what helps burn fat while you sleep-Many people are looking at what can help burn fat while you sleep. They want to lose stubborn belly fat, and in order to do so they will have to get started on a diet and exercise regimen. Not only should you take note of these things, but also make sure that the products that you are taking contain ingredients that will help you along your journey of weight loss.
6 Ways to Lose Weight While You Sleep
Getting a poor night’s sleep doesn’t just make you cranky—it can also make you gain weight. Research shows logging less than eight hours a night increases your levels of the stress hormone cortisol, which negatively affects the microbes in your gut, slowing your metabolism.
Previously reported by Men’s Health, just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20 percent. according to a study in the American Journal of Clinical Nutrition.
Not sleeping well can also disturb your your hunger hormones, making you more likely to eat junk food. A 2017 UK review and meta-analysis found that people who slept 5.5 hours or less per night ate an extra 385 calories throughout the day after compared to those who slept for at least seven to 12 hours.
With less sleep, you’re also more likely to indulge in late night snacking, that could sabotage your weight loss goals. Previously reported by Men’s Health, “Eating carbs in the evening leads to metabolic problems, because the body is more resistant to insulin at night,” explained Aaron Cypess, MD, PhD, in a previous interview.
This can result in a higher blood sugar, which can contribute to weight gain and other complications. Protein doesn’t cut it here either—it only takes a few extra steps for protein to be converted to carbs and fat. Any extra calories at night will be stored as fat, so eat dinner early and keep snacking light.
Fortunately, you can reverse course and keep your metabolism cranking overnight with a good night’s rest using these simple steps.
1. Lift weights at night
After work, head straight from your desk to the dumbbell rack and you can boost your metabolic rate for up to 16 hours, according to a recent study in Diabetologia.
2. Drink a casein protein shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
3. Take a cold shower
An icy shower does more than flush out lactic acid after the gym. Research in PLoS ONE finds that a 30-second freeze is all it takes to activate your body’s brown adipose tissue, or “brown fat”—which, when fired up, melts as much as an extra 400 calories in bed.
Make sure you stick your head under the faucet: More brown fat is stored in the back of your neck and shoulders.
4. Drink green tea
The flavonoids found in green tea boost your metabolism—and if it’s your third cup of the day, you’ll burn 3.5 percent more calories overnight, according to a 2016 study in the American Journal of Clinical Nutrition.
Don’t worry about caffeine content. Green tea will help keep you up for the news at 10, but not all night.
5. Sleep in a colder room
Cranking the radiator at night burns through little more than your gas bill.
Research from the National Institutes of Health says that turning down your thermostat to a cool 66 degrees Fahrenheit cuts 7 percent more calories, as your body burns fat to maintain its core temperature.
6. Explore intermittent fasting
You may have hard of Intermittent Fasting (IF) — the practice of consciously having calorie-free blocks of time throughout your day or week, sometimes up to 16 hours a day without food. This could mean that you may stop eating at 7pm in the evening, and then not eat anything at all until 11am the next morning.
Advertisement – Continue Reading Below
“When we eat, insulin — the main storage hormone for fat — goes up and we store fat, or glycogen, in the liver. When insulin goes down, we start to break down glycogen and burn fat. Low levels of insulin tell the body to start burning its stored fat,” explains Samantha McKinney, Registered Dietitian at Life Time, RD, a registered dietician at Life Time, a national fitness company with over 150 locations. “Second, fasting prompts cells to make new mitochondria — and the more mitochondria you have, the more fuel you burn. There is a direct line between mitochondria and metabolism. Your mitochondria take carbs and other nutrients and burn them for energy.”
Studies focused on the effects of IF on humans have been limited; some studies have found that following an IF plan is no more effective than standard calorie restriction. But the clear, concrete rules—a daily structured block of not eating—can be easier to follow than other weight loss plans.
12 daily habits that will help you lose weight while you sleep
Disrupted sleep could be telling your body to hold onto fat. Get restful sleep and burn more calories with these expert tips.
Strength training continues to burn calories after the session is over, keeping the body in calorie-burning mode all night long, even after bedtime.Maxpetac / Getty Images
Weight loss can be tough — especially this year when we are dealing with being cooped up in our homes and stress eating our way through 2020. So who wouldn’t welcome some easy ways to maximize calorie burn and promote weight loss?
Focusing on a healthy diet and regular workout routine are key, but there are some strategic changes you can make to optimize your sleep for fat burning.
While the idea might sound really far fetched, there is actually a growing area of research finding that it’s possible to lose weight during sleep. Modern life is interrupting the natural circadian rhythms the human body usually follows, according to research from The National Sleep Foundation. In fact, this disruption may be encouraging the body to hold onto fat when it really should not.
1. Get enough sleep.
The first step to optimizing your sleep for weight loss is to get enough of it. Dr. Richard K. Bogan, a professor at the University of South Carolina School of Medicine and sleep researcher, said sleep in and of itself can help aid in weight loss. “Sleep is necessary for normal body hormone and immune system function. A sleep deprived or sleepy brain is a hungry brain,” he said. “Poor sleep leads to weight gain.”
He suggested having a consistent sleep schedule and said that the average adult needs roughly seven and a half to nine hours of sleep.
2. Don’t be a cardio junky.
Cardio is great, and there are lots of good reasons it should be a part of an overall fitness plan. But strength training should be, too, especially for anyone who wants to take advantage of nocturnal weight loss. This is because strength training continues to burn calories after the session is over. A stop at the gym after work, or even a simple at-home strength workout can keep the body in calorie-burning mode all night long, even after bedtime.
Keeping a pair of dumbbells or a resistance band next to your bed is a good visual reminder to add in full-body strength training at least three times a week. Work the larger muscles, like the glutes and legs, as well as the arms, back and core.
3. Do bodyweight exercises.
Don’t have access to a gym or dumbbells? Anyone can use their own body weight to get in strength training. Do 10 squats before bed, followed by a holding plank for 30 seconds. Or try walking around the house one lunge at a time and then doing modified pushups on the knees for 5 minutes before hitting the hay.
4. Add hand or ankle weights to your walk.
You don’t have to give up your daily walk in favor of strength training workouts — simply pick up a pair of 1- to 3-pound dumbbells or strap on a pair of ankle weights to turn your walk into a strength training and cardio session in one. Since strength training is so important to building muscle and burning fat, squeezing a weight into your workouts when you can is a smart way to up your calorie-burning potential all day (yes, even when you sleep).
5. Forward fold for 5 minutes.
Certain yoga poses help to calm and ease the mind of anxiety and tension. Try sitting upright in bed with the legs stretched out in front, then hinging forward at the hips. Feel a stretch in the backs of the legs (the hamstrings), and breathe in for five slow deep breaths and out for five. Feel a melting towards towards the legs and flex the feet. Perform this before bed to help calm down the nervous system and promote better quality sleep.
6. Sleep in a cooler and darker environment.
According to a small study published in the journal Diabetes, people who keep their bedrooms at a steady temperature of 66 degrees for one month increased the amount of calorie burning brown fat in their bodies by up to 42% and boosted their metabolism by 10%. A room that is too warm can also prevent you from falling or staying asleep. Bogan recommended setting your thermostat to 65 degrees.
To lose weight during sleep, try getting rid of that night light, too. Research suggests that light before bedtime can suppress melatonin and sleeping with a light on appears to affect the circadian regulation of metabolism, increasing the risk of weight gain, according to the Sleep Foundation. So, turn off your TV, phone and any bedside lights, and consider investing in blackout curtains to block light from outside.
7. Eat on a schedule.
Charlotte Harrison, a London-based nutritionist at SpoonGuru, recommended keeping meal and sleep times fairly consistent. “Our body runs on a circadian rhythm, which is the 24-hour schedule our bodies use to help us to function. It’s the body’s internal clock,” she explained. “Meal times have a lot of influence on our circadian rhythm, so scheduling our food is very important. For example, if your body is used to eating between 6-8 p.m. then it knows when to prepare for incoming food by releasing the ‘hunger hormones,’ ghrelin and leptin, digest the meal, and then release the hormone melatonin to help us wind down for sleep. If we keep to the same rough schedule then our body can be prepared, and we can really get the most out of our meal and sleep times.”
8. Eat a small dinner.
There’s an old saying: Eat breakfast like a king, lunch like a lord and dinner like pauper. There really is some truth in it. Eating a big dinner too close to bedtime will take up your body’s energy trying to digest instead of detoxing and recharging. So focus on a smaller dinner and a larger breakfast. And reserve your snacking for mornings and afternoons.
According to Harrison, if you suffer from ailments like heartburn, eating a heavy meal before bed is likely to keep you up. “Even just the digestion process is enough to keep you awake at night,” she explained. A recent study found that participants who ate a late-night snack broke down less fat than when they ate the same amount of calories earlier in the day. So, keep dinner light and small — but don’t go to bed starving either.
9. Don’t drink before bed.
Bogan suggested limiting your intake of alcohol and other substances as they can cause sleep disruption (not to mention easily adding a few hundred calories to your daily total). An evening cocktail may sound like it would be super relaxing, but even one alcoholic drink too close to bedtime can impede the body’s ability to burn calories. This is because instead of focusing on burning fat as it should, the body is busy trying to metabolize the alcohol instead. So while a glass of wine with dinner is OK, leave it at that.
10. Eat protein all day long.
Feeding the body protein every few hours helps stabilize blood-sugar levels. And, this speeds up the metabolism all day (and night!) long. Protein is for building muscle, and it will fill you up, preventing overeating and the urge to graze on processed foods full of empty calories that can inhibit weight loss.
James Collier, a U.K.-based nutritionist and co-founder of Huel.com (a healthy food company), said that the body can only utilize around 30-35 grams of protein in one sitting. So if you’re looking to build muscle, it’s important to include it in every meal. Lean meats like chicken and turkey breast are always an easy go-to, 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. Banish electronics from the bedroom.
To lose weight overnight, all blue light devices — laptop, tablet and/or smartphone — need to go. Studies have shown that nighttime exposure to the blue light they all emit disrupts the production of the melatonin the body needs to promote sleep. In addition, a study conducted by researchers at Northwestern University reported that blue light exposure at night increases hunger and insulin resistance, which can, of course, lead to weight gain and not just the disruption of the body’s fat-burning power.
12. Go to bed earlier.
Aside from leaving you less time in the evenings to roam around the house and potentially snack, going to bed early can help ensure you get enough sleep. If you have a hard time falling or staying asleep, keep the room cool, dark and free of electronics. As Bogan recommended, set your thermostat to 65 degrees and leave your phone out of your room.
Can you burn fat while you are asleep? Here are 5 simple hacks which can help
01/6Yes, you can burn calories while sleeping
It is known to all that to lose weight, dieting and exercising are crucial. But what if we say that you can shed kilos even while sleeping, provided you follow some easy tricks.
Yes, the idea might seem far-fetched but it is possible. Your sleeping routine has a major impact on your mood as well as your body weight. Disruptive sleep pattern may force the body to hold onto fat when it really should not, thereby causing weight gain. So, if you think that you are burning more calories by staying awake late at night, then you might need to reconsider your decision. We will tell you 5 hacks to torch more calories while sleeping.
02/6Perform strength training exercise
Cardio is considered great to torch calories, but so is strength training. Lifting weight increases your metabolism, which helps you burn fat even when you are at rest. Being an extremely intense exercise, our body requires extra oxygen after the training session to recover from the loss of energy. This effect lasts for more than a 24-hour post-workout session and helps you burn calories.
03/6Eat small meals throughout the day
Instead of filling yourself all at once, try to have small meals throughout the day. Having nutrient-rich small meals after a regular interval helps to stabilize blood sugar levels. This, in turn, speeds up the metabolism all day long and will ensure your body continues to burn fat throughout the night
04/6Stay away from gadgets late at night
Staring at the bright blue light of your cell phone and tablet can be your favourite pastime before going to bed. But if you want to shed kilos, give away this habit for good. Studies suggest that night time exposure to blue light can disrupt the production of melatonin in the body, which is needed to promote good sleep. This can disrupt the body’s fat-burning power and even lead to weight gain.
05/6Avoid alcohol close to bedtime
A glass of wine in the evening sounds relaxing, but it is not good for you when trying to manage your weight. Consuming alcoholic drinks, including cocktails close to bedtime, can hinder the body’s ability to burn calories the way it should while sleeping. This happens because rather than focusing on burning fat, your body tries to metabolise the alcohol at night
06/6Take a hot shower
Taking a hot shower before going to bed can help relieve tension and promote sound sleep. As per some studies, the heat from the shower increases your body temperature, which drops quickly when you step out of the shower. This relaxes your mind and body and helps you burn fat.
3 Crazy Ways to Burn Fat While You Sleep!
Trying to lose weight can be an incredibly frustrating experience for most people. The most aggravating part is that rebound effect. Sure, you lose weight … but as soon as you stop dieting, it just piles back on – and then some!
The concern is the usual focus on cutting calories. It seems obvious that, if you take in fewer calories, you’ll shed the pounds. To some degree, that’s true, but it isn’t the whole story. In fact, it’s probably not even half of it. The primary concern is that, even if the weight is lost, it does no good if it returns.
So, the question is, why does that happen? The answer is really quite simple. You know that initial early rapid weight loss? The part that makes a new diet seem so great? Most of that isn’t actually fat. It’s water! Then, if you restrict the calories too much, which is what most rapid-loss diets demand, your body’s metabolic rate slows down. Part of that slowing is done by cannibalizing your own muscle tissue. What’s worse, that slow-down can become permanent!
The result of many low-calorie diets is less muscle and a slower metabolism, a double whammy that sets you up for weight gain the moment you go off the diet. The result is that well-known rebound effect, of course, but also the much worse concern of a near-permanent change in your body’s caloric need.
However, you can reverse those changes by taking a different approach to weight loss. First, forget about those super-duper quick weight loss diets. They simply don’t work, and though experience has likely told you that fact, now you know why.
How to Lose Weight: the Fundamentals
Muscle burns calories, both day and night. So you need to increase your muscle mass. That, of course, means that you should exercise. There are two main types: aerobic, which increases your metabolism, and resistance, which builds muscle mass. You need both. Aerobic exercise improves your overall health, but to lose weight, you need to increase muscle mass, and that requires resistance exercising.
Resistance exercises often utilize weights, but that isn’t the only way. Any exercise that increases your strength will also increase muscle mass. Therefore, any exercise that involves working against gravity, such as push ups, will also work.
The Nutritional Element
Muscles require lots of protein, so any good weight loss diet includes a large amount of it. Instead of focusing on calories, focus on types of food. You need protein-rich food, and, contrary to what you’re generally told, you also need fats — lots of fats. Of course, they need the right kinds of fats — but they aren’t what mainstream medicine wants you to believe.
The Fat Equation
Your body requires different types of fat, and the one that’s most reviled is probably the most important for health: saturated fat. The myth that saturated fat is bad comes from junk science that confuses trans fats, which are artificially saturated, with naturally saturated fats, like in butter and meat.
Trans fats should be avoided at all costs. They replace naturally saturated fat in the body. Half of all cell membranes consist of saturated fats, and trans fats can destabilize them, resulting in nutrition being unable to enter cells and toxins being unable to leave. Obviously, if you want to increase muscle mass, you need saturated fats.
Beyond saturated fats, your body also requires omega-3 and omega-6 fats. It’s easy to get enough omega-6 fat, but the concern is that nearly everyone eats far too much, because it’s the sort that’s routinely used in fast and prepared foods. It is nearly always hydrogenated, which makes it shelf-stable in supermarkets, but also makes it extremely unhealthy. If you eat a diet that avoids processed foods of all kinds, whether from supermarkets or fast food joints, you’ll get all the omega-6 fats you need in your diet. Omega-3 fats are found in high concentrations in fish, nuts, and oils made from nuts.
If your diet focuses on getting lots of good quality protein and fats, you’re well on the way to both good health and weight loss. This isn’t the whole story about weight loss, but it’s the background for the fun part of this article: 3 crazy ways to burn fat while you sleep. So let’s get to it!
1. Drink Green Tea or Coffee
As explained earlier, increasing your metabolism burns calories. Both green tea and coffee do just that. However, simply chugging either one on a single occasion during the day doesn’t do the trick. You need to sip your coffee or tea a few times during the day, perhaps on 3 or 4 occasions. That increases your metabolic rate, and the increase continues through the night. So coffee and green tea can help you burn calories, both day and night!
2. Have a Smoothie with Protein
Protein is, of course, important in a weight-loss diet. So adding it to a smoothie helps lose weight, especially if you have it fairly late in the day, as documented by at least one scientific study. It found that casein protein is effectively digested and absorbed during sleep, which results in an increase in muscle protein synthesis of about 22 percent during the night. That extra muscle mass will definitely help you lose weight!
3. Eat Pepper
The spiciest way to lose weight while you sleep is just that – hot peppers and even black pepper! Scientific studies have shown again and again that one of the most effective ways to burn fat is to eat peppers. Your body continues to burn fat while you sleep as a direct result of including them with your meals. So bring on that spicy Mexican, Chinese, and African food!