Lose Weight While You Sleep
By Rachel Carver
Most of your weight loss plan will require diet, exercise, and establishing overall healthy habits. These elements play an important part in your weight loss success.
But did you know there are a few things to incorporate into your weight loss plan that require less effort? Some of these can be added to your sleep routine.
We usually burn some calories each night. For example, a 150-pound person can shed about 440 calories during 7 hours of sleep.
Here are some ways to increase the calorie burn to reduce fat while your eyes are shut.
Drink Oolong Tea
We've all been told to not drink caffeine before bed. But a recent Nutrients Journal study found that oolong tea might be the exception. The study compared the effects of oolong consumption to caffeine alone on energy and fat metabolism. Researchers discovered that caffeine increased the breakdown of fat by 20 percent; however, oolong kept the fat-burning going throughout the night.
People who drank oolong tea during the study fell asleep easily. More research is needed, but there might be some great benefits to weight loss when you add an afternoon tea to your routine.
Make a Bedtime Protein Shake
Protein is an important nutrient needed for building muscle and other important body functions. A protein low in sweeteners and fiber is best right before bed.
According to a Frontiers in Nutrition study, a protein nightcap can increase muscle protein synthesis rates. This will improve your exercise results and increase your overall muscle mass, resulting in a more efficient calorie burn.
Stick to Your Bedtime and Wake Time
Sleep in a cool room to increase your volume of brown fat. This is good fat that boosts metabolic activity.
Another important sleep habit is to establish a consistent bedtime and wake up routine. Try to keep it even on the weekends, and avoid naps which can disrupt your schedule. Sticking to your sleep schedule regulates the hormones that keep you awake or sleepy. Routines keep you feeling good and can even affect factors such as fat storage.
It might take some time to find the best time of day to exercise or the ideal temperature for a good night's sleep. Try different activities, meal times, and bedtime rituals. Combining healthy habits with quality sleep that can increase calorie burn will help you achieve your weight loss goals.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denton, Tex.