7 Ways To Burn More Fat While Sleeping (Evidence-Based) – The Epoch Times
We all hope to have a fit and healthy body. However, losing weight and getting into shape can be painful and challenging. The best weight-reducing methods are eating healthy food and getting regular exercise. You can do these things during the day, but how can you use the time when you are sleeping to your advantage?
Scientific research has suggested that your sleeping profile can affect your body’s weight. Here, we share the seven most effective ways to help boost fat-burning processes while sleeping. Let’s check them out!
Your metabolism is constantly burning calories. However, your metabolic processes work more quickly in the daytime and slow down at night. During the day, your body is busy with physical and mental activities. Your internal body functions still run at night, but at a slower pace.
Research published in the journal Diabetes suggests that sleeping in low temperatures increases the body’s metabolic process at night. These improved processes speed up fat-burning capabilities.
The researchers conducted this study on adult males for four months. In the first month, the participants slept in a 75-degree Fahrenheit (23.8 C) environment. In the second month, the room was cooled to 66 degrees F (18.8 C). Then, the participants slept in a 75-degree Fahrenheit room again in the third month and spent the last month sleeping at 81 degrees Fahrenheit (27.3 C).
The results showed a 42 percent increase in brown fat after the study participants slept at 66 degrees Fahrenheit. Therefore, the researchers concluded that the body experiences an increased fat-burning process in colder environments. Additionally, the metabolic activity slowed to normal when the participants slept at relatively high temperatures during the last month.
Hence, this study shows that sleeping at a low temperature increases the production of brown fat. This brown fat produces energy that increases your body’s ability to metabolize glucose (sugar). Thus, this process helps your body burn fat at night.
In short, sleeping in a cool environment may help you lose weight.
Having uninterrupted and peaceful sleep is a blessing in many ways. Interestingly, one of these blessings is the reduction of fat. The human body reacts to depression and stress in multiple ways, one of which is called belly stress.
In stress conditions, your body releases extra cortisol (the main stress hormone) and other hormones, including adrenaline and noradrenaline. Cortisol activates your body’s “fight or flight” response when you face stress or panic. This response slows down your body’s functions and improves focus and concentration so that you can better handle the situation.
However, a study published in Current Obesity Reports has shown that prolonged heightened levels of stress hormones, including cortisol, can cause obesity. Hence, it is essential to release stress and calm yourself to keep your stress hormones at a normal level. Reduced cortisol levels will decrease your body fat.
You may want to make sure your bedtime routine is a relaxing one. Try taking a warm bath, meditating, or listening to relaxing music for a more peaceful sleep.
In addition to reducing stress and depression, adjusting your macros intake can also help the fat-burning process. There are three main macronutrients, also called macros: proteins, carbohydrates, and fats. Your body requires macros in large quantities for energy production to perform daily tasks. However, consuming a balanced diet with healthy amounts of all these macros is crucial.
The human body cannot store protein, so you need to fulfill your protein requirements through your meals. On average, six to seven ounces of protein per meal is enough to satisfy your daily calorie requirements.
However, the required protein amount varies from person to person. For instance, if you are a young, petite woman, you will only need two to three ounces of protein.
Additionally, avoid eating too much fat in your diet, as a gram of fat contains about nine calories, double the amount you get from other macros. Also, the fat present in meat can fulfill your daily fat requirements, so refrain from taking in additional fats if you eat a lot of animal products.
For instance, dairy products, peanut butter, and keto desserts contain a lot of fat. If you eat too much fat, it will be stored in your body and may lead to obesity. So, be attentive to how much fat you consume to reduce weight.
When it comes to carbohydrates, many fitness experts do not categorize vegetables as carbs. Therefore, it is wise to include large portions of salads or other vegetable dishes in your daily diet. Also, keep your carb level between 20 and 50 grams a day to maintain a healthy weight.
In short, maintaining a healthy macros level in your diet will help your body’s fat-burning process while sleeping.
Hopping into bed right after having dinner is one of the major causes of obesity. Also, some health and fitness experts suggest that if you have breakfast at seven in the morning, you should eat dinner no later than seven in the evening and then avoid eating anything till the next morning.
The main reason behind these suggestions is that your body’s metabolic processes slow down during sleep. Hence, the last meal you eat right before getting to bed will not get entirely metabolized and will be stored as fat.
Therefore, it is advisable to do a little exercise before going to bed to speed up the fat-burning process. Additionally, research published in the Sleep and Breathing journal suggested that mild physical activity in a relaxing environment can reduce appetite, boost glucose metabolism, and reduce body weight.
Moreover, a meta-analysis published in the Sports Medicine journal in 2019 showed that evening exercise does not negatively impact sleep quality.
Increased human growth hormone (HGH) production is essential for enjoying restful sleep. Consequently, peaceful and unstressed sleep is critical for a consistent fat-burning process.
In one analysis, researchers at the University of Chicago reviewed the relationship between growth hormones and sleep quality. The results found that growth hormone levels increase after you fall asleep. Additionally, growth hormone production decreases in old age; hence you may find it difficult to fall asleep as you get older.
Therefore, taking foods with nutrients that trigger growth hormone production is advisable. These nutrients include niacin, zinc, vitamin D, arginine, potassium, creatine, magnesium, and DHEA (Dehydroepiandrosterone).
Intermittent fasting is an excellent method to train your body to burn fat while sleeping. Intermittent fasting involves setting a scheduled diet plan with regular fasting intervals.
There are multiple ways to follow an intermittent fasting routine. For instance, some people prefer only eating within one eight-hour period each day and fasting the rest of the day. Another intermittent fasting method is to eat one meal a day for two days per week.
Regardless of the schedule you pick, the main purpose of intermittent fasting is to increase the body’s fat-burning processes and metabolic speed. If you have meals three times a day and eat snacks on top of that, you will increase the amount of fat that your body stores.
Therefore, if you practice intermittent fasting, your fat-burning process will increase during sleep and help you lose weight. Many studies have found that intermittent fasting can help reduce weight.
You can prepare special drinks using healthy ingredients that increase fat-burning processes during sleep.
This weight loss drink contains highly beneficial ingredients for weight loss. Try this elixir to quickly shed pounds.
Boil a cup of water and then add the chamomile tea bag. Pour the tea into the mug and mix in the other ingredients. Let the tea sit for a couple of minutes. Enjoy!
Nutritional Benefits for Weight Loss
Chamomile tea is popular for relaxing muscles and inducing calming effects. It also has numerous other therapeutic effects. For instance, chamomile tea has anti-inflammatory properties, reduces depression, improves sleep, and controls blood sugar levels.
Lemon is globally popular for its detoxifying properties. Moreover, the intake of lemon juice increases your body’s metabolism and makes you feel full. A study published in the Proceedings of the Nutrition Society reported that lemon juice may improve metabolism within fat cells.
Apple cider vinegar boosts fat-burning processes and decreases fat storage. Moreover, this ingredient reduces your food cravings. Additionally, apple cider vinegar may help your body more effectively use sugar.
Cinnamon is one of the most widely used spices worldwide. This spice has anti-inflammatory, antioxidant, antidiabetic, and antimicrobial properties.
Overall, drinking this weight loss elixir will boost the fat-burning process at night and offer multiple health benefits.
Here is another great tea to increase fat-burning processes while sleeping. This drink contains highly beneficial ingredients that help reduce weight and offer other health benefits.
Add all ingredients to a blender and blend until everything is combined. Pour the mixture into a glass and drink an hour before going to bed.
Nutritional Benefits for Weight Loss
The first crucial ingredient of this drink is matcha tea. Notably, matcha tea helps reduce weight. One study revealed that regular intake of matcha tea with mild exercise could boost the body’s fat-burning processes.
Similarly, many studies have shown that green tea is great for losing weight. Green tea molecules like epigallocatechin gallate (EGCG) can help you not only shed pounds but also keep the extra weight off.
The next ingredient is lemon, which, as stated above, offers a cleansing of your body of toxins and boosts your metabolism.
Ginger is popular for its several medicinal properties. A study published in 2019 revealed that ginger helps reduce your waist-to-hip ratio, hip ratio, and body weight.
Additionally, this drink contains cinnamon and honey. Honey is a nutritionally powerful ingredient that contains many vitamins and minerals. Moreover, research has shown that honey has antimicrobial properties.
Overall, having this tea before bed will detox your system and improve its metabolic processes. In turn, your body will speed up fat-burning processes.
Your body’s metabolism keeps processing, even at night. Speeding up your metabolism can boost fat-burning processes, helping reduce weight. Try these seven strategies for boosting your fat-burning processes while sleeping and improving your overall health.
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