How To 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.
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 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.
Limit blue light exposure
Set an earlier bedtime
Sleep in a cool bedroom
Only Light Meals Before Bed
Obviously, you should be ready to sleep while starving, that doesnt at all mean you should complete stuff yourself.
Well, when you have a heavy meal before bed, your body focuses on digesting it the whole night. Eventually, this will affect sleep quality.
You wont be able to sleep and even if you do, it wont be sound.
Moreover, low sleep quality would make you feel restless and woke up with a groggy feeling. Of course, this wont work as good Ways to Burn Fat While You Sleep.
Instead of having a grandeur meal for dinner, split them in breakfast and lunch. Also, always prefer light meals for your dinner.
What Melts Body Fat While You Sleep
Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.
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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
Avoid Being A Cardio Freak
Cardio is beneficial, and there are numerous reasons why it should be included in a workout routine. Strength exercise, on the other hand, should be done as well, especially if you wish to lose weight at night.
This is because strength training burns calories even after the workout is finished. Even after bedtime, a trip to the gym after work, or even a modest at-home strength session, can keep the body in calorie-burning mode.
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Eating Late Doesnt Slow Your Metabolism
Eating before bed may cause a temporary increase in your metabolism through whats called thermogenesis. And dont worry about eating after 8 pm. Foods consumed after this time dont magically make your gain more weight its the mindless snacking that does. That said, eating large meals right before bedtime may make it harder to sleep.
Is It Better To Sleep Cold Or Hot To Lose Weight
Study found that they had indeed lost belly fat from sleeping cold. It is important to note that sleeping cold is not sleeping at shivering temperatures, and shivering is not the way you lose weight while sleeping cold. Even at neutral temperatures, you’ll burn a number of calories based on your body weight.
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Don’t Be A Cardio Junky
Cardio is great, and there are lots of good reasons it should be a part of an overall fitness plan. But strength training should be, too, especially for anyone who wants to take advantage of nocturnal weight loss. This is because strength training continues to burn calories after the session is over. A stop at the gym after work, or even a simple at-home strength workout can keep the body in calorie-burning mode all night long, even after bedtime.
Keeping a pair of dumbbells or a resistance band next to your bed is a good visual reminder to add in full-body strength training at least three times a week. Work the larger muscles, like the glutes and legs, as well as the arms, back and core.
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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Nighttime Lighting: How Does Blue Light Affect Sleep
The researchers studied light-emitting diodes , which emit blue light, versus organic light-emitting diodes . LEDs emit a large amount of blue light, which has been linked with negative health effects, including metabolic health, according to the study. OLEDs emit white light, which does not appear to affect metabolism during sleep, something the researchers at the University of Tsukuba aimed to address.
LEDs emit a large amount of blue light, which has been linked with negative health effects, including metabolic health, according to the study. OLEDs emit white light, which does not appear to affect metabolism during sleep, something the researchers at the University of Tsukuba aimed to address.
“Energy metabolism is an important physiological process that is altered by light exposure,” says senior author of the study Professor Kumpei Tokuyama. “We hypothesized that compared with LEDs, OLED exposure would have a reduced effect on sleep architecture and energy metabolism, similar to that of dim light.”
Fat oxidation during sleep was positively correlated with melatonin levels following exposure to OLED, suggesting that the effect of melatonin activity on energy metabolism varies depending on the type of light exposure.
Ways To Burn Fat While You Sleep
Wouldnt it be awesome to burn hundreds of calories each day without moving a muscle? Meaning you can stay lean while reducing the time you spend working out in the gym and still enjoy filling meals daily.
I know this sounds like a fantasy but its very possible to burn fat while you are in fantasy land. Sleep is very key and detrimental to great health. Our bodies need to get proper rest in order to build a strong immune system, keep our minds clear and help our cells to recover.
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How Do You Lose Belly Fat While Sleeping
Can you burn fat while you are asleep?Here are 5 simple hacks which can help
How Many Calories Do You Burn In Your Sleep
Given that people weigh different amounts and need different amounts of sleep, it’s hard to give a concrete number of calories the average person burns in their sleep.
This Fit Day article provides a formula to help you estimate roughly how many calories you burn while you’re asleep. According to the article, you can work out your calorie expenditure by multiplying 0.42 calories the average amount of calories a person burns for every pound they weigh in one hour of sleep by your weight in pounds and the hours that you sleep.
As an example, the article calculates that someone weighing 150 pounds who sleeps for eight hours would burn approximately 63 calories an hour, totaling 504 calories during their sleep.
It’s worth noting, though, that this calculation doesn’t take into account that the most calorie-burning happens in the REM stage of sleep, nor any habits that can impact your sleep, like eating late at night.
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Sleep And Your Health
Now that you know better sleep will help you burn more calories while you rest, its no surprise that a poor nights sleep can have the opposite effect. A Cleveland study examined 3055 men and 3052 women between the ages of 67 and 96 and 70 and 99, respectively.
Compared to those who slept between seven and eight hours each night, men who slept less than five hours were nearly four times more likely to be obese. Women who slept less than five hours each night were more than twice as likely to be obese as their well-rested counterparts.
Short sleep length was also associated with increased body fat. Plus, people who are chronically sleep-deprived are more likely to be overweight, have cardiovascular disease, strokes, infections, and even some types of cancer compared to those who get enough sleep.
It should also be noted that sleep disturbances are more common among those suffering from age-related neurological disorders like Parkinsons and Alzheimers disease. Researchers arent sure yet which comes first disorders leading to loss of sleep or loss of sleep leading to disorders.
Bottom line: Your body needs a good nights sleep to function properly. If youve tried tips for improving your sleep and still cant get enough shut-eye, you may have a sleep disorder.
Naturally Raise Your Metabolism
Certain supplements can also increase your metabolic rate, promote satiety and reduce fat absorption into your body. Choose a weight management product containing a natural formulation, such as Thermoblaze, to boost your energy levels and force your body to use stored fat for fuel. Just be sure not to take supplements right before bedtime or youll be counting sheep three capsules spaced throughout the day is ideal.
Regular exercise, sufficient sleep, intermittent fasting and smart supplementation: focus on these four and your body will take care of the rest, burning more calories right through the night.
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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.
How To Burn Calories While You Sleep
- By Adrian James
Burning fat doesnt always call for breaking a sweat. Your body continues to expend calories while youre at rest, be it slumped on the sofa or passed out in bed. But did you know its possible to increase the rate at which your body burns calories? By taking measures to raise your metabolism, you can speed up fat oxidation and expend more calories without moving a muscle. Follow these tips to turn your body into a lean, mean, fat-burning machine.
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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.
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.
Burn Fat While Sleeping
Weight loss can be hard as well as easy depending on who youre talkingwith. Its definitely simple in principle and understandable you have to eata bit less or create an energy deficit by other means.
However, there are many things that can derail your metabolism and fat loss such as sleep deprivation. Poor sleep is linked to obesity and weight gain. Short sleep increases the likelihood of obesity in children by 89% and 55% in adults.
Wouldnt it be awesome if you could burn more fat while youre sleeping? Imean, imagine how much time youd save instead of going to spin classes and chronicallyunder-eating.
In this article, Im going to tell you how to burn fat while youre sleeping. Spoiler: most of the bodys fat-burning occurs during sleep but there are a few ways of magnifying that process and thus seeing better results.
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Sleep Affects Food Choices
According to the National Sleep Foundation, optimal sleep temperature can vary by person, but a good range to shoot for is 6067ºF, with most research suggesting around 65ºF. We now know sleeping in a colder room increases brown fat and burns more calories during those 78 hours of shuteye. But a good nights sleep is about more than chemical reactions in the body. Its also about feeling alert and making good choices when youre awake.
A 2018 Cleveland Clinic study found getting adequate sleep helps to fight off junk food cravings. The impact is twofold. People who are feeling lethargic due to lack of sleep tend to want food for energy, and then they choose high-calorie foods loaded with sugar and fat. These foods may provide an initial rush of energy, but that doesnt last, and the extra calories lead to weight gain.
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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