Eating close to bedtime can disrupt the body’s regulatory hormones. It also alters the body’s metabolic processes, increasing hunger pangs. Eating late burns fewer calories, and calories are more likely to be stored as fat.
Avoid late-night snacking as, during deep sleep, the brain releases growth hormones. If you eat late, these hormones will store the food as fat instead of using it for energy.
Forming Good Habits Can Help You Lose Weight Even While Sleeping
Intermittent Fasting After Dinner
Intermittent fasting is a popular dieting approach. Try having your last meal a few hours before bed and fast until breakfast the next morning. This encourages your body to burn fat for energy instead of glucose during sleep.
Evening Workouts
Exercising in the evening increases your heart rate and melts away fat as you sleep. Post-workout, your body continues to burn calories, even at rest or asleep, helping you lose fat and build muscle.
A smoothie with around 30g of protein, consumed before bed, boosts the number of calories burned while resting. Protein also aids muscle growth, and the more muscle mass you have, the more calories you burn at rest.
Protein Supports Muscle Growth, Helping You Burn More Fat.
Sleep in a Completely Dark Room
Sleeping in darkness aids the production of melatonin, a hormone that promotes quality sleep and the creation of brown fat, which burns calories.
Sleep Naked or Wear Minimal Clothing
Sleeping naked may sound odd, but it has benefits. A cool body temperature while sleeping increases ‘good’ fat and boosts calorie burn.
Take a Pre-Sleep Bath
A bath is a great way to unwind in the evening and de-stress. Aim to bathe 1-2 hours before bed, avoiding very cold or hot water, which can impact your health.
Those who sleep late tend to consume more calories. However, this may be due to increased waking hours and potential for mindless eating, e.g., while watching TV. For effective weight loss, aim for an early bedtime and adequate sleep to reduce late-night snacking.
Frequently asked questions
There are several ways to lose weight while you sleep. Firstly, ensure you have a consistent sleep schedule and aim for 7-9 hours of quality sleep each night. This regulates hormones that control appetite and metabolism. Secondly, adjust your bedroom temperature to be slightly cooler as sleeping in a cooler environment helps burn more calories. Additionally, avoid eating late at night, especially refined carbohydrates and added sugars, as these can spike insulin levels and hinder weight loss.
There are some specific foods that can help target belly fat. Include more protein-rich foods in your diet, such as lean meats, fish, eggs, and dairy. These foods boost metabolism and reduce appetite, helping you burn fat more effectively. Soluble fiber is another key component, found in oats, fruits, and legumes, as it absorbs water and forms a gel, aiding digestion and reducing fat absorption.
Drinking an adequate amount of water, especially before meals, can be a powerful tool for weight loss. It boosts your metabolism, temporarily increasing calorie burning. Additionally, it can suppress your appetite, leading to reduced calorie intake. Water also helps with digestion and can reduce water retention, further contributing to a flatter stomach.
Establishing a bedtime routine that promotes weight loss can be beneficial. Firstly, ensure you’re not eating too close to bedtime, and if you need a snack, opt for something protein-rich or a healthy fat option. Avoid screens and blue light exposure before bed as this can disrupt sleep quality. Engaging in light stretching or yoga can also help, improving digestion and calming the mind.
Believe it or not, your sleep position can also influence weight loss. Sleeping on your back is the best position to avoid putting pressure on internal organs and promoting proper alignment. Side sleeping is also acceptable, and you can use a pillow between your knees to keep your spine neutral. Try to avoid sleeping on your stomach as it can cause back pain and put unnecessary pressure on joints.
