How Do You Burn Fat While Sleeping

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How do you burn fat while sleeping? Relax, I have a solution for that. The best way to get rid of stubborn fat and lose weight is through exercise and healthy diets, though the problem is many of us don’t have time to start an effective workout plan or eat a healthy diet. But fear not, because science has finally found a solution that can help you burn fat while sleeping. If you’re interested to learn more about this, then please keep reading.

5 Ways To Burn Fat While You Sleep

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.


1Drink A Casein Shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

2Sleep More

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.

So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

3Eat Cottage Cheese Before Bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.

As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

4Resistance Training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resistance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.

This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

5Eat Small Meals Throughout The Day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!

As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.

9 WAYS TO BURN FAT WHILE YOU SLEEP

Maximize your body’s fat-burning potential and improve the quality of your sleep with these healthy habits and tricks.

Woman Sleeping

Your body is always burning calories to keep your involuntary nervous system working—pumping blood, breathing, digesting food, and all the other life-sustaining jobs it performs. You’ve probably already heard that the more muscle mass you have, the more calories your body is burning at rest, but did you know that you could also burn calories and fat while you sleep? With some minor tweaks to your daily habits, you can unleash the full potential of your body’s natural fat-burning ability while you sleep. 

Follow these simple suggestions from nutrition and health experts to maximize fat burning while you snooze and improve the overall quality of your sleep.

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Tea is Poured

Sip White Tea

While not as lauded as its green counterpart, white tea, which is derived from the same plant as green tea, is packed with antioxidants and health benefits, including fat loss. Studies have linked white tea extract to inhibiting cells from becoming fat and stimulating fat breakdown. Swap your morning cup of Joe for a cup of white tea, suggests Molly Morgan, RD.

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Bread Carbs

2. Eat Your Carbs During the Day

Consume the bulk of your calories, particularly carbohydrates, during daytime hours and less in the early evening. You’ll go to bed with less of the hormone insulin in your blood, so your body can metabolize fat for energy while you sleep.

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Chug a Protein Shake at Night

Shake up a protein drink if you feel hungry in the evening. Several studies have found that protein before bed not only helps you build lean muscle mass, but also aids in muscle and cell repair.

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20-Meat-Proteins-Turkey-Breast

Nosh Sleep-Inducing Foods

Try eating foods rich in the amino acid tryptophan, which includes turkey, chicken, and eggs. This protein can help to promote relaxation and sleep. In addition, proteins cause the body to use more calories during digestion than carbohydrates, which may further improve the body’s ability to burn fat overnight, according to Erin Palinski-Wade, RD, CDE.

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Sleeping with Phone

Make Your Room as Dark as Possible

Exposure to light before bedtime has serious implications for your health. Sleeping in total darkness releases the hormone melatonin, which helps regulate sleep, blood pressure, body temperature, and cortisol (the stress hormone) levels. A 10-year study found that women who were excessively exposed to light at bedtime were 22 percent more likely to develop breast cancer, while another study linked bedtime light exposure to higher rates of depression (which can lead to weight gain).

Melatonin also assists in the production of “brown fat” which is key in metabolizing calories, so shut off your electronics an hour before bed and make your room as dark as possible while you sleep.

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Hit Your H20 Quota

“Stay hydrated!” advises Palinski-Wade. “Drinking at least eight cups of water a day has been shown to boost metabolism. In addition, ice-cold water requires your body to use more calories to heat it to body temperature, providing you an added metabolism boosting benefit,” she says.

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Go Nuts

“One handful of walnuts and almonds can increase your melatonin levels and promote better sleep,” says Dr. Robert Oexman, director of the Sleep to Live Institute. They’re also good for your heart.

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9 Foods That Help You Cut Water Weight

Spice Up Your Meals

Up your consumption of cayenne pepper, red pepper flakes, and other types of hot peppers to aid in thermogenesis (fat burning), says Palinski-Wade. “The capsaicin found in these foods has been shown to have a thermogenic effect, helping your body to burn more calories and fat,” she says.

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The Spring Clean Diet

Prevent Weight Gain

“The key to fat loss is not only to burn it or get rid of it, but also to stop making it,” says Robert Zembroski, functional medicine doctor and clinical nutritionist. “One of the fastest ways to get rid of body fat is to prevent surges of insulin at night, which will take unused calories and store them as fat. If you have to eat at night, choose a piece of lean protein and a side of salad or greens that will prevent big surges of insulin.

By doing so, you increase the amount of growth hormone released after you fall asleep, which will cause the fat cells to release their fat to be used for energy,” says Zembroski.

17 Sneaky Ways to Lose Weight In Your Sleep

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How many meals did you eat yesterday?

However you answered the above question, chances are that you actually ate far more frequently than you recall. The majority of us now pack several mini-meals into our each day, according to a study at The Salk Institute. And the longer we stay up, the more calories we consume.

How Changing the Color and Size of Your Plates Could Help You Use Weight

The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier.

1

Try your sleep switch

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Don’t count sheep, eat lamb! Or better yet, a bit of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A study published in The Journal of Nervous and Mental Disease among “mild” insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.

“Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepyhead syndrome,” says Julia Falamas, coach at Crossfit Spot Barbell in New York. “If you’re the type who can’t sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, while providing restorative properties,” she adds.

2

Schedule tea time

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“There is something about the ritual of sitting down to a soothing cup of tea that tells your brain to slow down and relax,” says Falamas. “Some of the best teas for sleep are chamomile, peppermint, lavender and valerian, which actually does have some sedative properties.”

3

Eat whole grains at lunch

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You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day,” says Cat Smiley, owner of Whistler Fitness Vacations, a weight-loss retreat for women.

Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.”

4

If you eat at night, keep it small

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While you shouldn’t go to bed starving (that presents its own sleepytime problems), you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the night—and if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.

Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed,” says Isabel Smith, MS, RD, CDN.

5

Better yet, set strict kitchen hours

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Nighttime fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Experiment with closing the kitchen at 8 p.m. and skipping breakfast.

6

Try a protein shake

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Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.

Use vegan protein powder, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloating that comes from whey.

7

Relax with breathing, meditation, or stretching

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Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. “Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind,” says Mark Balfe-Taylor, director of yoga at TruFusion. He recommends the Deaf Man’s Pose.

“It can calm the nervous system, release the shoulders and neck and, most importantly, allows you to focus inward, block out stress and relax,” he says.

8

Let in the cold

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A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

9

Throw out the night light

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Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.

That leads us to our next sleep-slimming trick….

10

Hide the iPad

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Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.

Bottom line: Leave your iPad in the living room. Your spouse might thank you, too.

11

Turn off the TV

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Did you know lean people watch less TV? A recent analysis of studies published in JAMA found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks.

12

Blackout with blackout shades

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Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present.

“Darken your room so that going to bed, even early, feels natural,” Smiley says.

13

Take a hot shower

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If you normally bathe in the a.m., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a ‘love’ hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect.

14

Skip the chocolate

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Don’t get us wrong; we love chocolate. In fact, any bar that contains at least 70 percent cacao is one of our favorite low-sugar snacks or desserts because of its high concentration of antioxidants and stress-busting abilities. Unfortunately, if eaten too late that chocolate could be the reason you can’t fall asleep. Dark chocolate contains caffeine—about 40 to 50 mg of caffeine per 40-gram serving, according to Consumer Lab testing—which can prevent your body from shutting down when you want it to if you’re sensitive to the compound.

Chocolate bars have varying amounts of caffeine, but an average two-ounce, 70 percent dark chocolate bar contains around 79 milligrams. For reference, an eight-ounce cup of coffee contains around 145 milligrams. For a different late-night indulgence, try these filling, guilt-free best snacks for weight loss!

15

Don’t indulge in a nightcap

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Wine is our favorite “healthy” alcoholic drink due to its resveratrol—a plant compound that has been linked to heart-healthy benefits, although more research needs to be done, according to a review published in the journal Nutrients. However, that evening glass of wine is also considered a high-sugar beverage, according to Smith. Drinking too much can hinder your ability to snooze. It may feel like that nightly glass of wine is relaxing you and helping you fall asleep faster, but it actually prevents your body from fully indulging in its REM (Rapid Eye Movement) cycle, which is where truly restful sleep and dreaming occurs.

Enjoy a glass earlier in the night—about two hours before bedtime—to avoid sleep disruption, and close the home bar after one or two glasses, tops.

16

Have more sex

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Wanna sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And separate research by Adelaide sleep researcher Dr. Michele Lastella showed that the more sex you get, the better you sleep, and the more weight you lose.

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Splurge on a pillow

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When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key. “Buying an orthopedic pillow keeps your neck aligned. You’ll wake up in the morning with no neck pain,” says Smiley.

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