6 tips for losing weight while sleeping

Do you still dream of losing those few extra pounds? Go to bed: This little overweight could just fly away

6 tips for losing weight while sleeping
losing weight while sleeping

while you sleep. Find out how to lose weight while you sleep with these 6 effective tips.

To lose weight while sleeping, take protein before going to bed

Do you usually have a small snack before bed? Always have a few protein shakes in your fridge. Researchers at Florida State University found that men who took a drink containing 30 grams of protein before going to bed had resting energy expenditure (the amount of energy or calories your body consumes when it is not doing anything) higher than those who had not eaten before going to bed. Better yet: proteins would contribute to muscle repair during the night. The more muscle mass you have, the more calories you will burn overnight.

Sleep in total darkness to help you burn more calories during sleep

If you sleep in an area with a lot of light pollution, consider placing curtains or blackout shades in your bedroom to lose weight while sleeping. Turn any fluorescent screen alarm clock towards the wall and turn off the television. Your body needs to be in total darkness to produce melatonin, a hormone that, in addition to putting you in a drowsy state, helps burn calories lodged in brown fatty tissue, according to a study published in the Journal of Pineal Research.

Lower the thermostat to lose weight while sleeping

Sleeping in a cooler room could help you lose some calories overnight. People who sleep in a room cooled to 19º C (66º F) burned more than 7% more calories while sleeping than those who slept in a warmer room, a study in Diabetes reports. Probable reason: the body would work harder to maintain the internal temperature at 37º C (98.6º F), and therefore burn more calories.

Even though that 7% may seem small, it still translates into the loss of an additional 100 calories per 24 hours of sleep. Remember that each of these little habits matters in the long term to achieving and maintaining a healthy weight.

Turn off all screens to lose weight more while you sleep

Before going to bed, turn off all electronic devices in the bedroom. Researchers at the University of Manchester have found that short-wavelength blue light emitted by tablets and smartphones interferes with melatonin production and, in turn, metabolism.

Also, try to reduce the amount of time you spend in front of the TV before going to sleep. Scientists in Singapore have linked watching television time to levels of triglycerides (associated with metabolic syndrome and diabetes) and adiponectin (a protein that regulates the breakdown of glucose and fatty acids).

Get enough sleep to lose weight while sleeping

You know you need to sleep, but your busy schedule (or a new season of your favorite show) regularly prevents you from getting the night of your dreams. Here's what should motivate you to slip under the sheets without too much delay: by getting yourself to sleep a sufficient number of hours each night (the Mayo Clinic recommends 7 to 8 hours of sleep), you will burn more calories during the day - even while remaining inactive.

A study from the American Journal of Clinical Nutrition tells us that rested people spend 5 percent more energy than tired people. They also burn 20 percent more calories after eating than their sleep-hungry counterparts. Research on the subject also suggests that sleep increases the sensitivity of fat cells to insulin, a metabolic change linked to obesity.

Increase muscle mass to burn more calories while sleeping

By increasing your muscle mass, you will burn more calories, even while you sleep. You can do this by doing a physical activity that you enjoy and that builds your muscles (don't forget to work for the large muscle groups). You can also try weight training or fitness classes using weights. Discover our tips to boost your metabolism.

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