11 Tips How to Use Your Sleep to Burn Fat
In fact, you don’t have to follow a strict diet and spend hours at the gym. Instead, you can waste calories and burn fat while catching some Zzz’s. While you’re unlikely to drop a few pounds overnight, there are various tips and tricks to speed up the process. The main thing is to get rid of the bad daily habits that many of us use before bed. We have collected the most effective ways to lose weight at night.
1) Try to sleep more
At first glance, this is the most obvious advice. However, many of us don’t know that lack of sleep produces fewer satiety hormones, which is why we open refrigerators more often. Fatigue increases hunger, so the top tip is to get more sleep.
2) No smartphones and tablets
Bright screens of gadgets produce too much light, so the body thinks it is daytime, and it should not sleep. Switch your mobile devices to “night shift”, otherwise, you will get even more hunger hormones and will not sleep well.
3) Take a hot shower
At the end of a busy day, you should take a hot shower to relax all your muscles and relieve stress. Your body temperature rises sharply and immediately returns to normal as soon as you dry off with a towel. A hot shower or bath also releases oxytocin, also known as the ‘love’ hormone, which relaxes you and your body.
4) Lower the temperature in the room
When you sleep in a room with a high temperature, you significantly lower your metabolic rate. The solution is quite simple – lower the temperature, experts say 66 degrees Fahrenheit will be enough. By following this tip, you can increase your nightly calories burned by over 40%. Sleep naked to maximize the benefits.
5) Limit food at night
Intermittent fasting keeps your body healthy while you sleep. While it rebuilds cells and other parts of the body, this eating interval can be challenging for those who are accustomed to eating regularly. You should try it at least once to see great results. Try to keep the interval at least 12 hours. If you go to bed at 9 pm, your breakfast will start at 9 am.
6) Not much alcohol
Beer and cocktails prevent your body from absorbing substances other than alcohol. Because of this, the liver has no time to eliminate toxins and prevent the conversion of fats to ketones. This significantly disrupts the process of burning calories. In some cases, you can afford a glass of red wine 2-3 hours before bed.
7) Snack on cottage cheese
Yeah, we just said no food before bed, but basically, cottage cheese is your anti-snack hack that will help you shed a few pounds. In the morning you will wake up without feeling hungry since curd is high in protein. As a result, you will fall asleep faster and will not open the refrigerator as soon as you wake up.
8) Get blinds or curtains
The penetration of streetlights into a room can be a serious problem. This is because even a dim street light can significantly slow down the production of melatonin. Tossing and turning all night, you are unlikely to lose weight, and more seriously, you will wake up with a bad mood, hunger, and other negative consequences for your body.
9) Experience the benefits of casein shakes
Milkshakes are delicious, but they contain too much sugar. Instead, you can use vegan protein powder in shakes to speed up your nighttime metabolism. Regular protein intake in limited amounts has a positive effect on calorie burning and metabolism in general.
10) Fewer portions
Before you eat a massive burrito or order a big pizza before bed, think about how they keep your body working to digest fat all night. You are not losing calories. Reduce your evening meal and opt for high-fiber, plant-based ingredients.
11) Resistance training
This type of workout will improve your sleep, as well as help you lose more pounds at night. That being said, you don’t need to over-exert yourself. Do a couple of exercises, take a hot shower, and then get a high protein snack. If you have too much energy after exercising, exercise at least a couple of hours before going to bed.