Weight reduction can be difficult, particularly this year when we are cooped up in our houses and stress eating our way through 2020. Who wouldn’t want some simple techniques to increase calorie burn and aid weight loss?
While eating a good diet and exercising regularly are important, there are some strategic changes you can make to enhance your sleep for fat burning.
You may maximize your body’s natural fat-burning capabilities when you sleep by making a few modest changes to your regular habits.
To increase fat burning while you sleep and enhance the overall quality of your sleep, follow this simple advice from nutrition and health experts.
1. Get Enough Sleep
Getting enough sleep is the first step toward optimizing your sleep for weight loss. Dr. Richard K. Bogan, a sleep researcher, and professor at the University of South Carolina School of Medicine believes that sleep can help in weight loss. “Sleep is required for optimal hormone and immune system function in the body. A brain that is sleep deprived or tired is a hungry brain “he stated, “Sleep deprivation causes weight gain.”
He recommended sticking to a regular sleep pattern, estimating that the average adult needs seven and a half to nine hours of sleep.
2. Try To Have White Tea
While not as well-known as green tea, white tea, which comes from the same plant as green tea, is high in antioxidants and has a variety of health advantages, including fat loss.
White tea extract has been associated with preventing fat cells from forming and increasing fat breakdown in studies. Molly Morgan, RD, recommends replacing your morning cup of Joe with a cup of white tea.
3. 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.
4. No Sleep-Inducing Foods
Try eating turkey, chicken, and eggs, which are high in the amino acid tryptophan. This protein can aid in the relaxing and sleep process.
According to Erin Palinski-Wade, RD, CDE, proteins induce the body to utilize more calories during digestion than carbohydrates, which may boost the body’s ability to burn fat overnight.
5. Add Some Weights While Walking
Pick up a pair of 1- to 3-pound dumbbells or strap on a pair of ankle weights to transform your stroll into a strength training and cardio session in one.
Because strength training is so vital for growing muscle and burning fat, incorporating a weight into your workouts whenever possible is a smart strategy to increase your calorie-burning potential throughout the day (yes, even when you sleep).
6. Darker Room Can Help
Light exposure before bedtime might have major health consequences. Melatonin, a hormone that helps regulate sleep, blood pressure, body temperature, and cortisol (the stress hormone), is released when you sleep in complete darkness.
10-year research found that women who were exposed to too much light before going to bed were 22% more likely to develop breast cancer, while another study connected excessive light exposure to increased rates of depression (which can lead to weight gain).
Also Read: World Food Day 2021: Healthy Eating Tips During COVID-19 Pandemic