Are you still dreaming of losing those few extra pounds? Go to bed: this little overweight could fly away while you sleep. Find out how to lose weight while you sleep with these 6 effective tips.
To lose weight while sleeping, take protein before going to bed
Do you usually eat a small snack before going to bed? Always have some protein shakes in your fridge. Researchers at Florida State University found that men who took a drink containing 30 grams of protein before going to bed displayed a resting energy expenditure (the amount of energy or calories that your body consume when it does nothing) superior to those who had eaten nothing before going to bed. Better yet: Proteins would contribute to muscle repair during the night. The more muscle mass you have, the more calories you will burn during the night.
If you sleep in an area where there is a lot of light pollution, consider placing curtains or darkening blinds in your bedroom to lose weight while sleeping. Turn to the wall all fluorescent alarm clock and turn off the television. Your body must be in total darkness to produce melatonin, a hormone that, in addition to plunging you into a state of drowsiness, helps burn calories in brown adipose tissue, according to a study published in the Journal of Pineal Research.
Turn down the thermostat to lose weight while sleeping
Sleeping in a cooler room could help you lose some calories during the night. People who sleep in a room cooled to 19º C (66º F) burned more than 7% more calories while sleeping than those who slept in a warmer room, reports a study in Diabetes. Likely reason: the body would work harder to maintain the internal temperature at 37º C (98.6º F), and therefore burn more calories.
Even though this 7 % seem modest, they still result in the loss of a hundred extra calories per 24 hours of sleep. Remember that each of these small habits counts in the long term to achieve and maintain a healthy weight.
Turn off all screens to lose weight more during your sleep
Before going to bed, turn off all electronic devices in the room. Researchers at the University of Manchester have established that the short-wave blue light emitted by tablets and smartphones disrupts melatonin production and, at the same time, metabolism.
Arrange to reduce the time you spend watching TV before sleeping. Scientists in Singapore have linked television time with triglyceride levels (associated with metabolic syndrome and diabetes) and adiponectin (a protein that regulates the breakdown of glucose and fatty acids).
Sleep enough to lose weight while sleeping
You know that you need to sleep, but your overloaded schedule (or a new season in your favorite series) keeps you from spending the night of your dreams. This should motivate you to slip under the sheets without too much delay: by forcing you to sleep a sufficient number of hours each night (the Mayo Clinic recommends 7 to 8 hours of sleep), you will burn more calories during the day – even while remaining inactive.
A study of the American Journal of Clinical Nutrition tells us that rested people spend 5% more energy than tired people. They also burn 20 percent more calories after eating than their miserly fellow sleepers. Research on the subject also suggests that sleep increases the sensitivity of fat cells to insulin, a metabolic change associated with obesity.
Increase your muscle mass to burn more calories while sleeping
By increasing your muscle mass, you will burn more calories, even while you sleep. To do this, you can practice a physical activity that you like and that develops your muscles (do not forget to work with large muscle groups). You can also try bodybuilding or fitness classes using weights. Discover our tips to boost your metabolism.