Before Bed to Lose Weight What is the best place in the world to lose weight? The gym! say the muscular personal trainers, raising their hands (but they don't really get that far because their deltoids get in the way).
The track (huff!) (Puff!) Says the distance runners, cyclists, triathletes and other types of trucks along with sweat in the eyes and numbers stuck in the chest.
The kitchen! say nutritionists, dietitians and suppliers of organic products.
But everyone is wrong. Because real, successful and sustainable weight loss comes from achieving excellence in a completely unexpected environment: the bedroom.
No, you can't love to become thin. But you can sleep until you become a thinner person. In fact, no matter how many pounds you press, how many miles you register, how much kale you do, you will not get close to your weight loss goals unless you are also getting enough sleep.
Researchers at the University of Chicago discovered that a dream below par could weaken fat loss by up to 55 percent! The good news is just some simple adjustments to your p.m. Routine can mean serious success in weight loss.
1. Understand how important it is to sleep to lose weight.
To turn sleep into an excellent time to lose weight, consider the importance of a good night's sleep to optimize and regulate all your bodily functions, including the way you use and store caloric energy. The hormones at play here are leptin and ghrelin. Leptin helps regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often starts the need to eat. People who sleep more have reduced ghrelin and increased leptin levels, which helps control their appetite throughout the day. That was the finding of a research conducted at the University of Wisconsin. Another study published in the Archives of Internal Medicine found that overweight people, on average, slept 16 minutes less per day than people of normal weight. Although that may not seem like a big difference, those minutes, like the fat in your abdomen, accumulate over time.
2. Drink a cup of tea.
Relax with a cup of rooibos tea and burn abdominal fat while you do it! Naturally decaffeinated rooibos tea is made from the leaves of the "red bush" plant, grown exclusively in South Africa. What makes rooibos tea particularly good for your abdomen is a unique and powerful flavonoid called Aspalathin. Research shows that this compound can reduce the stress hormones that trigger hunger and fat storage, which makes rooibos one of the best foods to burn fat.
3. Load with tryptophan.
Don't count sheep, eat lamb! (Or better yet, a little turkey). Tryptophan, an amino acid found in most meats, has shown powerful sleep-inducing effects. An insomniac study found that only 1/4 of a gram, about what you'll find in a skinless chicken thigh or three ounces of lean turkey meat, was enough to significantly increase hours of deep sleep. And that can translate into easy weight loss. Researchers at the University of Colorado discovered that dieters consume 6 percent less calories when they get enough sleep. For someone on a 2,000-calorie diet, that's 120 calories per day, which could represent a weight loss of almost a pound in a month! The National Sleep Foundation suggests sleeping seven to eight hours for most adults.
4. Eat cottage cheese.
Completely avoiding food before bedtime can be bad for your weight loss goals. First, going to bed with a loud belly makes falling asleep difficult. Second, people who wake up hungry are much more likely to eat a big breakfast. Take some curd before bedtime. Not only is it rich in casein protein, it also contains the amino acid tryptophan.
5. Create a routine.
By doing the same thing every night, for at least an hour before bedtime, you are actually programming sleep activators. These triggers may include writing in your sleep journal, having a cottage cheese snack or any other item on this list. Over time, your brain will begin to associate those things with bedtime and accelerate it in the dream of burning fat.
6. Get strict cooking schedules.
Night fast: a.k.a. Close the kitchen early: it can help you lose more weight, even if you eat more food during the day, according to a study published in the journal Cell Metabolism. The researchers put groups of mice on a diet high in fat and calories for 100 days. Half of them were allowed to nibble during the night and day with a healthy and controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? Fasting mice remained thin, while mice that sniffed throughout the day became obese, although both groups consumed the same amount of calories! Push breakfast until 10 a.m. to lose weight and restore your body with our definitive one day detoxification.
7. Do some resistance training.
Pre-sleep resistance training can really help optimize the weight you lose during sleep. According to a magazine 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 after their training. If you usually exercise early in the morning, your weight loss during sleep will not be affected by that increase in metabolism. Go big, go home, then get into bed.
8. Chill out.
There is nothing more frustrating than looking at the clock all night and cursing yourself for not being able to fall asleep at 1 a.m., at 2 a.m., and again, at 3 a.m. Reward yourself with the fact that simply relaxing your mind and body will help you rejuvenate rather than an honest dream. Once you are not so excited about your inability to fall asleep, it will be more natural.
9. Follow the 20 minute rule.
If you don't get anywhere after relaxing for 20 minutes, get out of bed, leave the room and do something quiet and without stimulation. Try reading a book or flipping through a catalog.
10. Shake things up.
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Drinking a protein shake before hitting the bag can speed up your metabolism, according to a study by Florida State University. The researchers found that men who ate good snacks at night that included 30 grams of whey protein or casein had a higher resting metabolic rate the next morning than when they ate nothing. Protein is more thermogenic than carbohydrates or fats, which means that your body burns more calories by digesting it.
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