a stretch in the backs of the legs (hamstrings). Feel a melting sensation in your legs and flex your toes. Before going to bed, do something to help relax the nervous system and have a better night’s sleep.
6. Sleep in cool and dark place
People who kept their bedrooms at a constant temperature of 66 degrees for one month increased the amount of calorie-burning brown fat in their bodies by up to 42 percent and increased their metabolism by 10%, according to a small study reported in the journal Diabetes. Overheating a room can also make it difficult to fall or remain asleep. Set your thermostat to 65 degrees, according to Bogan.
Get rid of the night light, too, if you want to lose weight while sleeping. According to the Sleep Foundation, research indicates that light before bedtime suppresses melatonin, and sleeping with a light on tends to impair the circadian control of metabolism, raising the risk of weight gain. So, switch off the TV, phone, and any bedside lights, and invest in blackout curtains to shut out light from the outside.
7. Eat ontime
Charlotte Harrison, a nutritionist at SpoonGuru in London, suggested that meal and sleep times be kept reasonably consistent. “Our bodies operate on a circadian clock, which is a 24-hour schedule that helps us survive. She said, “It’s the body’s internal clock.” “Meal times have a big impact on our circadian rhythm, so planning our meals is crucial. If you’re used to eating between 6 and 8 p.m., for example, your body would know when to release the ‘hunger hormones,’ ghrelin and leptin, digest the meal, and then release the hormone melatonin to help us wind down for sleep. Our bodies will be prepared if we stick to a rough schedule, and we will be able to get the most out of our meal and sleep times.”
8. Eat small portion on dinner
Eat breakfast like a king, lunch like a lord, and dinner like a pauper, according to an old proverb. There is some validity to it. If you eat a large dinner too close to bedtime, your body will spend its energy digesting rather than detoxing and recharging. So make an effort to eat a smaller dinner and a bigger breakfast. Often, eat only in the mornings and afternoons.
According to Harrison, if you have heartburn, consuming a large meal before bed will most likely keep you awake. She said, “Sometimes the digestive process is enough to keep you awake at night.” Participants who ate a late-night snack broke down less fat than those who ate the same amount of calories earlier in the day, according to a new report. So, eat a light and small meal, but don’t go to bed hungry.
9. Before going to bed, don’t drink anything
Limiting the consumption of alcohol and other drugs, according to Bogan. It may cause sleep disturbance (not to mention easily adding a few hundred calories to your daily total). Even one alcoholic drink too near to bedtime can hinder the body’s ability to burn calories. So an evening cocktail can sound like a great way to unwind. This is because, rather than concentrating on fat burning as it should, the body is preoccupied with metabolizing the alcohol. So, though a glass of wine with dinner is fine, don’t overdo it.
10. All day long, eat protein
Providing the body with protein every few hours helps to keep blood sugar levels in check. This often boosts metabolism during the day (and night!). Protein helps you develop muscle while still filling you up, avoiding overeating and the temptation to snack on fatty foods high in empty calories, which can sabotage your weight loss efforts.
According to James Collier, a nutritionist from the United Kingdom and co-founder of Huel.com (a balanced food company), the body can only use between 30-35 grams of protein in one sitting. If you want to gain muscle, you should incorporate it into every meal.
Plant-based options like beans, quinoa, nuts, and edamame can help keep your meals exciting while also providing a healthy dose of fiber. Lean meats like chicken and turkey breast are still a good choice, and plant-based options like beans, quinoa, nuts, and edamame can help keep your meals interesting while also adding a healthy dose of fiber (another important nutrient that fills you up and aids in weight loss).
11. Electronics should be kept off the bedroom
All blue light gadgets — laptop, notebook, and/or smartphone — must be turned off if you want to lose weight quickly. According to studies, nighttime exposure to the blue light they all emit disrupts the body’s development of melatonin, which is necessary for sleep. Furthermore, a study conducted by Northwestern University researchers found that exposure to blue light at night increases appetite and insulin resistance. Which can lead to weight gain as well as a disruption of the body’s fat-burning capacity.
12. Earlier bedtime
Going to bed early will help you get enough sleep. In addition to giving you less time in the evenings to wander around the house and possibly snack. Keep the space cool, quiet, and free of gadgets if you have trouble falling or staying asleep. Set your thermostat to 65 degrees and keep your phone out of your bed, as Bogan suggested.
To help you relax, keep a book on your bedside table. According to science, going to bed earlier ensures that the body has ample time to sleep and fall into its circadian rhythm. All of which lead to weight loss.
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