Blackout With Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present.
“Darken your room so that going to bed, even early, feels natural,” Smiley says.
Intermittent Fasting 16/8 And Weight Loss
People successfully lose weight with intermittent fasting for a good reason: fasting is the best way to lower insulin levels.
Insulin is responsible for signaling cells to take up glucose from the bloodstream and store excess energy as fat.
Accordingly, researchers can already predict 75% of the gain and loss in overweight people using insulin levels .
Moreover, high insulin levels prevent the breakdown of body fat .
The 16-hour fasting period stops nutrient intake and lowers insulin levels, ending the bodys storage mode.
For this reason, the body can deplete carbohydrate stores . Once these are empty, it can tap into body fat for energy.
This natural process is called ketosis. After most people want to lose weight, ketosis is the essential goal of intermittent fasting 16/8.
Consequently, our bodies build up fat reserves during times of abundance to burn for energy during food shortages.
Because we now eat during all seasons around the clock, we gain weight. In contrast, intermittent fasting can restore the natural balance between eating and fasting.
Accordingly, fasting corrects the hormonal imbalance that causes obesity .
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.
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How To Burn Body Fat While You Sleep: Unknown Facts
- When you burn body fat, 98% of that is done during sleep.
- This only happens during deep sleep. Many people sleep badly meaning they don’t get enough deep sleep. Learn how to get better quality sleep naturally.
- Learn how to maximize your fat burn.
Yes! You burn body fat while sleeping. We burn 98% of our fat while sleeping, but only during deep delta wave sleep. If you want to know how to reduce body fat, you need to understand how sleep works and what you need to do to get good quality sleep. By the end of this article, you will know how to improve the quality of sleep you get and how to maximize your fat burn while sleeping.
Sleeping On The Back Supine Position
Sleeping on the back, or supine sleeping position is one of the healthiest ways to sleep. This implies lying horizontally on the back, with the legs straight or slightly elevated.
The supine sleeping position is excellent for people who experience back pain issues, knee and leg pain, and who generally want to have a proper spinal alignment during sleep.
But, how is the supine sleeping position good for belly fat loss? Well, while lying on the back, the body has a tougher time transforming the food and the drinks you consume into fat instead, it converts everything you consume into energy or promotes it to leave the body.
Heres what we recommend for an improved and even more effective supine position for belly fat loss
- When lying on the back, make sure to place a pillow under your knees, so theyre a little bent. This will remove the pressure from the lower back, as well as the pressure from the stomach.
- If you have a hard time lying on the back, try spending a few minutes on the back before you go to sleep. This way youll become more comfortable with this position, and eventually start sleeping on the back.
- If you experience respiratory issues while in a supine position, we recommend proper head and torso elevation. This wont affect the belly loss process but will ensure you sleep comfortably and breathe without obstructions while sleeping.
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Cooling Down The Room Temperature
Apart from the sleeping position, other things could also help belly fat loss. One such this is ensuring that the room you sleep in has a cooler temperature at night. Cooler temperatures promote the loss of fat because it burns trying to keep you acclimatized to the temperature in the room.
This can help you lose a lot of stomach fat in the long run, and even improve the quality of your sleep. Cooler temperature makes it easier for you to enter deep sleep, during which the body performs all the metabolic functions, which help you burn fat and calories in your sleep.
More to know:
Why This Makes Perfect Sense
Its about the insulin levels in your body when you go to sleep. Insulin is the fat-making hormone, and it has to be lowered long enough before your body can start to burn fat. This makes sleeping the perfect time to do thisthat is if you haven’t eaten too much before you go to sleep.
If you eat too much before you go to sleep, your insulin levels elevate, your digestion slows down, and your body goes into fat-storage mode. In other words, youre gaining weight while you sleep.
Luckily, the reverse is also true. If, your insulin levels are low enough when you go to bed, youre going to burn fatwhile you sleep!
You can actually eat the same amounts, but simply by eating it earlier youre going to be losing instead of gaining weight. Its not about the calories in, and the calories out. It’s about the effect of the hormones on the foods youre digesting and the timing of when you eat.
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Does Green Tea Reduce Belly Fat
One of the most common complaints people have is the stubborn belly fat that just doesnt seem to go away no matter how much they diet or exercise. Well, it turns out that green tea can help with this too!
Green tea helps to reduce overall body fat and specifically targets belly fat. This is because the EGCG in green tea makes your body break down fats easily and even blocks the formation of new fat cells.
For the best results, drink matcha green tea. This jade green beverage contains around 137 times more antioxidants than regular green tea!
Certain Health Conditions May Slow Your Metabolism
Certain medical conditions, like Cushing syndrome and hypothyroidism, may slow your metabolism. This means youll experience less calorie burn at all hours and may even hold onto or gain weight. You doctor can perform simple tests, like a blood test, to rule out certain conditions. Then they can work with you to manage your condition and weight.
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Intermittent Fasting 16/: The Ultimate Guide To Getting Results
16/8 | Method | Times | Weight Loss | Ketosis | Women | Benefits | Side Effects | How to Start | Tips | Intermittent Fasting Schedule | What to Eat | Calories | Plateau | Recipes | | FAQ | Studies
Almost every culture and religion ingrains fasting. Why it has been practiced for thousands of years is best shown by its scientifically proven health benefits.
For this reason, intermittent fasting has gained immense popularity, with 16/8 being by far the most widespread method.
In addition, 16/8 intermittent fasting is mainly considered sustainable and safe.
How To Calculate Your Calories Burned While Asleep
Calculating your precise basal metabolic rate requires the use of a calorimeter. A calorimeter measures the amount of energy you are consuming by analyzing the oxygen and carbon dioxide being inhaled and expelled from your body.
Usually, people who want to get the most accurate reading of their basal metabolic rate will spend the night in a laboratory, abstain from exercise for 24 hours, fast for 12 hours, and sleep for at least 8 hours prior to the reading. These details are important because digestion and exercise are energy-hungry processes that cause spikes in metabolism. The measurements are then carried out in the morning in a darkened, temperature-controlled setting.
Due to the expensive and complex nature of this test, its not practical for the average person to get one done. However, you can get a rough idea of your basal metabolic rate by using one of several equations. One of the most common is the Harris-Benedict equation, which is based on weight, height, age, and gender:
Male: BMR = 66.5 + +
Female: BMR = 655 + +
The result gives you your basal metabolic rate while awake over a 24-hour-period. To calculate approximately how many calories you burn per hour of sleep, divide the number by 24 to get the hourly rate, then multiply by 0.85 to account for the lower metabolic rate during sleep.
BMI = weight / 2 x 703
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Which Supplement Should You Choose
When it comes to fat loss, there is no easy option. You will need to adjust your food intake, lifestyle, and exercise routines. But that doesnt mean there arent good options to provide a small boost. Out of all the products we tried, the one that seemed to have the best results is Lean PM. It was the most popular with our clients, and from all the feedback we received, it has helped a load of people sleep and recover better.If youve tried any of these, share your experience on our social media pages.
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Contrary To What Many People Think Sleep Is Not An Inactive State
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.
Activate your bodys thinning fats
What do these metabolically beneficial fats have to do with sleep? Sleep can contribute to the increase of these good fats in at least a couple of ways. Research has shown that the sleep hormone melatonin contributes to the increase of both brown fat and beige fat. Regularly getting enough high-quality sleep, sticking to a consistent sleep-wake cycle, and protecting daily circadian biorhythms from disruption are all ways to encourage your bodys natural melatonin production, which may help your body make more of these weight-loss promoting fats.
Limit blue light exposure
Set an earlier bedtime
Dont know your chronotype? Take my bio time quiz at www.thepowerofwhenquiz.com.
Get light exposure early in the day
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What Affects How Many Calories We Burn During Sleep
If you werent gifted with a fast metabolism and fall into the slow metabolism category recognized by the Mayo Clinic, shifting calories can be quite a slow process – especially if you havent got the right lifestyle factors in place such as a balanced diet combined with daily physical activity. Rachel Larkin explained the key factors affecting weight loss.
How Do You Burn Fat While You Sleep
You probably know that your body burns calories when you exercise. You may have also heard that if you lift weights your body repairs and builds those muscles largely while you are sleeping.
What you may have not heard is that bedtime is the key time for fat burning, if it is done correctly.
After you eat, the calories that you burn are mostly from sugar. It takes around three to four hours after eating before your body starts burning more fat.
If you dont eat too close to the time you go to bed, about seven to eight hours after eating when you are sleeping is the time that your body is burning the most amount of fat .
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Is One Fat Burner Better Than Another
There are a number of fat burner supplements available out there. Which one you choose may be dependent on how easy it is to get, what the ingredients are, and how much money you want to spend.
As with any supplement, make sure you do your research and always look at the ingredients. If you have any questions about what the ingredient is or what it does, ask your healthcare provider.
It is also a good idea to buy a supplement that is satisfaction guaranteed so that if you are not getting the results you want you can return it and get your money back.
Are Nighttime Fat Burners Safe
Yes, nighttime fat burners are safe, as long as you avoid any use of prescription or experimental drugs. While there is a place for these types of medications to be used for treating actual sleep disorders, they should not be considered for everyday use. However, some people may have negative reactions to some of the ingredients listed above.
Thats why I suggest to start with half a dose for a few days and to monitor for any stomach issues like cramps and bloating.
If, after a few days, you dont notice anything like nausea, cramps, headaches, skin rash, or itching, you should be OK to take the full recommended dose.
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Not Losing Weight On Intermittent Fasting 16/8
If you stick to fasting schedules and still have trouble losing weight, there could be unconscious factors standing in your way.
In addition to diet, also lifestyle subtleties can also keep you from losing fat:
If you initially have lost some pounds and weight loss stalls after that, you should not despair.
The immediate weight loss is due to glycogen stores depletion and the resulting water weight loss. After that, the body may still need 2-6 weeks to burn fat more efficiently.
Citrus Fruit Especially Grapefruit
Citrus fruits help temporarily increase your metabolic rate which makes your body burn fat faster. While all citrus fruits have fat-burning benefits, the best one of them to eat specifically for weight loss is grapefruit.
Grapefruit also helps regulate blood sugar levels which makes it easier to avoid cravings for sweet sugary foods.
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Activate Your Bodys Thinning Fats
It might surprise you to learn there isnt just one type of fatand certain kinds of fat actually work to burn energy, rather than storing it. Brown fat and beige fat both appear to have significant metabolic benefits. In contrast to white fat, these so called thinning fats burn calories, help keep insulin working properly, help regulate blood sugar, and guard against obesity. Studies in mice show that animals with higher amounts of brown fat are leaner, and have better metabolic health. Research involving humans has shown brown fat is linked to lower body mass. On the other hand, a lack of brown fat in mice is associated with higher insulin resistance, higher blood sugar, and diabetes. Scientists recently discovered beige fat activates a protein that works to burn calories and generate heat in the body, and may have significant benefits in combating obesity and metabolic disorders.
What do these metabolically beneficial fats have to do with sleep? Sleep can contribute to the increase of these good fats in at least a couple of ways. Research has shown that the sleep hormone melatonin contributes to the increase of both brown fat and beige fat. Regularly getting enough high-quality sleep, sticking to a consistent sleep-wake cycle, and protecting daily circadian bio rhythms from disruption are all ways to encourage your bodys natural melatonin production, which may help your body make more of these weight-loss promoting fats.
Drink A Casein Protein Shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
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How Raw Organic Honey At Bedtime Can Burn Body Fat During Sleep
Did you know that if you eat raw honey at bedtime you can burn more body fat in your sleep than walking at a fast pace for two hours? Here’s how…
When the amount of sugar in blood rises the body begins to convert all available body fuel into fat cells. These fat cells are mainly located around the belly.
A rise in blood sugar increases the production of insulin in the body, and insulin triggers the body into storing sugar as fat.
So it is a high-sugar diet, not a high-fat diet, that is responsible for obesity and high body fat.
It is mistakenly believed that eating more honey leads to weight gain. This is true if the “honey” is processed supermarket “honey”, which is hardly better than sugar in water.
But raw honey is not sugar and sugar does not contain living enzymes and nutrients. Raw honey has the opposite effect on the body when it comes to weight gain.
Here are four ways how adding raw honey to one’s diet can burn body fat:
1) Consuming raw organic honey at the start of your day
Taking a teaspoon of raw organic honey in a glass of warm water and drinking it on an empty stomach first thing in the morning floods the digestive system with beneficial “good” bacteria and living enzymes.
These nutrients detoxify the liver and intestines and make them more efficient in expelling waste matter from the body throughout the day. The effect of a clean digestive system on healthy weight loss can be noticed in as little as one week.
2) Before bed
3) Before exercise
