4 Ways to Lose Weight While You Sleep - healthglob.com
 
 

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December 18, 2017 8:26 pm

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Published on February 8, 2017 at 5:34 am

4 Ways to Lose Weight While You Sleep

4-ways-to-lose-weight-while-you-sleep

What do you think is the best way to lose weight? Exercise? Heavy workout?Strict diet or starving?Real,successful, sustainable weight loss comes from achieving excellence in a completely unexpected activity: Sleeping!! Think there’s no way you could possibly lose weight while you sleep? Think again. You won’t get anywhere near your weight-loss goals unless you’re also getting enough quality sleep. A recent study found sub-par sleep could undermine weight loss by as much as 55 percent! We all know that catching some quality shuteye is beneficial, but what if there were extra measures you could take to ensure you’d be shedding pounds even when you’re asleep? Take advantage of these 4 ways to actually lose weight while you sleep.
1) Take protein in before bed
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Our metabolism plays an important role in weight loss. Florida State University researchers found that men who had a shake with 30 grams of protein before bed experienced a higher resting energy expenditure (how much energy, or calories, the body burns at rest) the next morning compared to those who ate nothing before bed. An added bonus: Protein may also aid muscle repair overnight. The more muscle mass you have, the more calories you burn at rest. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
2) Let in the cold
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Aside from the fact that a cold room is probably more comfortable, keeping your room at a cool temperature setting can also aid in weight loss. A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. People who slept in rooms cooled to 66 degrees burned more than 7 percent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 98.6 degrees, which torches calories.
3) Make a mint
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Certain scents can make your mouth water, and others can actually suppress your appetite. Peppermint has been considered to be pretty beneficial when it comes to weight loss, acting as a suppressant with hunger-curbing abilities. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning a minty candle until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow.
4) Sleep in complete darkness
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. If you live in an area that gets exposed to outdoor lights, consider blackout curtains or shades for your bedroom. Turn around any glowing clocks and keep the TV off. When you’re in complete darkness, your body produces the hormone melatonin, which not only makes you feel sleepy, but can aid in the production of calorie-burning brown fat, according to a study published in the Journal of Pineal Research. Apart from these you can also follow other means mentioned below to enhance your sleep and thereby help you lose weight.
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Night-time fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, 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? The fasting mice stayed lean, than the other group
Before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism. Set yourself a cut-off for before-bed television time, too. Singapore researchers linked long television screen time with higher levels of triglycerides and lower adiponectin
By committing to a healthy number of snoozing hours per night, you burn more calories throughout the day. A study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers. They also burned 20 percent more calories after eating than sleep skippers. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.