Many people feel that it is time to urgently lose weight because the body is too heavy and the waistline has exceeded the threshold. But is there an effective way that doesn’t work too hard? This is a suggestion.
We can all agree that regular exercise is the best way to lose weight and stay healthy. But do we exercise every day? Is not. Do we sleep every day? Have. So is there a better way to take advantage of sleep time to lose weight?
Fitness experts share 7 great ways to proactively lose weight more effectively while you still sleep comfortably.
How to lose weight while sleeping
1, Drink protein shakes before going to bed
Drink one glass with about 30 grams of protein powder before bed. Research has proven that this drink helps increase the number of calories that the body can burn while resting. Protein also aids in muscle repair, the more muscle you have, the more calories you’ll burn at rest.
2, Eat small dinner, little food
Avoid eating a lot in the evening and abstain from doing so right before bed. Because during deep sleep, our brain releases a growth hormone. If you eat late at night, growth hormones store food in your body as fat instead of fuel.
So eating too much will cause you to gain weight fast.
3, Avoid drinking alcohol before sleeping
Drinking alcohol close to bedtime will cause your body to metabolize alcohol during sleep, preventing you from reaching REM state, which is when your body burns the most calories. Drinking a glass of wine with dinner is OK, but remember to stop drinking alcohol within 3 hours before you go to bed.
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4, Set yourself a fixed time frame for going to bed
We all recognize that getting enough sleep is paramount to our health, but schedules, movies and cell phones and busyness make it hard to get a good night’s sleep.
Committing to a good night’s sleep every night (7-8 hours) will give your body the chance to burn more fat. A study by the American Journal of Clinical Nutrition found that those who rest well burn 20% more calories after eating than those who sleep less and sleep incorrectly.
5, Avoid vigorous exercise before bed
Exercise is a way to wake our bodies up, making it difficult for us to have a good night’s sleep.
Schedule your morning exercise to be the best, will wake up your body and keep you energetic all day. But if for some reason you can’t exercise in the morning, do it no less than 4 hours before bed.
6, Turn off all electronics in the bedroom
Research conducted at Harvard University (USA) shows that short-wavelength blue light emitted from tablets and smartphones prevents the body from producing sleep-supporting hormone – melatonin.
Another study conducted by researchers in Singapore found that long-term television viewing caused higher levels of triglycerides (related to diabetes) and lower levels of adiponectin (a type of proteins regulate glucose levels and break down fatty acids) in the body.
7, Turn off or reduce the thermostat / heater
Sleeping under relatively cold room temperature will enhance the effectiveness of storing BAT (brown adipose tissue) which helps burn fat stored in the abdomen, thus keeping us warm.
A study published in the medical journal Diabetes found that people who slept in a room with a temperature of about 66 degrees Fahrenheit (about 22 degrees Celsius) burned 75 calories more than those who slept in a warmer room. .