Lose Weight To Gain Energy
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and youll feel much more energetic.
Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Many people dont get the sleep they need to stay alert through the day.
The website of the Royal College of Psychiatrists has information on sleeping well.
Tips for sleeping well include:
- going to bed and getting up in the morning at the same time every day
- avoiding naps in the day
- taking time to relax before you go to bed
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Follow Fixed Hours For Your Rest
Among the tricks to lose weight while sleeping we must also highlight the importance of keeping our biorhythm balanced. The important thing is not how many hours you sleep each night but also the regularity of your sleep during the week, that is, if one day you go to sleep at ten at night but the next day you do it at two in the morning, your sleep It is not repair or quality. It is important to follow fixed patterns of rest to be able to keep your metabolism in perfect condition and, therefore, to lose weight.
In fact, it is advised that the time you go to bed each day should not vary by more than half an hour, although, the truth is that what really matters is the time to wake up since it is what keeps your biological clock working correctly. . In the event that one day you go to bed later than usual, do not recover it the next morning but try to go to sleep earlier that day.
Dont Ignore Poor Sleep Or Weight Gain
Sometimes its hard to notice when you gain a few extra pounds, until you realize that your clothes dont fit like they used to, youre feeling more tired throughout the day, and its harder to get yourself to exercise. But remember following close behind weight gain are health issues like diabetes, cardiovascular disease, and sleep apnea.
Poor sleep may not seem like a major culprit for those extra pounds, but getting better sleep is one of the best things you can do to maintain a healthy weight. Getting a good nights sleep puts you one step closer to shedding any extra weight and experiencing greater overall health.
Mostly you have control over your sleep habits, but if youre at risk for or suspect you have undiagnosed sleep apnea you could be suffering from sleep deprivation and dont even know it.
Its important to talk to your doctor and seek an evaluation of your symptoms, or contact our Sleep Centers of Middle Tennessee office today!
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What Should I Do To Have More Sleep Hours Each Night
This report above simple shows that importance of sleep is potentially changing how the obese population should live to gain better health.
Getting enough sleep is a game-changer, since it does not only affect your brain function, it significantly impacts your metabolism and therefore your weight. So what should you do to sleep more, burn more fat and lose weight healthily?
How To Sleep Well And Lose Weight
Yes, you read the title right! You can lose weight while staying asleep too. A study has been conducted regarding the same and it says that sub-standard sleep can cause affect weight loss by 55 percent! Oh my God! This means that you need quality sleep to shed those kilos!
Here are some healthy sleeptime tweaks that you need to make so that you sleep tight and shed some weight.
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Eat Cottage Cheese Before Bed
Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependent on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, because if you wake up feeling hungry, you are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in -yep, you guessed it casein protein.As an added bonus cottage cheese contains the amino acid tryptophan. A study published found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep.This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time.
Dont Spend Your Hours Watching Tv
A recent analysis of a study has found out that lean people tend to contribute fewer hours watching tv.
The study has further revealed that every two hours of watching the tv increase the chances of living an unhealthy life.
To be more precise, spending log hours watching tv can be an invitation to certain heart diseases as well as diabetes.
Doctors and scientists are still trying their best to find out the exact reason why sitting for so long can have such toxic effects on your body.
However, an explanation that can justify this could be the less we are active, the less fuel our body needs. Thus, it increases the blood sugar in the bloodstream resulting in major health issues.
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Stay Away From Alcoholic Drinks
If you want to know How to burn calories while sleeping, the very first thing that you need to do is try not to indulge yourself in alcohol consumption.
Regardless of wine being a healthy alcoholic drink, because of its properties to cure heart disease, it is considered a high-sugar beverage.
Drinking too much wine or alcohol can cause a hindrance to your bodys natural ability to snooze.
You might feel that the dizziness after drinking is allowing you to sleep faster, but the situation is quite opposite since all it does is delay your sleep timings.
If you still dont want to completely avoid it, try having only one or two glasses two hours before actually going to bed.
Calculate Ideal Macronutrient And Protein Intake
Once you have chosen your calorie deficit for weight loss, you want to determine the specific types of calories that you want to consume. Ensure that you are getting a proper balance of protein, carbohydrates, and fat in order to meet your bodys daily requirements.
Some helpful numbers to know when calculating macronutrient ratios are that protein and carbohydrates have 4 calories per gram, and fat has 9 calories per gram. You divide the number of calories by the number of calories per gram to determine how many grams of each macronutrient to consume daily.
Lets say for our 34-year-old example woman chooses a moderate calorie deficit of 300 calories. This means that she will aim to consume 1625 calories per day.
Knowing that, we can first determine how many grams of protein she should consume in a day.
Calculate How Many Grams of Protein to Consume Per Day
Generally, protein should be set to 1g per pound of bodyweight so that youre providing your body with enough protein to encourage muscle mass retention while dieting.
Since our hypothetical woman weighs 154lbs, she would aim to consume 154 grams of protein per day.154 grams x 4 calories/gram = 616 calories of protein per day. For simple math, we could round up to 625 calories.
Calculate How Many Grams of Carbohydrate and Fat to Consume Per Day
To calculate the remaining calories, we will subtract the protein calories:
- 1625 calories 625 calories = 1000 calories left to divide between carbohydrates and protein
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Do You Know That Getting Enough Sleep Each Night Can Help Boost Your Weight Loss Maintaining These Bedtime Habits Can Help You Burn Belly Fat Fast
New Delhi: The health effects of sleep deprivation on your body such as feeling grumpy and difficulty concentrating are well known. But did you know that a lack of sleep can cause weight gain and lead to the storage of body fat, especially around your stomach? Getting enough sleep is a very crucial part of weight loss and overall health. Many studies have shown that regular poor sleep can increase your risk of heart disease, diabetes, and even premature death. Meanwhile, World Sleep Day on Friday, March 15, aims to raise awareness about the importance of healthy sleep.
While insufficient sleep has been linked to all kinds of problems, from weight gain to a weakened immune system, catching a bit of shuteye can help you shed the pounds and shape up. Studies have proven that people who sleep less than 7 hours a day tend to gain more weight and make unhealthy food choices. Read – Bedtime weight loss tips: 3 unbelievable ways sleep can help you burn belly fat effectively
Do Easy Exercises To Lose Weight That Is The Key
According to some reports, exercise training may work against the metabolic impairments your body gets from lack of sleep. That means doing your exercises on a routine basis can improve the bodys response to insulin, and therefore help regain efficient glucose control.
The potential benefits of engaging in a single session of exercise are huge on glucose metabolism if you suffer from sleep restriction of many hours.
This makes sense to me, if you are gaining more weight as a result of several days or weeks of short hours of sleep, you can limit the side effect by doing some cardio and strength training exercises which would help you burn off calories, and the excess fats.
Weight loss exercises for sure will make you get skinny and regain your healthy weight. More studies are yet to shed more light on this, but the role of long-term physical activity on reversing the effects of getting poor sleep cannot be underestimated.
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Get The Recommended 7
There are some instances where getting a full nights sleep can be a challenge, especially if you have young children or a sleep disorder. However, sleep duration matters just as much as sleep quality does when it comes to weight loss.
Not only are people who sleep 7-9 hours able to lose weight easier than people who sleep 6 hours or less each night, but theyre also able to lose weight specifically in their waist circumference.
Abdominal fat is especially dangerous to your health because it increases your risk of metabolic and cardiovascular disease. Therefore, losing belly fat can have a big impact on your overall health.
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/6ensure Cooler Room Temperature
You invariably need some good fats in your body, some of which also aid in losing weight. Brown fat, also known as brown adipose tissue, is used to get your body acclimatized to your surroundings. This fat is activated by cold temperature and acts as an internal heating jacket for your body. This activates more brown fat cells and helps you burn fat. Therefore, sleeping cold may actually help you lose a few extra kilos. The more the amount of brown fat in your body, the less is the amount of white fat. White fat, like that around your belly, stores energy we get from food.
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Creating Healthy Habits To Lose Weight
If a person wishes to maintain a moderate weight, they need to eat and sleep well.
However, changing routines and building healthier habits can be challenging, and often people stick with some changes more than others.
Below are some ideas individuals can use to start making healthier lifestyle choices and habits.
Create a contract: Writing a weight loss goal down in the form of a contract can help a person understand why they wish to lose weight. For example, they may have a family history of heart disease. The contract can also include details on how they will lose weight, such as running twice a week or batch cooking nutritious meals at the weekend.
Keep a food diary: Tracking meals throughout the day will help a person better understand what they are eating, so they can make mindful choices, such as choosing frozen yogurt over ice cream.
Monitor progress: An individual can track their progress and health-related milestones. This does not have to be only weight-related and could also include achievements, such as running for 2 miles without feeling breathless.
/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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Practicing Healthy Sleep Habits
So how do you practice healthy sleep habits? Here are a few suggestions that may help:
- Stick to your bedtime: Most adults need 7-9 hours of sleep a night. Determine when you want your bedtime to be and then stick to it even on weekends.
- Have the best equipment: you cant get a good nights sleep if you dont have a comfortable mattress and good-quality pillows, sheets, and blankets. Make sure your bedding sets you up for a good nights rest.
- Relax before bed: a night-time routine will let your body know that its time to slow down and rest, whether that means meditation, reading, or listening to quiet music.
- Avoid blue light devices: your tablet, cell phone, and computer emit blue light that can disrupt your sleep cycle. Turn devices off at least an hour before bed.
- Make your bedroom a sleeping haven: If possible, keep your bedroom free of any activities other than sleeping and sex. Put the TV in the living room and the treadmill in the basement, and keep your bedroom as a haven for sleeping and relaxation.
- Dont exercise at night: exercise is beneficial in many ways, but its best avoided in the hours before bedtime. Exercise will raise your heart rate, so its better done in the morning rather than when youre getting ready to sleep.
Sleeping In A Completely Dark Room
When sleeping in a completely dark room, youre allowing your body to produce hormones that are essential for sleep, metabolic function, and, of course, weight loss.
Sleeping regulates the hunger hormones and promotes calorie burning. It also allows the body to transform food into energy rather than fat, due to the production of melatonin and other sleep-related hormones.
During sleep, the bad type of fat, or brown fat is transformed into white fat, which is essential for our bodies and doesnt accumulate around the stomach and other sensitive areas.
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Eat Whole Grains At Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day,” says Cat Smiley, owner of Whistler Fitness Vacations, a weight-loss retreat for women.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.”
Hydrate Early In The Day
Keeping the body hydrated is key for weight loss, and apparently also for getting adequate sleep! A 2018 study found that individuals who got six hours of sleep or less were much more likely to be inadequately hydrated, compared to those who slept seven to nine hours. However, getting up several times a night to go to the bathroom could disrupt your overall sleep, so how do you hydrate to support weight loss and sleep without a full bladder waking you up during the night?
Weight Loss Tip: Determine your daily water goal spread those ounces out through the day and emphasize getting most of it by mid-afternoon. To make it easy, I carry a water bottle and aim to consume 75 to 80 percent of my goal by 3 or 4 p.m. This way I get adequate hydration while still allowing my body plenty of time to absorb and excrete it. You can still have water and other fluids after that just don’t use the late afternoon and evening hours to get the majority of your daily hydration.
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/6have Green Tea Before Bed
Green tea might actually be more sleep-friendly that you think, even though it contains caffeine. Green tea contains a number of compounds that can help you burn fat. Antioxidants like ECGC can help you improve your metabolism. Caffeine, too, helps in stimulating the brown fat in your body. Green tea only contains one-third of the caffeine present in a cup of coffee.
It Can Reduce Your Cravings For Unhealthy Food
It takes a lot of willpower to order a salad over a pizza, and research shows that how much sleep youve clocked can make or break your resolve. In a small but intriguing study published in the journal NatureCommunications, Walker and his research team put 23 healthy, non-obese men and women through two sleep-related tests. In the first experiment, the men and women got a full eight hours of sleep, and in the second they were sleep-deprived for one night. The following day, they were placed in a brain scanner and asked to rate how desirable certain foods were to them, from a piece of fruit to things like ice cream. After a full night of rest, the people in the study tended to prefer healthier foods. But when they were sleep-deprived, the same men and women not only craved more junk food, but the area of their brains in charge of making rational decisionslike healthy food choiceswas inhibited. Overall, the sleep-deprived people wanted foods that contained on average 600 calories more than what they craved when they were well rested.
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We are finding that getting a full night of sufficient sleep actually helps you reboot and refresh the circuits of the human brain, allowing it to make optimal food choices, says Walker. These food choices may put you on a path toward weight control, rather than weight gain.
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