17 Ways You Can Literally Lose Weight In Your Sleep
The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier. That means that just a few simple tweaks to your p.m. routine can mean serious weight loss success. So open your eyes: Here are 17 science-backed suggestions to lose while you snooze.
1. Add High Fibre Whole Grans to Your Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.” That’s about two pieces of whole grain sprouted bread (we like Ezekiel Bread)—avocado toast beckons!—or a cup of brown rice.
2. Lift weights!
To keep your metabolism chugging in high gear, you need strength training. The more muscle you have the more fat you burn all day long and even more in your sleep. If you work your major muscle groups twice a week, you can expect to replace 5 to 10 years' worth of muscle loss in just a few months. Lifting weights can literally reverse the aging process, so you look and feel years, maybe even decades, younger.
Lifting weights increases your calorie-burn in other ways, too. In one study, 15 sedentary people in their 60s and 70s who strength trained 3 days a week for 6 months increased their daily calorie-burn by more than 230 calories. Almost one-third of the increase was from a boost in their metabolism due to the muscle they gained.
The remaining calories were burned as a result of their workouts, their increased daily activity, and something called "afterburn," which is an added attraction of strength training exercise. Depending on how hard you work out, explains study author Gary R. Hunter, PhD, of the University of Alabama at Birmingham, your metabolism can stay elevated for up to 48 hours after you've finished lifting. "As a bonus, strength training builds bone," says Farrell. "Though we tend to think of bones as 'dead,' they are very alive and highly active. Strong bones use more nutrients, and ultimately, they burn more calories than weak bones do.” An added benefit is that weight training also helps prevent osteoporosis.
But Don't workout too late - Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night. If you’re not a morning person, try to exercise right after work or midday if your schedule allows. That way, you can head home, eat dinner and relax knowing you’ll be able to fall fast asleep when the time comes. If you’re stuck at the office really late, you’re better off skipping your workout for the night and hitting the hay early. If your body gets the rest it needs you’re more likely to stay on track with your healthy eating and workouts in the days that follow.
3. Stay away from the scale
When you first start lifting weights, the best way to measure progress is by how your clothes fit notby pounds of weight loss, says Louis J. Aronne, MD, associate professor of medicine at Weill Medical College of Cornell University in New York City. Muscle is heavier than fat. So, when you begin, the scale may not budge, or it may even go up a few pounds. Don't panic! Muscle takes up less space than fat, making you look smaller. The first changes you'll probably see will be in your waistline and clothing sizes. The scale will catch up.
4. Kick your cardio into high gear
Your metabolism may stay revved up to five times longer after a vigorous aerobic workout than after an easy one.
5. Spicy food
A few small studies from Japan have shown that eating a fiery red pepper-spiced meal may boost metabolism up to 30%. One downside: They used a lot of red pepper—between 5 and 6 teaspoons per meal.
6. Sip green tea
In a study from Switzerland, 6 out of 10 men who took a green tea supplement (the equivalent of 1 cup of green tea) three times a day with their meals, burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. The researchers believe that flavonoids in the tea were responsible for the metabolism boost.
7. Eat your Sleep Switch at Supper
Don’t count sheep, eat lamb! One serving of New Zealand or Domestic North American Lamb contains 398mg - 415mg respectively. Or, have a serving of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.
Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepiness. If you're the type who can't sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, slow the absorption of carbohydrates, while providing restorative properties. For example avocado promotes collagen production and has anti-aging properties.
8. Try the Gabriel Method
Your body’s hormonal environment is crucial to how your body uses the food you eat.
It’s the hormonal influence on fat storage that makes all the difference. If more people understood the role of hormones in fat, we’d finally be able to kill the myth that losing weight is a “simple” matter of calories in vs. calories out. If, your insulin levels are low enough when you go to bed, you’re going to burn fat—while you sleep! Always stop eating at least 1-3 hours before you go to sleep. For more info check out :
9. Have a Unsweetened Mint or Camomile Tea
Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Camomile has soothing and calming properties.
10. Give yourself a bedtime
You know you need to get enough sleep, but somehow a busy schedule—or a new TV season—always gets in the way of your beauty rest. Here’s motivation to hit the sack on time: By committing to a healthy number of snoozing hours per night (the Mayo Clinic recommends 7 to 8 hours), you burn more calories throughout the day—even when you’re inactive. An American Journal of Clinical Nutrition study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers. They also burned 20 percent more calories after eating than sleep skimpers. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.
11. Shut off all screens
1-2 hours before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism. Set yourself a cut-off for before-bed television time, too. Singapore researchers linked long television screen time with higher levels of triglycerides (associated with metabolic syndrome and diabetes) and lower adiponectin (a protein involved in regulating glucose levels and fatty acid breakdown).
Did you know lean people watch less TV? A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, Alzheimers, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks, and sitting for extended periods decreases lymphatic and blood flow which makes it harder for the body to expel toxins and stress hormones like cortisol which promotes fat gain.
Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.
TIP : Instead try reading a book or magazine article, or print off this one and read it as you unwind before lights out! Or listening to smooth relaxing music.
12. Turn down the Thermostat
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in rooms cooled to 66 degrees burned more than 7 percent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 98.6 degrees, which torches calories. While 7 percent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours. When you’re watching the scale like a hawk, every bit helps.
A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
13. Get Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. Darken your room so that going to bed, even early, feels natural.
14. Take a Hot Shower
If you normally bathe in the A.M., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a "love" hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect. Plus, it will free up more time in the morning for you to eat a healthy breakfast which is crucial to loosing extra fat weight and boosting your energy and effectiveness throughout the day.
15. Try Any Type of Yoga
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind.
16. Make More Love
Wanna sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose. Ever wonder how many calories you burn during sex? Thanks to new research from the University of Montreal—and 21 couples we now know more about than our best friends—we have the answer. Men burn 100 calories in the average sheets session, while women expend 69. The typical romp lasts 25 minutes from the start of foreplay to the end of the deed, but that’s just an average—the times varied widely in the study, and ranged between 10 and 57 minutes. The longer the session, the more calories burned. At this point you’re probably thinking, “How the heck did they find this out?” And it's true that previous studies on the topic generally required sex in a lab with electrodes, cables, cuffs, and a mask worn over the mouth—which, as you can imagine, limited pleasure for all but the most sexually adventurous subjects. But new technology allows the same information to be calculated from an unassuming armband that can be worn at home, leading to more realistic data.
In other studies, Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.
KISSING: 68 CALORIES PER HOUR
Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. "If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour," says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: "Kiss in unusual positions," she recommends. "Have the guy on his back and do 'plank pose' or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
UNDRESSING: 8+ CALORIES TOTAL
You probably don't put much thought into undressing when you're getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one's clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here's what is: By upping the energy you put into undressing, you can burn some extra calories. Don't just strip down in seconds, says Kinzbach; instead, "draw it out and make it part of your foreplay, while getting a great a workout going." Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. "Find your favorite silk scarf, and do a seductive dance with it," she says.
MASSAGING: 80+ CALORIES PER HOUR
Who doesn't like a good rubdown from their partner? But if you're the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn't to speed things up. Instead, consider going slower, recommends Kinzbach. "This may seem counterintuitive to burning calories," she says, "but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it's better on your body, and standing to give a massage burns more calories."
HAVING SEX: 144+ CALORIES PER HALF-HOUR
You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. "If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout," she adds. "Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes." Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
GIVING ORAL SEX: 100 CALORIES PER HALF-HOUR
Here's a stat you don't hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). "Also you can do a little yoga, suggests Kinzbach. "Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation." Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
USING YOUR HANDS: 100 CALORIES PER HOUR
Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. "Get lots of stuff going at once," suggests Kinzbach. "Try really slow sensual strokes, and position yourself so that you can use your body as well." Rocking your body against his and varying the pressure and frequency can help, too, she adds.
ROMANTIC DANCING: 103 CALORIES PER HALF-HOUR
A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: "It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily," says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. "Add kissing, nibbling the neck and touch," suggests Kinzbach. And increase the pace, too!
MAKING OUT: 238 CALORIES PER HALF-HOUR
A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. "It gives way to heavy breathing, which gives way to a great calorie burn," she explains. But you can still maximize the workout by making it hotter and sweatier! "The hotter the room—think Bikram (a.k.a. "hot") yoga—and the sweatier the make-out session, the more calories you burn," adds Kinzbach. Also, try rolling around on the bed or changing your scenery. "Make it playful and erotic and you have a great combination for a pleasurable workout.”
17. Better Pillow & Bed = Better Sleep = More Calorie Burn
When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key. Buying quality supportive mattress set for your body weight and type plus an orthopedic pillow or a decent gusted pillow that is the right firmness & thickness for your sleeping type keeps your neck & spine more properly aligned. You’ll not only sleep deeper longer, you’ll also wake up in the morning with no neck & body pain which will free you up to have easier and more productive workouts and burn more calories during the day. Plus, it will make you feel more alert throughout your day which will make you more productive at your career and avoid accidents with better reaction time too!
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!