5 ways to lose weight while you sleep

5 ways to lose weight while you sleep

Losing weight is not easy. From eating right to staying physically active, weight loss journey is no cakewalk. But you will be surprised to know that something as relaxing as sleeping can also help you shed kilos. Yes, you read that right.

If you weigh yourself at night and then again in the morning, you will notice that you weigh less in the morning. This is because you lose water weight through breathing and sweat.

Even when the body rests, organs and bodily systems do not switch off. The working of the organs consumes calories. Thus, poor night sleep cannot just make you cranky but it can also make you gain weight.

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How can sleeping less make you gain weight?

Sleeping less than eight hours can increase stress levels and the hormone cortisol. A spike in cortisol levels can negatively affect the microbes in your gut. A disbalance in the microbe levels ultimately slows down the metabolism. Loss of sleep can also disrupt the hunger hormones, making you more likely to eat junk food. This leads to a spike in blood sugar, which can lead to weight gain and other complications.

Studies have highlighted the fact that just one night of bad sleep can slow down metabolism the next day, reducing the energy expenditure by 20 per cent.

Tips to keep burning calories through the night while you sleep:

​Lifts weight late at night

Lifting weight can boost your metabolism for up to 16 hours. The findings of the study are published in a paper titled "The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial". Low nocturnal glucose levels were observed in participants who trained in the evening.

Drink a casein protein shake

The slow-release protein is gradually digested over eight hours and keeps your metabolic fires burning through the night.

Casein is a slow-digesting dairy protein that is consumed as a supplement. It releases amino acids slowly and people take it before bed to help with recovery and reduce muscle breakdown while sleeping.

​Take cold shower

Taking a bath from ice water flushes out lactic acid after the gym. Brown fat is metabolically active and helps burn calories, but we have less brown fat. A 30-second freeze is all it takes to activate your body's brown adipose tissue or brown fat. When fired up, it melts as much as an extra 400 calories in bed. Brown fat is stored in the back of your neck and shoulders.

Green tea

The flavonoids in green tea can boost your metabolism. Having three cups of green tea can help you burn 3.5 per cent more calories when you sleep.

Try intermittent fasting

When on Intermittent fasting, the body exhausts its sugar stores and starts burning fat. This is referred to as metabolic switching. The practice of consciously having calorie-free blocks of time throughout your day or week, intermittent fasting is a popular diet plan that helps people drop kilos.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.
1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats .

Eating protein has also been shown to help you feel more full and prevent you from overeating .

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet .

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting .

    Summary
    Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off .

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism .

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour .

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less .

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't .

    Summary
    Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished .

This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat .

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% .

    Summary
    Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism 
This means you will burn more calories each day, even at rest .

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss .

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training .

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism .

You can find weights to incorporate into your workout online.

    Summary
    Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health .

Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain .

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories .

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk .

    Summary
    Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% .

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% .

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It's thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people .

    Summary
    Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism .

However, many people can't tolerate these spices at the doses required to have a significant effect .

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male .

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies .

    Summary
    Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night's Sleep

Lack of sleep is linked to a major increase in the risk of obesity .

This may partly be caused by the negative effects of sleep deprivation on metabolism .

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes .

It's also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin .

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

    Summary
    Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning .

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance .

    Summary
    Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter .

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss .

    Summary
    Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement