Strategies To Lose Weight Before Going To Bed
There are some specific tips and techniques that might help you in getting a healthier body.
And if youre living a busy life, knowing what to do before bed to lose weight can major turning point in your weight loss journey.
For instance, there are some foods to avoid at night for weight loss! On the other hand, there are some that you must eat in order to lose weight.
So basically, you just need to have the right knowledge and info about what actually works!
Moreover, all you need to do is put all your efforts into it and remain consistent.
Lets have a look at some of the major tips that you must try.
Your Metabolism Works Slower At Night
Many argue that your bodys metabolism slows slightly while youre asleep, so anything you eat before bed is burned off more slowly . This is especially true of carbs. While youre asleep, your body wont burn off carbs like it does when youre active and awake. Foods like pasta and pizza, as delicious as they are, are not the best choices for right before bed.
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Best For A Muscle Boost
6 ounces 2% cottage cheese + Â½ cup pitted tart cherries
170 calories, 22 g protein
As the much-discussed 2018 Florida State University study reported, cottage cheese is a top-notch tuck-in snack.
Consuming protein before bed can help your muscles repair themselves and may support their growth, too. Eating 30 grams of protein about 60 minutes before bed appears to have a positive effect on muscle quality, metabolism and overall health, Thole-Summers says.
Choose tart cherries as a topping for their sweetness and their sleep-promoting powers.
Melatonin, perhaps the most well-known sleep-inducing hormone, regulates sleep-wake cycles. Its found in many fruits and vegetables including tart cherries and pomegranates, as well as grains, nuts and seeds, Batayneh says.
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Bedtime Isnt An Ideal Time To Take Apple Cider Vinegar
Because apple cider vinegar is highly acidic, some people experience acid reflux after consuming the liquid , says Carla Rodriguez, M.D., internal medicine specialist at Palisades Medical Center.
People who are prone to heartburn, acid reflux or gastroesophageal reflux disease would want to avoid consuming anything acidic at least 30 to 60 minutes before bedtime to minimize the chances of experiencing burning and discomfort.
If youre prone to reflux, the sphincter between your stomach and esophagus may relax when you lie down in bed at night, allowing anything thats still in your stomach to flow upward into your esophagus. Apple cider vinegar rising into your esophagus may lead to uncomfortable burning in your chest.
Taking apple cider vinegar earlier in the day may be a better option.
How Are Sleep And Fat Burning Related
Sleep and fat burning are related as the body uses resting periods to boost certain metabolic processes. This has been backed up by some very interesting clinical studies where the results were quite convincing . Over a two-week trial period, test subjects were evaluated for weight loss and body fat storage. Researchers compared body fat reduction during a week with 8.5 hours of sleep to another week with 5.5 hours of sleep.
The results showed that during the shorter sleep week, test subjects lost 60% less fat.
It turns out that the ability to burn fat very much depends on the amount of sleep you get.
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Homemade Weight Loss Drinks Recipes: Cucumber And Lemon
So, what is the best thing to drink to lose weight? Both cucumbers and lemons have very little calories, contain plenty of water and are satiating. This makes these ingredients ideals for losing weight at night. Take a look at how to make a cucumber and lemon fat-burning drink for weight loss:
You will need:
- 1 spoonful of grated ginger.
- A handful of parsley.
- Half a glass of water.
All you have to do is rinse the fresh ingredients and once clean, blend well in a blender. We recommend drinking this drink before you go to bed so that your body works to assimilate the nutrients while asleep.
Reasons Why Sleep Is Important For Weight Loss
- by jomol
We are going to talk about an important factor that most people and weight loss programs often overlook and it might be the reason why you arent losing any weight even with slashing calories and exercising every single day of the week. So, are you getting enough sleep, like are you sleeping for 7 hours each night? Research says that sleeping for less than 5 hours even for a single night considerably increases your chances of gaining weight, particularly belly fat! Even though calorie-deficit diet and exercise are important factors that lead up to weight loss sleep deprivation can completely upset that apple cart and do the exact opposite. In fact, if you are finding it extremely difficult to drop extra pounds and get lean in spite of diet and regular exercise, prioritize sleep over everything. Sleep deprivation has been strongly linked to weight gain, and ranks among the top 5 reasons you are not losing weight in the first place. As we have mentioned before, sleeping for less than 7 hours increases the risk of obesity, particularly belly fat and there are various studies to support this one study found that sleeping for 5 hours each night over two weeks , people had less fat loss compared to those who slept for 8 to 9 hours. In this post, we list down 14 reasons why sleep is important for weight loss.
But first lets talk about sleep hormone melatonin and why its important to get a good nights sleep:
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Exercising Before Bed To Burn Fat
While you can’t spot reduce belly fat, incorporating some exercise before hitting the hay can help reduce body fat all over. Not only can your workout torch calories but may also improve your sleep, which can lead speed and promote further fat loss. Although diet and exercise are the keys behind losing weight, your sleep plays a big role in helping regulate body weight, according to the American Council on Science and Health.
Not only does sleep affect your total weight but also your body fat percentage, according to a February 2018 study published in Sleep. In the small eight-week study, individuals were assigned a 1,450 calorie diet . While all 36 participants lost about seven pounds each, those that got more sleep lost more fat, while those that got less sleep lost more muscle.
While it’s not usually recommended to exercise at night , a February 2019 meta-analysis published in Sports Medicine suggests that the opposite may be true. After reviewing 23 different studies, researchers found that there’s no hard evidence to suggest that evening exercise negatively affects sleep.
In fact, the researchers found that evening exercise may increase rapid eye movement , the deepest and final sleep cycle, according to the National Sleep Foundation. However, you’ll want to avoid exercise less than an hour before bedtime.
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Forward Fold For 5 Minutes
Certain yoga poses help to calm and ease the mind of anxiety and tension. Try sitting upright in bed with the legs stretched out in front, then hinging forward at the hips. Feel a stretch in the backs of the legs , and breathe in for five slow deep breaths and out for five. Feel a melting towards towards the legs and flex the feet. Perform this before bed to help calm down the nervous system and promote better quality sleep.
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Why Good Sleep Is Of Great Importance For Losing Weight
Even the best diet and hours of exercise will not help you with losing weight if you dont get 7 to 8 hours of uninterrupted sleep. Sleep deprivation affects important hormones that are essential to lose weight. Low number of sleeping hours decreases leptin , increases ghrelin , and also shoots up cortisol . Without enough sleep, these hormones will go out of whack, you would wake up with a slow metabolism and a ravenous appetite, making you crave for sugary and high-calorie foods because your brain is looking for instant energy to make up for the lack of sleep. Also, lack of sleep makes such food more pleasurable. Listing out them all one by one:
Low Sleeping Hours Will Hamper Weight Loss in these ways:
To Get a good nights sleep stay away from blue light one hour before sleep because exposure to light and blue light from gadgets can disturb the circadian rhythm of the body. Also, make it a point to eat at least two to three hours before sleep because having dinnertime and bedtime too close to each other keeps the digestive system active and prevents you from having a good nights sleep. Also, calories from the food wouldnt get utilized at all because the metabolism is low, and most of it would get stored as fat in the body. Also, have your cup of coffee or green tea a few hours before hitting the sack.
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Must Read: Before You Go
So, it was an intensive list of foods that you can take before bed for a rejuvenating sleep and a healthy weight loss. Feel free to eat these foods before sleeping yet Moderation is the key. Dont take them as granted and consume them in small portions only to curb your night time hunger.
You must have heard, Garbage in garbage out. The same is true for our body as well. What you put into your mouth and down your throat decides how will be your overall sleep, complexion, stress level, and health. So be wise and choose your bedtime snacks carefully.
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The Connection Between Sleep And Weight
Over the past several decades, the amount of time that Americans spend sleeping has steadily decreased, as has the self-reported quality of that sleep. For much of the same time period, the average body mass index of Americans increased, reflecting a trend toward higher body weights and elevated rates of obesity.
In response to these trends, many researchers began to hypothesize about potential connections between weight and sleep. Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
While there is continuing debate within the medical community about the exact nature of this relationship, the existing research points to a positive correlation between good sleep and healthy body weight.
There remains much to be discovered about the intricate details of how sleep and weight are connected. Several hypotheses offer paths for additional research with the hope that increasing our understanding of the relationship between weight and sleep will lead to reduced obesity and better weight-loss methods.
Bedtime Habits That Will Help You Lose Weight
We’re sorry in advance for #6.
Getting a better nights sleep is one of the easiest ways to lose weight. And, impressively, its one of the most effective. Case in point: In one Annals of Internal Medicine study, dieters who got 8.5 hours of sleep per night lost twice as much fat as those who scraped by on 5.5 hourseven though they all cut the same number of calories each day.
As you might have guessed, how you get ready for bed has a huge impact on whether or not your sleep results in weight loss. And no, we arent going to tell you to shut off your cell phone or reserve your bed for sleep and sex. We’re sure you already follow those rules of good sleep hygiene, right?
Add these six habits to your bedtime routine, and youll make your weight-loss journey sooo much easier:
A glass of milk, cup of Greek yogurt, or even a protein smoothie before bed can do more than fight the pre-bedtime belly growls. They also help you build more muscle while you sleep. Thats because dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers muscles fueled with amino acids, so they can build lean mass all night long, according to research published in Medicine and Science in Sports and Exercise. Just a refresher: Building muscle is the No. 1 way to increase your metabolic rate and burn more calories every damn day.
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Set Yourself Up For Weight Loss Success Tomorrow
Do the future version of you some favors: Prep your food for tomorrow while youre still up tonight. If youre on Nutrisystem, pick out which meals and snacks you want to eat tomorrow and set them aside. Hard boil a bunch of eggs you can have on hand when mid-meal munchies hit. Chop up a whole bunch of fruits and veggies and then divide them into separate bags or containers so you have healthy SmartCarb and Vegetable options on hand all day. You can even spend prepare a bunch of mason jar salads so youre covered for lunch for a few days this week.
If youre not on Nutrisystem, pack a lunch thats healthy and filling so you wont be rushed and under-pack in the morning. Cut up vegetables and fruit for healthy snacks during the afternoon lull and for when you get home from work.
And if youre going to lunch with colleagues or for a meeting, go online and look at the menu now: You can pore over it and be prepared to order a meal that will satisfy your hunger and your plan.
And track what you did today by logging your food, water, weight and activity in our free online tracker, NuMijust writing down what they atehelped participants in a 2008 study lose twice as much weight as those who kept no records of their eating.
How to Make A Good Habit Stick
Be Sure You Get Enough Sleep
Sleep is essential for your general health, as well as your metabolism. As you grow old, you tend to receive less quality sleep. This is why it is crucial to get a good sleep so that your body burns more calories and utilizes nutrients more effectively.
Some tricks to improve your sleep are keeping the room as dark as possible, lowering the thermostat, and staying away from food and water before going to bed. Exercising, staying outdoors during the day, and avoiding daytime naps can also help you sleep soundly.
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Get Your Hormones Checked
So youve followed the previous tips, implemented major lifestyle changes, and established that neither medication nor vitamin deficiency is an issue. Youve even tried increasing your ketone levels for a while . And you still cant hit the normal weight mark?
If this applies to you, it may be time to consider the possibility that hormonal imbalances are the cause of your troubles. There are three common problem areas:
Some people, most often women, can suffer decreased metabolism as a result of thyroid hormone deficiency. Common symptoms of hypothyroidism are:
- Dry skin
- Weight gain
In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.83
Your doctor can easily arrange for you to take a blood test to measure the concentration of thyroid stimulating hormone . If the test comes back and everything looks good, your thyroid gland is probably fine. However, it is possible to have mild hypothyroidism, even though the TSH is within the normal range.
If your TSH is in the upper portion of the normal range, yet you suspect you may have hypothyroidism, it is worth measuring a free T4 and thyroperoxidase antibodies. If the free T4 is frankly low or the TPO antibody test returns high, it is possible but not definite that you will benefit from thyroid hormone treatment.84
May Help Moderate Your Appetite
Getting enough sleep may help prevent increases in calorie intake and appetite that can happen when youre sleep deprived.
Many studies have found that people who are sleep deprived report having an increased appetite and a higher daily calorie intake .
In fact, one review of studies found that those who experienced sleep deprivation consumed an additional 385 calories per day, with a greater than usual proportion of calories coming from fat .
Another study showed that sleep deprivation led to significant increases in hunger, food cravings, portion sizes, and chocolate and fat intakes .
The increase in food intake is likely caused partly by the effect of sleep on the hunger hormones ghrelin and leptin.
When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite .
Poor sleep may increase appetite, likely due to its effect on hormones that signal hunger and fullness.
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What Time Should You Stop Eating Before Bed To Lose Weight
You have heard it time and time again eating before bed and weight loss do not go hand in hand. Some diets demand that you should not eat past six, seven, or eight P.M. But how true is this? Will not eating late at night boost your weight loss?
The first thing we need to realize is that most of the foods that we tend to eat late at night are neither dinner nor anything healthy. For many of us, late-night meals and snacks usually involve things like pizza, chips, cookies, candy, and a scoop of ice cream, among others.
These types of foods are usually quite high in empty calories, saturated fats, and sugar, all things that are not good for weight loss. When trying to shed a couple of pounds, it is always a good idea to monitor your food intake. While you might be quite conscious of what you eat during breakfast, lunch, and dinner, most of us tend to forget to take into account our late-night or midnight snacks .
If you still want a specific time to stop eating before bed to lose weight, try having your last meal before ten oclock. Any snack or meal you had after ten oclock, could delay the bodys ability to break down unused macronutrients. Instead of your body breaking down this food to use as energy, it will instead store it as fat, making you gain weight . Therefore, instead of skipping breakfast and having a hefty meal at dinner, opt to have a heavier meal in the morning and have a smaller meal at night, preferably between 8 P.M. and 10 P.M. at the latest.