To maintain a healthy body, one of our main goals is to lose weight. For this, many seek diets to be governed, some enroll in aerobics classes, yoga or other discipline, and others decide to go to the gym to lift weights. All these options are valid, but sometimes we forget that we can burn calories more easily and perhaps without much effort.
If you spend your time during the day and do not find a space in your agenda to perform any of these routines, it may be useful to know these little tips that will help you reduce calories more easily during the night . And yes, even if you doubt it, sleeping is one of them.
6 Habits to lose weight during the night
1.Make reduced and balanced dinners
Dinner is usually the most calorie food of the day and, usually, we tend to eat more during the night. That is, we are more likely to be tempted by a rich hamburger with fries before sleep than at any other time of the day. For this reason, you have to be more aware of what you eat.
The more food you eat near your sleeping hours, the longer it takes the body to metabolize. Even the process of growth hormones released during deep sleep is affected, because instead of storing food as fuel, it does so as fat.
It is important to keep in mind that to increase weight loss, it is a good idea to consume at least one third of the daily calories before noon ; which will make you feel more energetic, less hungry during the day and will help reduce the risk of obesity .
2.Fulfill your sleep hours
Maybe you’ve already heard that even when you’re asleep you can burn calories, and it’s true. Create a sleep routine and respect the regulatory hours (from 7 to 9 is ideal), will make you feel more rested and maximize fat loss.
According to a study by the American Journal of Clinical Nutrition the energy expenditure at rest in people who slept well was 5% higher than those who did not rest well, in addition to burn 20% more calories than the rest.
Similarly, sleeping less could cause you to take in more calories than you should and consume more energy.
3.Stay away from your Smartphone
The consequences are directly proportional: the more devices we carry to bed or the longer we last in front of them, the fatter we store.
According to a study conducted by the University of Manchester, the blue light emitted by phones, tablets and other electronic devices interrupts the production of melatonin, which could destabilize our metabolism, and thus gain more weight. Therefore, when you go to sleep, better turn off all your devices.
4.Sleep in a colder environment
Yes, low temperatures can help you burn more calories at night. A study published in the journal Diabetes suggests that a colder room or regular heating during the winter can reduce the fat stored in the abdominal area .
How? It’s simple, under these conditions, the body is forced to work harder and use that fat to stay warm and endure the cold. Great, right?
5.Take tea before bed
Drinking a cup of tea before going to bed can prepare you for a deep sleep, yes, but how about maximizing your potential?
In the market there is a great variety of infusions that protect your body, relieve some ailments, and that can even help you lose weight.
Although black tea and green tea are the main choices because they are the best known, you may want to try the t oolong , traditional Chinese, which helps you lose weight by promoting the burning of calories and making your metabolism faster, or tea rooibos, which comes from a South African plant and contains Aspalathin , a compound that reduces the stress hormones that trigger hunger and store fat.
To optimize weight loss during sleep, it is best to perform resistance or cardio exercises a few hours before going to bed. The routine will keep you fit and very active thanks to the physical effort that the body is making, and after a while you will feel tired enough to sleep deeply.
Quiet, it is not necessary that you go to the gym if you do not want to. You can simply make a space in your agenda and walk an hour, up and down stairs or ride a bicycle.
It is important that you take into account all those details that seem insignificant, since a small change in our pace of life can have an effect on our health and the way our body works; in this case, to lose extra kilos.
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