Many strive to lose weight permanently and persistently, and they usually face challenges that sometimes reach the point of impossibility. But what if you could simply lose weight while sleeping?
Specialists confirm that following daily habits during the day and at night is able to burn calories during sleep and lose weight to a great extent.
Sleep Disorder and Obesity
There is a direct link between sleep disorders and weight gain and possibly also obesity. According to the Mayo Clinic, there is a link between sleep restriction and negative changes in metabolism.
In adults, 4 hours of sleep, compared to 10 hours a night, appears to increase hunger and appetite, especially for high-calorie foods high in carbohydrates, as the duration of sleep affects the hormones that regulate hunger.
There may be another factor linked to weight gain, which is that a lack of sleep or its disturbance leads to fatigue, which leads to less physical activity and therefore does not burn calories and maintain weight.
water and sleep
Many people prefer to measure their body weight in the morning, perhaps because it is less compared to the rest of the day.
They are surprised by the weight loss during sleep, but specialists emphasize that it can actually lose weight overnight.
According to Healthline, more than 80% of weight loss during sleep can be due to water loss, but that does not mean you are not burning calories either.
While you sleep, your body needs to fuel the complex metabolic processes that keep you alive and healthy, and also lose water through breathing and sweating. However, the amount of weight you lose during sleep varies with your body composition and metabolic rate.
Habits to lose weight at night
Specialists recommend following daily habits that increase the metabolic rate during sleep and contribute to the burning of calories and simply lose weight, including:
Get enough sleep
The first step to losing weight while you sleep is to get enough of it. “Sleep itself can help with weight loss. Sleep is essential for normal body hormone and immune system function,” says Dr. Richard K. Bogan, a University of South Carolina School of Medicine professor and sleep researcher.
“Sleep deprivation or drowsiness is a hungry brain. Lack of sleep leads to weight gain,” he adds in an article on the “Today” website.
Bojan suggests having a consistent sleep schedule, especially since the average adult needs about 7½ to 9 hours of sleep.
Make your bedroom cool
Cold temperatures attack stored belly fat and burn.
Make your bedroom cool by turning on the cold air conditioning and turning it off just before you go to bed. It helps stimulate your body to burn belly fat.
Sleep in a completely dark room
Exposure to light at night not only impairs your ability to get a good night’s sleep, it can also lead to weight gain.
According to a study entitled “The Relationship Between Obesity and Light Exposure at Night”, published in the American Journal of Epidemiology; People who slept in the darkest rooms were 21% less likely to be obese than those who slept in the brightest rooms.
Place your electronic devices outside the bedroom
The more electronic devices you use in the bedroom, the higher the obesity rate.
A study in the journal Pediatric Obesity found that people who are exposed to the glare of a TV or computer at night do not get enough rest, suffer from poor lifestyle habits and are overweight, especially children.
The study indicated that children who had access to a single electronic device were 1.47 times more likely to be overweight compared to children who did not have devices in the bedroom.
Do strength exercises
Strength training is the best thing to lose weight while you sleep. According to Today, strength training continues to burn calories long after the exercise has ended.
You can do simple strength exercises at home before going to bed, with free weights such as dumbbells and a resistance band, or your own body weight; This allows the body to maintain its calorie burning mode through the night, even after sleeping.
Eat a light dinner
Eating a light dinner also contributes to burning calories at night rather than keeping it off when eating a heavy meal.
“When we eat carbohydrates, the blood sugar level rises and the body produces insulin to take the sugar we just ate and carry it into our cells for use,” said Sharon Zarabi, director of the obesity program at Lenox Hill Hospital. the USA.
And she adds in an article published on “Thehealthy”, if you do not use that energy because you go to sleep right after, the body will store those calories as fat.
High insulin also causes a whole range of events that increase blood sugar, promote fat storage and prevent fat breakdown, and interfere with the biological clock for proper sleep.
Sharon Zarabi suggests cutting out carbohydrates at night with foods full of fiber and vegetables that will help with digestion rather than giving the body more work when it is getting ready for sleep.