Foods To Reduce If You’re Trying To Lose Belly Fat
How To Lose Belly Fat: Takeaway
Losing belly fat can be frustrating, especially when you feel like youre doing all the right things – drinking water, making health conscious food choices, and working out 4-5 days per week. Losing the last few pounds, can be as simple as tracking your food intake, increasing your workout intensity, or even hiring a nutrition coach to help you figure out the small details that you may have overlooked. Regardless, if you cant hit your goals, and youre tired of the not losing that stubborn belly fat, having an outsiders perspective and professional opinion could be all you need.
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/6sleep In A Dark Room
You must sleep in absolute complete darkness to help you lose those extra kilos. For complete darkness, turning off the lights might not be the only thing you need to do. You might want to draw your curtains to blocks lights from your window as well. A dark room helps your body produce melatonin which is a sleep-promoting hormone. Even a slight light exposure can impede the production of melatonin in the body. Melatonin also influences your metabolism and especially helps in converting brown fat to white fat.
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Try Your Sleep Switch
Don’t count sheep, eat lamb! Or better yet, a bit of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A study published in The Journal of Nervous and Mental Disease among “mild” insomniacs found that just 1/4 gramabout what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meatwas enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.
“Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepyhead syndrome,” says , coach at Crossfit Spot Barbell in New York. “If you’re the type who can’t sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, while providing restorative properties,” she adds.
/6switch Off Your Phone
The moment you have an electronic device in your bedroom, the more distracted you are right before you go to sleep. This means you sleep less. The less you sleep the more the body tries to make up for it by overeating. Reduced energy also means you are not as active throughout the day which impacts the amount of physical activity you get. Also, blue light that is emitted from phones may hamper melatonin production in the body. It might be best to keep your phones away when you sleep if you want to shed that extra weight.
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Get A Good Night’s Sleep
How are you sleeping? A study by America’s National Sleep Foundation found that people who slept for less than five hours a night gained more abdominal fat over five years and those who slept for six or more. Aim for eight hours.
Lack of sleep and stress can raise your cortisol levels, which make it harder to lose weight. When this stress hormone is being released, it gives your body the message to hang on to weight. Add to that the urge to comfort eat when you’re tired or stressed and the chances of you putting on weight increase.
This is where exercise comes in. Working out regularly or doing something relaxing such as walking or yoga will naturally help to destress you, so you should see the effects on your mental health.
Lying On Your Stomach To Reduce Belly Fat:
Many people wonder: Does sleeping on the stomach reduce belly fat?
Experts have stated that: When you sleep in a prone position, putting the abdomen on the bed, the entire weight of the back will put pressure on your stomach and block the abdomen where there is volume excess fat accumulation.
Thats why when you wake up in the morning, your breasts wont increase at all.
Do not maintain this sleeping position prone to lose belly fat throughout the night because it can affect parts of the body such as: pinched the heart, causing chest tightness, shortness of breath, obstructing the process of circulation and exchange metabolism.
You should only lie on your stomach to reduce belly fat if you feel comfortable and balance the other lying posture after 2-4 hours.
Besides, you should also note that using low pillows not to affect the neck and spine when performing the sleeping position helps to lose weight.
If you are not used to sleeping on your stomach and sleeping uncomfortably, you can refer to the following gentle exercise.
Steps to perform the exercise:
- You lie face down on the floor, and your hands are placed parallel to the body.
- Feet close together, and to touch the ground, inhale gently.
- Next, you raise your head and body as high as possible, keeping this position for a few seconds.
- Slowly lower yourself to the first position and exhale.
Perform 15 minutes of exercise every day regularly exercises to achieve high efficiency.
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What Can You Do To Incorporate This Into Your Sleep
You should be glad that this sleeping position to lose weight is pretty simple to incorporate in your sleep. Lie down with your stomach on the bed. Always make sure that your head aligns naturally, and that you dont need to add force. Keep your neck aligned properly with your body while you sleep on your front.
This sleeping position to lose weight should not be administered for more than 2 to 4 hours maximum. Dont sleep in one position for extended hours as that can be harmful to you in the long run. So, avoid doing that. Instead, keep changing your sleeping position every 2 to 4 hours for maximum results.
Bad Sleep Habits That Cause Weight Gain
If youve been losing sleep at night worrying about why you cant seem to lose weight, you may very well be sleeping with the enemy: bad bedtime habits.
Research shows that sleep plays an important role in weight management. People who get adequate sleep have lower BMI indexes than people who dont. Findings also suggest that not getting enough sleep can cause weight gain.
When you have poor sleep or lack of rest, youre setting a whole cascade of events in motion hormonally that could set you up for weight gain, John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh says.
When hormones like serotonin, dopamine, and melatonin are thrown out of balance, these can affect your sleep, mood, and food cravings. Sleep tight and wake up right by correcting these common weight-gaining sleep habits.
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Cardio Workouts To Lose Belly Fat
- This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
- Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
- PT Gauri Chopra’s four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.
‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.
Clues That Your Stomach Fatis Becoming A Problem
An easy wayto gauge abdominal weight gain is to just pay attention to how your pants fitor the notch on your belt, says Dr. Butsch. If things are tight, then thatmay be an early warning sign of potential health problems.
Waistcircumference correlates to visceral fat. For men, a waist circumferenceapproaching 40 inches indicates increased risk. For women, 35 inches raises ared flag.
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Sleep In A Cool Bedroom
Keeping your bedroom cool is one of the most comfortable, relaxing, sleep-promoting choices you can make for your nightly sleep environment. A cool bedroom can help you sleep better, able to fall asleep faster and wake less often throughout the night. A cool nighttime environment also encourages your body to burn more calories. And, as studies show, a colder bedroom stimulates the production of beige and brown fats, which burn energy , and help to protect metabolic health.
Whats behind the connection between a cool bedroom, sound sleep, and weight loss? Staying cool at night stimulates your metabolism. Essentially, you need to burn more calories to keep warm.
As Ive talked about before, a cool environment is naturally more conducive for sleep. By cool, Im talking about a bedroom temperature of between 62-68 degrees Fahrenheit, with the optimal temperature being right in the middle, at about 65 degrees. In the evenings as we move closer to sleep, our bodies undergo a natural, gradual drop in temperature. Sleeping in a cool room can enhance that natural body temperature decline that is part of our transition to sleep. The fall in body temperature that happens in this transition to sleep occurs alongside the rise in melatonin thats both essential for sleep and helpful to weight control.
Does Sleeping On An Empty Stomach Help You Lose Weight
Sleeping on an empty stomach at night can be dangerous, know why dinner is essential.
Is sleeping on an empty stomach good for weight loss? Do you know that around 200 million people in India, that is, almost every fifth person is forced to sleep starving. This is a compulsive thing, but do you know, apart from this, many such people go to bed hungry at night? . Or you can also say that due to the busy lifestyle, people start doing this, they fall asleep without eating . Those who are doing this, we would like to tell them that they are not taking their health seriously. Many times, people think that missing a meal for a time will not make any significant difference in their health. If this happens for 2-3 days in a month, then it is okay, but if you are doing this continuously, then it is very harmful to you. Through this article, we are telling you why it is dangerous.
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Drinking Green Tea During The Day
Green tea is not a sleep-friendly beverage because it contains high levels of caffeine and other wake-inducing compounds. However, green tea can be of great assistance when it comes to calorie and fat burning.
Its weight loss properties are effective even hours after consumption. That is why we recommend daily green tea intake, which will promote faster belly fat loss during the night.
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Pillows For Belly Sleepers
As weve mentioned, sleeping on your stomach may mean not using a pillow. You can keep your neck aligned with your back when you sleep right on the mattress.
But old habits are hard to break. And pillows are a comfort for many sleepers.
If you want to continue to sleep with a pillow, make sure youre being selective. You want a flat-ish pillow that still supports your neck. Its a tall order, but its not impossible. Ideally, youll be able to adjust the height of the pillow by removing some of the fill as needed.
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Does Breathing Play A Role In Enhancing Weight Loss While Sleeping
Finding the best sleeping position to reduce belly fat isnt the only thing to look forward to. You will also need to make sure that youre following the right measure to work on your weight loss. What is this supposed to mean? Well, there is this thing called abdominal breathing.
Abdominal breathing is essential when it comes to enhancing weight loss. When choosing a sleeping position to lose weight, you also need to ensure youre practicing breathing properly. It is a renowned fat loss exercise that you can implement in your journey.
More than that, you will find that it helps you work on your core muscles. How is that possible? Well, it improves your bowel movements, hence working on the look of your waist and stomach. You will find your waistline more distinct as you incorporate this in your sleeping routine.
You Might Misalign Your Spine
The best sleep position is one that supports healthy spinal alignment. When you sleep on your stomach, your torso naturally sinks deeper into the mattress because of its weight. As a result, your back might arch, stretching your spine out of neutral alignment. When your spine is not aligned, you experience stress and strain, which may lead to aches and pains upon waking.
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How To Lose Weight Overnight
This article was co-authored by Tara Coleman. Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runners World.There are 14 references cited in this article, which can be found at the bottom of the page. This article has been viewed 347,801 times.
Throughout the night our bodies lose between 1 to 2 pounds. Most of the weight lost is water weight. While a sleep diet will not provide you with incredible weight loss results, getting a great night sleep each night can make it easier to shed the pounds.XResearch source
Tricks And Tips For A Better Nights Sleep
In todays world, snoozing can be difficult, particularly when all your screens lure you into staying up just a little longer.
The basics are pretty simple:
- Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
- Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
- Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
- Stick to a schedule, waking up and retiring at the same times every day, even on weekends.
- Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.
- Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.
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Keeping Your Bedroom Too Warm
People who always have to sleep with a window cracked or a fan on might actually be on to something. The body naturally cools down while you rest, releasing fat-burning hormones and repairing your skin, bones, and muscles. Having your room too warm can disrupt this process.
The fix: Sleep in a cool room, preferably below
Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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Risks Of Sleeping On Your Stomach While Pregnant
During the first trimester of pregnancy, you might sleep comfortably in your normal sleep position. As your stomach grows, however, sleeping on your stomach might become uncomfortable. This discomfort could interfere with sleep. Over time, lower-quality sleep can lead to sleep deprivation. Sleep deprivation during pregnancy can increase your risk of experiencing premature birth, longer and more painful labor, and postpartum depression.
Instead of stomach sleeping, healthcare providers recommend pregnant people sleep on their left side. This position keeps pressure off the liver as well as the vein that carries blood from the legs back to the heart. It also improves blood flow to the fetus, uterus, and kidneys. Using a pregnancy pillow to support the abdomen and cushion the legs can make side sleeping more comfortable.