Dont Cut Your Calories
Theres a myth that if you eat fewer calories, your body will jumpstart your metabolism as soon as it senses food in your stomach.
Well, its actually the opposite . When you dont eat enough, your body slows down its functions to save energy.
Then, your body will reassess the needs of muscles and other tissue and sometimes even destroy muscle cells that you have been working so hard to build. Since your body considers fat an insulator to protect the organs, it will store more of it- leaving you with the opposite effect that you wanted.
The trick is to eat enough calories every day and make sure your diet has plenty of fiber, complex carbs, and proteins.
So dont let yourself go hungry. You dont have to tell me twice.
Here Are A Few Tips To Burn Fat While You Sleep
Time to hit the hay!
Your coach,
How Many Calories Do You Burn Sleeping
Does sleeping burn calories? The answer is yes! According to Livestrong, the following are some examples:
- A 200-pound person burns 86 calories per hour, or 688 for eight hours.
- If you weigh 160 pounds, you burn approximately 69 calories per hour while sleeping. That would add up to 552 calories while you sleep for eight hours
- If you are a 120-pound person, you’ll burn 51 calories per hour while sleeping.
Part of what the survey discovered is that sleeping cold increases REM sleep. This can burn as much as 140 extra calories per night while sleeping. That can be significant because over the course of a year it can lead to losing as much as 14 pounds. So being cold and sleeping cold to a degree, has been proven to burn calories.
Note: Calories burned while sleeping depends on their personal BMR.
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Sleeping Longer Makes You Look Hot
Scientists in Sweden just finished a research study comparing the attractiveness of well-rested people versus those that didnt get enough sleep.
The clear winner?
The 65 random observers found the well-rested men and women to look far more healthier and attractive then the group that didnt get enough sleep each night. In fact, they found 80% of people who didnt get enough sleep looked unhealthy and less attractive in the eyes of others.
Sleep Longer = Look Hotter
Throw Out The Night Light
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.
That leads us to our next sleep-slimming trick.
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Just Three Extra Hours Of Sleep Burned 400 More Calories
There will be no big budget behind this diet breakthrough, no FDA approvals, no celebrity endorsements: Research published this month in the Annals of Internal Medicine establishes that sleepand sleep aloneis one of the most powerful diet tools ever identified.
There’s not a diet pill on the planet that could accomplish what sleep did in this study, which compared two groups of overweight non-smokers on calorie-restricted diets for 14 days. One group clocked 8.5 hours of sleep per night, and the other logged 5.5 hours of sleep per night . Both groups ate roughly 1,450 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. More than half of the weight loss during the 8.5 hours of sleep was fat versus only one-quarter of the weight loss during the 5.5 hours of sleep. People literally burned fat while they slept.
Even more startling, the folks who slept less lost more muscle . Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of muscle. And that’s not all that happened: When the researchers compared circulating blood levels of appetite-regulating hormones in the two groups, they found those who slept for three fewer hours had produced more of the appetite-stimulating hormone ghrelin. They woke up hungrier!
Click here to read the study.
How To Choose The Best Nighttime Fat Burners
So, how do you know if you are choosing an effective nighttime fat burner? The best fat burners contain proven fat-burning ingredients in addition to ingredients that are going to improve your quality of sleep. There are many different nighttime fat burner supplements. For instance, if you are on a ketogenic diet, there are keto-friendly fat burners. They also have keto nighttime fat burners and drinks available.
Here we will recommend a few things you should look for to ensure you choose a great product. First, check out the nighttime fat burner reviews to see how other consumers feel about the supplement and how it works. Additionally, review the ingredients and see if they have been studied for effectiveness and what your body needs. Lastly, check with your health care provider to see if that supplement is a good fit for you.
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So How Much Protein Should You Be Taking
Anywhere between 0.5-1 gram per pound of body weight. Make sure you get at least one-third of daily protein intake for breakfast. You have been fasting throughout the night and theres a danger of the body turning to muscles for fuel if you dont offer a protein supply in the form of the food instead.
Remember not all proteins are created equal. Your best bet is to reach for lean sources of protein, such as chicken and turkey breast, low-fat cottage cheese, lean beef, egg whites Greek yoghurt and tofu.
Basics Of Burning Fat
If you’re trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. You get your energy from fat, carbohydrates, and protein. Which one your body draws from depends on the kind of activity you’re doing.
Most people want to use fat for energy, which makes sense. You figure that the more fat you can use as fuel, the less fat you will have in your body. But, using more fat doesn’t automatically lead to losing more fat. Understanding the best way to burn fat starts with some basic facts about how your body gets its energy.
The body primarily uses fat and carbohydrates for fuel. A small amount of protein is used during exercise, but it’s mainly used to repair the muscles after exercise. The ratio of these fuels will shift depending on the activity you’re doing.
For higher-intensity exercises, such as fast-paced running, the body will rely more on carbs for fuel than fat. That’s because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown. For long, slower exercise, fat is used more for energy than carbs.
When it comes to weight loss, it doesn’t matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in.
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Use Apple Cider Vinegar
Its been proven that people who add apple cider vinegar to their diet burn an extra 200 burn calories every day.
Thats because it suppresses the part of their brain that controls appetite. So they didnt feel as hungry. It also reduces the amount of fat buildup in the body.
So adding just one tablespoon of apple cider vinegar to your salad can kickstart your metabolism.
Hiit Training During The Day
Performing HIIT at some point during the day can burn more calories and burn fat faster than steady-state cardio.
HIIT is a short, intense cardio exercise over a period of time, usually 20 minutes three times a week.
HIIT burns more calories because you alternate between giving it everything youve got and then resting.
If youre more advanced and want a harder workout, try The BEST 7.5 Minute Fat-Burning Workout Youll Ever Use. Really.
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Fibrous Vegetables Before Bed
Fibrous vegetables are great to add to a pre-sleep meal because they burn more calories while you digest them.
Vegetables like kale, broccoli, spinach, and cauliflower burn an extra 50-100 calories because the fiber and nutrients burn energy for your body to digest.
Eating vegetables that burn fat before bed can be helpful to burn more fatty acids at rest and burn more calories during sleep.
Do You Lose Weight While You Sleep
I wrote last week answering the question, how many calories do our bodies burn during sleep? Contrary to what many people think, sleep is not an inactive state. During sleep our bodies are doing lots of important workrepairing cells and tissues, restoring full, healthy function to our immune system, consolidating memories and rebooting the neural cells and networks of the brain. Were burning calories the whole time. For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories. Thats a 40-minute jog on a treadmill!
Getting plenty of high-quality rest is an importantand still overlooked factor in weight control. Here are some of the ways you can harness your sleep routine and your overnight rest to help your body burn more calories and stay metabolically healthier.
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Change The Oil Not The Recipe
No need to give up fried food, just switch your cooking oil to something healthier, likecoconutoil.
Research shows that people who had two tablespoons of coconut oilin their breakfast arent as hungry during lunch, and they have less appetite later in the afternoon.
These two oils are also broken down and absorbed quickly into the body, and they help your metabolism get the job done faster.
Sleep In A Cooler And Darker Environment
According to a small study published in the journal Diabetes, people who keep their bedrooms at a steady temperature of 66 degrees for one month increased the amount of calorie burning brown fat in their bodies by up to 42% and boosted their metabolism by 10%. A room that is too warm can also prevent you from falling or staying asleep. Bogan recommended setting your thermostat to 65 degrees.
To lose weight during sleep, try getting rid of that night light, too. Research suggests that light before bedtime can suppress melatonin and sleeping with a light on appears to affect the circadian regulation of metabolism, increasing the risk of weight gain, according to the Sleep Foundation. So, turn off your TV, phone and any bedside lights, and consider investing in blackout curtains to block light from outside.
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Take Cold Showers Before Bed
The same concept works with the water youre bathing it. If its lower than 70 degrees Fahrenheit, your body tries to stay warm by producing more heat.
This speeds up your metabolism, and you burn calories more.
A study from the National Institute of Health found that showers below 70 degrees, increase metabolism by 93%, that number jumps up to 350% when the water is at 57 degrees. Start with a five minute cold shower and increase your exposure time by a minute every week if you can handle it.
Don’t Indulge In A Nightcap
Wine is our favorite “healthy” alcoholic drink due to its resveratrola plant compound that has been linked to heart-healthy benefits, although more research needs to be done, according to a review published in the journal Nutrients. However, that evening glass of wine is also considered a high-sugar beverage, according to Smith. Drinking too much can hinder your ability to snooze. It may feel like that nightly glass of wine is relaxing you and helping you fall asleep faster, but it actually prevents your body from fully indulging in its REM cycle, which is where truly restful sleep and dreaming occurs.
Enjoy a glass earlier in the nightabout two hours before bedtimeto avoid sleep disruption, and close the home bar after one or two glasses, tops.
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Why Does Sleep Deprivation Cause Weight Gain
Sleep deprivation causes an increase in hormones that drive you to eat calorie-rich meals. This is why you may crave junk food late at night. These are also the hormones that make your body burn fat slower, so decreasing the amount of sleep you get can reduce the speed by which your burn calories as well.
What Factors Affect The Basal Metabolic Rate
The basal metabolic rate varies from person to person depending on a number of factors, only some of which can be changed:
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Cold Exposure Ice Baths And Cold Showers
Now, the last scientifically proven way to increase your metabolism that I want to talk about is cold exposure, ice baths, and cold showers. Specifically, cold showers are believed by many people to highly increase your metabolic rate. However, the effects arent quite as drastic as what most people said. One of the major reasons why people think that taking a cold shower is so effective is because proponents of cold showers reported based on specific people within studies, rather than the results of the entire study.
For example, one study found that when healthy men underwent two hours of cold exposure at 19 degrees Celsius or 66 degrees Fahrenheit, some of them increase their energy expenditure by hundreds of calories. Meanwhile, at the same time, others in the study did not have such a large spike in their metabolic rate, and this is a common reoccurring theme when it comes to research on the effects of cold showers and ice baths.
Best Fat Burning Teas Before Bed:
8. Ginger Tea
Ginger is a historically proven fat burner. Its high in antioxidants and anti-inflammatory compounds, which can help to improve digestion and reduce inflammation.
Make a delicious ginger fat burning tea before bed for an added weight loss boost!
9. Cinnamon Tea
Cinnamon tea is a warm, flavourful drink that boosts metabolism and promotes weight loss.
Many studies have shown that it can regulate blood sugar levels and improve insulin function all of which lead to healthy fat loss.
Cinnamon also has a sweet and spicy flavor that makes it perfect for a night-time tea!
10. Oolong Tea
Oolong tea is a type of Chinese green tea thats been fermented. Its known for its thermogenic effects, meaning it helps the body burn more calories.
So, whether youre awake or asleep, this tea will help you shed those extra pounds.
These are some of the best drinks for burning fat while sleeping. If youre looking to trim down those pesky love handles or lose weight in general, try incorporating some of these delicious beverages into your bedtime routine. Your body will thank you for it!
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What Are The Top Foods That Burn Fat While Sleep 2020
There is an extensive and wide variety of foods that you can eat right before bed to lose weight. Some of the foods that can help in this matter are the ones that are deficient in calories. For that, high protein and high fiber food can come very handy. This way, the body is able to burn the calories and hence your excess weight while you sleep
You can have a look at these top 5 foods that lose fat while you sleep and get that beauty sleep in your bed:
