Spice Things Up With Your Meals
Add chili jalapenos and spicy pepperonis to your diet. These spicy foods contain a substance called capsaicin. Thats what has you reaching for the milk when you eat super spicy stuff.
Anyway, it can help your metabolism move faster. Im talking 10 extra calories with every meal spicy foods also decrease your appetite. That slice of spicy pizza for dinner will make you feel fuller for longer.
And you wont get hungry while you sleep.
Lose Weight By Sleeping More
Sleeping in wont make you fat. In fact, a new study shows that more hours in the sack could help you slim down by reducing how much control your genes have on your weight.
The study, published in the journal Sleep, looked at the sleep patterns and body mass indexes of more than 1,000 twins. On average, the people in the study slept 7.2 hours a night, which falls within the National Sleep Foundations recommended 7-9 hours. People who slept less than seven hours a night, however, had a higher BMI than those who slept more than nine hours. Genetics also had a greater influence on the BMI of the short sleepers, with 70% of their bodyweight controlled by genes, compared to 32% for the long sleepers.
Bodyweight is shaped by many factorsboth genetic and environmentalthat combine to determine how much you weigh. Previous studies have shown that genes can influence weight by controlling many of your bodys functions, such as glucose metabolism, energy use, storage of fatty acids, and feeling full. By affecting those genes, sleep can also alter weight.
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A Single Sleep Counseling Intervention Helped People Sleep Longer
For the study, Dr. Tasali recruited 80 adults who were classified as overweight with a body mass index between 25 and 29.9. The group, with an average age of about 30, reported they regularly slept fewer than 6.5 hours per night.
After two weeks of monitoring study participants sleep habits at home via wrist sensors, Tasali and her team divided the group into two categories: a control arm that continued with their regular sleep routine, and a study arm, which received a single one-on-one sleep counseling intervention. During the session, Tasali helped the study participants carve out a personalized sleep plan to work in an hour of extra sleep each night.
Both groups then slept at home for another two weeks with wrist actigraphs recording their sleeping patterns. Seventy percent of those who received sleep counseling had full-time or part-time jobs and for most, changing their sleep habits meant getting into bed earlier each night. Putting away phones, laptops, and other electronic devices before bedtime was another big factor that helped people in this group get that extra hour of sleep each night, Tasali says.
Among the control group, caloric intake increased by about 115 calories per day on average.
About 270 to 300 calories is the equivalent of a McDonalds cheeseburger or a little bit less than the calories in four large eggs.
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Why Do I Lose Weight When I Sleep
The main thing affecting overnight weight change is the amount of water in your system. Water weighs an amazing amount. A gallon of water, for example, weighs 8 pounds and a pint weighs 1 pound. In other words, if you drink a 1-liter bottle of soda, instantly you will gain 2.2 pounds, just from the water.
Overnight, two processes cause you to lose water gradually: breathing and sweating. In respiration, each time you exhale, you lose a small amount of water. If you exhale onto a cool piece of glass you will see this moisture. Through sweating, also called transpiration, you lose water through the skin. Over the course of one night, both of these processes eliminate more water than you might think.
Also contributing to the weight loss is the tradition of using the toilet prior to the morning weigh-in. That process alone can eliminate up to a pound of water.
The average person eliminates about 1.2 liters of water just in urine every day. Another liter a day is eliminated through perspiration and respiration. That’s 2.2 kilograms throughout the day.
Lower The Room Temperature
When youre cold, your body will need to burn more fuel to stay warm. And that fuel is calories. So, the colder it is, the more calories itll get rid of, hence the whole cold water thing earlier.
The best way to do it is to turn the thermostat down to 65 degrees while you sleep, your body will be doing all the work while youre off in dreamland.
Just be sure you dont put on too many clothes to stay warm. Otherwise, the only difference youll see is in your electric bill.
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Dehydration saps your mood and energy, making your feel tired and more prone to reach for comfort foods for a pick-me-up, says Ansel. What’s more, downing a couple of glasses before a meal has been shown to help people eat less. Aim to drink at least 72 ounces of water every day, and another eight ounces for every 30 minutes you workout, she says.
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.
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/7drink A Casein Protein Shake
The slow-release protein is gradually digested over eight hours and keeps your metabolic fires burning through the night.
Casein is a slow-digesting dairy protein that is consumed as a supplement. It releases amino acids slowly and people take it before bed to help with recovery and reduce muscle breakdown while sleeping.
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.
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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.
Weight Loss: Can You Shed Extra Kilos During Sleep
According to a study, lack of sleep can lead to a decrease in metabolic rate and energy expenditure by 20%. If you sleep for less than eight hours, your stress levels and hormone cortisol may increase. These can have a negative impact on the microbes present in the gut. Lack of sleep can lead to disturbance in the hunger hormones that might lead to eating a lot of junk food. Also Read – 4 Simple Tricks to Keep Weight Under Check During The Festive Season
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Sleep In Complete Darkness
In addition to turning off your devices, consider blackout curtains or shades for your bedroom. When the sun goes down, your body starts to produce melatonin, which makes you feel sleepy and also helps to regulate your circadian rhythms. But studies have shown that both indoor lights and even dim light can delay the onset of melatonin production and lead to weight gain. When that happens, you might also be losing out on the production of calorie-burning brown fat, according to a study published in the Journal of Pineal Research. Melatonin is critical in the regulation of metabolism in our bodies, and increased melatonin has been shown to increase brown fatand in some studies, improve blood lipid levels and fasting insulin levels, explains Dr. Nusbaum. He notes that any potential weight loss would likely be minimal, but when youre trying to shed pounds every little bit counts.
Role Of Sleep Duration And Quality On Weight Loss
If youre trying to lose weight, the chances are that exercise and diet are the areas that have got your focus.
However, youd be surprised to learn that how long and well you sleep also influences your weight. A study found that people who slept for about five hours or less were more likely to become obese than those who got between seven to eight hours of sleep each night.
Hunger hormones such as leptin and ghrelin seem to be the link between sleep and weight loss. Sleep deprivation could throw these hormones out of balance which could affect your appetite and increase your cravings for sweet foods.
So, if youre trying to lose weight in the long run, you might want to include a good nights rest as part of your strategies.
Here are a few tips to improve your sleep experience if youre finding it difficult to go to bed at night:
- Turn off the lights. That includes your phones and computers as blue light from these devices could affect your bodys melatonin production, which helps regulate your bodys sleep-wake cycle.
- Set a bedtime and stick to it. Developing a regular sleep schedule could help improve your sleep quality.
- Stay cool. You might find that youll sleep better when the temperatures are around 6670°F.
- Try relaxing. Relaxation techniques such as meditation, tea, and soothing music could help you fall asleep quicker and improve your sleep quality.
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Get A Good Nights Sleep
How to lose weight overnight? It might really be as simple as hitting the sack on time to combat weight gain. Research presented at the European Congress of Endocrinology in 2017 suggests that sleep loss causes the body to produce fewer fullness hormones, like GLP-1, and more of the hunger-promoting ghrelin. The same is true of night-shift workers. This could mean that when youre tired, youre more likely to feel hungry, leading to consumption of more calories than your body actually needs. Here are 50 other weight-loss breakthroughs your doctor wishes you knew.
Sleep Schedule And Weight Loss
While you sleep, you’re also fasting, which may help with weight loss. When experts subjected lab mice to the same diet but imposed different eating cycles, the mice with an enforced fast lost more weight than the animals allowed to eat whenever they wanted. The researchers discovered that the animals began to burn fat only after a few hours of fasting, reported Cell Metabolism in June 2012. More research is needed to prove the same effect happens in people, however.
Lack of sleep is associated with weight gain due to changes in hunger hormones and metabolism. On the flip side, maintaining a regular sleep schedule and getting eight hours of sleep preserves muscle mass, which keeps BMR higher.
In a study exploring the effect of sleep loss on metabolism, two groups of adults followed a calorie-restricted diet, but each group got different amounts of sleep. Everyone lost about the same amount of weight, but the group that got less sleep 5.5 hours each night lost 60 percent more muscle and 55 percent less fat. By comparison, the group that slept 8.5 hours lost more fat than muscle, according to a report in the Annals of Internal Medicine in April 2010.
The researchers concluded that sufficient sleep helps maintain lean muscle, but because the study only included 10 subjects, more research is needed to verify these results.
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If Youre On A Diet Will You Lose More Weight If Youre Getting Eight Hours Sleep
Having spent years studying the relationship between exercise, weight management and health, UCLAs Dr. Christopher B. Cooper, together with a team at the university , carried out research that focused on weight, nutrition, exercise and sleep.
Over 12 weeks, two groups followed the same exercise and nutrition programme, but one also received a behavioural modification programme a major part of which was sleep training. By the end of the study, the group without the additional training had lost on average 1.3 kilograms of fat mass. The group who received the additional training had lost 2.3 kilograms.
Dr. Cooper explains: We were unable to demonstrate that wed improved sleep quality, but intriguingly we improved exercise performance, aerobic quality including oxygen uptake and body composition. We saw significant reductions in the percentage of body fat at the end of the exercise training programme that had incorporated sleep training.
However, says Dr. Cooper, there is still a lot of work to be done in the field. Common sense shows us there has to be a relationship between sleep, weight management, exercise and other aspects of behaviour. Lots of studies in our review articles clearly demonstrate associations, but its a much greater challenge to prove cause and effect. More studies are definitely required.
Set An Earlier Bedtime
Later bedtimes have been linked to several factors that promote weight gain, including more late-night snacking and a stronger preference for high-calorie foods. Research has demonstrated a relationship between going to bed later and gaining weight. Whats behind this connection? There are likely to be several factors at play. Among them, staying up later simply leaves us with more waking time to eat, and to be tempted by the most calorie-dense foods . Self-controlwhat we often think of as willpoweris a deeply complicated cognitive process, one that scientists are still working to understand.
Are we less able to resist ice cream and cookies and potato chips at night, after a long day of decision-making, discipline, and focus? Probably soand studies show that for people who are sleep deprived, cravings for junk food become even harder to resist. But theres little question that removing the temptation is easier than resisting itand thats what an earlier bedtime can do. More time in the evenings sleeping means less time available for snacking, at the time when many of us are most tempted.
With so many of us chronically sleep deprived, an earlier bedtime also helps ensure that we get enough sleep on a nightly basis. A single night of insufficient sleep can send hunger hormones from spiking, sending our appetites on the rise. Being short on sleep also makes us more prone to stress and for many of us, to emotional eating.
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Can You Lose Weight While Sleeping
Unfortunately, sleep alone won’t lead to significant weight loss
But proper sleep can help you avoid excess weight gain
Less sleep can lead to hormonal imbalance and feelings of hunger
Editors Note: upwave is Turner Broadcastings new lifestyle brand designed to entertain the health into you! Visit upwave.com for more information and follow upwave on , , , and Instagram .
The rumor: You can drop pounds by catching Zs
The not-so-secret way to lose weight is to eat less and exercise more, right? Well, according to some, sleeping thats right, catching more Zs can help you shed pounds. So, should you swear off the gym in favor of more time snoozing under the sheets?
You might think that the more hours youre awake, the more calories youre burning, so you should be losing more weight. But youd be wrong.
In fact, people who dont sleep enough at night risk gaining extra pounds, not losing them, according to John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh.
I think poor sleep is a contributing factor to weight gain, says Jakicic. When you have poor sleep or lack of sleep, youre setting a whole cascade of events in motion hormonally that could set you up for weight gain.
Less sleep = Less energy
Sleep can curb hunger
‘overnight Diet’ Promises Weight Loss While You Sleep
Amy Frankel wanted to lose weight, so she tried the Overnight Diet, a new rapid weight-loss plan that claims you can actually lose weight while you sleep.
Frankel, a 42-year-old mother of one from Wayland, Mass., said she literally lost weight overnight, and during the course of the diet went from 174 pounds to 125 pounds.
“You are burning calories and losing weight and you are not starving yourself and you’re not ever feeling deprived. It wasn’t difficult,” said Frankel, who said she went from wearing size 10 and 12 to a size 4 in about a year of doing the diet, which she’s now adopted as a way of life.
Dr. Caroline Apovian, an obesity doctor and the author of the new book, ” The Overnight Diet,” explained the regimen. Users do six days of a high protein diet and one day of a liquid diet. That, combined with sleep, equals weight loss, she claims.
“You can lose up to two pounds overnight. And then for the six days, you can lose up to nine pounds in one week after the first week,” said Apovian, an associate professor of medicine and pediatrics at Boston University School of Medicine and the director of nutrition and weight management at Boston Medical Center.
“That first night, you go to sleep, you sleep your eight hours, you are down two pounds,” she said. “If you continue to get enough sleep every night, you won’t get those hunger pangs. The hunger pangs come from lack of sleep, which induces the hunger hormone to get secreted from your gut.”
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