Rebalancing your diet and practicing regular sporting activity are sine qua non conditions for reaching a healthy weight. But if you want to optimize your weight loss, there are several tips that can help you get there faster and effortlessly. Those on which we take stock will allow you to lose weight while sleeping. As easy as that!
Losing weight while sleeping, really? Well yes. If sleeping isn’t enough to achieve a dream figure, a few habits before sleep, along with a change in eating behavior and regular physical activity, can help you optimize your weight loss.
First and foremost, it’s important to understand the link between sleep and weight loss. As Dr. Joëlle Adrien, neurobiologist and president of the National Institute for Sleep and Vigilance (INSV), explains to Journal des Femmes, when a person is deprived of sleep, they will gain weight. Thus, to lose weight, it is necessary to sleep well. No need for a low-calorie diet! Asked by the American magazine Eat This, Julia Falamas, fitness coach in New York, gives 17 slimming tips that help you get rid of your extra pounds while you sleep.
1) Eat foods that contain tryptophan
Tryptophan, an amino acid found in meats, could increase the quality and duration of sleep, according to a study published in the Journal of Nervous and Mental Disease. Nuts, fish, lentils and eggs also contain this amino acid which promotes drowsiness and helps fight weight gain.
2) Institute the ritual of the cup of tea before bedtime
Drinking a cup of green tea before bed helps you relax and unwind. This pleasant moment relieves you of the stress accumulated during the day and prepares you to surrender to the arms of Morpheus. What’s more, tea is rich in catechins, a flavonoid that fights water retention, increases the amount of norepinephrine and promotes fat breakdown as shown in this study.
3) Eat complex carbohydrates for breakfast
Potatoes, almonds, dried fruits, nuts and seeds are all foods to be favored only for breakfast. In the morning, it is best to eat foods that suppress your appetite and increase feelings of fullness. As the absorption of carbohydrates takes longer or shorter, consuming them at night could interfere with your sleep.
4) At dinner, eat light
To sleep well, the internal temperature should be relatively low. However, digestion will increase your body temperature and interfere with rest at night. It is therefore essential to stop eating at least 2 hours before bedtime and not to consume foods that are too high in calories, which will take a long time to digest. So no more carbonated drinks, too fatty, too sweet or too salty foods.
5) Set times for each meal
As mentioned above, eating late at night disrupts the quality of sleep. To sleep better, it’s best to set a time for each meal and stick to it. This will have the effect of lastingly balancing your eating habits and avoiding nighttime cravings which promote the accumulation of fat, especially abdominal fat.
6) Drink a protein shake for dinner
Of course, this is not a habit to take every night. However, replacing your dinner with protein shakes every now and then could help you lose weight. As proof, a study conducted by Florida State University. According to their research results, participants who consumed an evening snack containing 30 grams of protein had a higher resting metabolic rate. This drink that accompanies your bodybuilding exercises helps you burn colories better. For good reason, proteins are nutrients that help you increase your metabolism and therefore burn fat more effectively in the long term.
7) Do meditation exercises before sleeping
Practicing relaxation and meditation exercises before bed can help you sleep better. It will help relax your body, relieve stress, and set you up for a peaceful, peaceful night’s sleep.
8) Lower the temperature in your bedroom
The Sleep Medicine Center (CENAS) advises to lower the temperature of the bedroom compared to other rooms in the house to sleep better. A temperature between 10 and 20 ° C would therefore be ideal to promote better sleep. However, if you sleep naked and without a sheet, then it is advisable to set the temperature to 30 ° C. This weight loss tip will help you lose weight very quickly.
9) Turn off the lights in your bedroom
A study in the American Journal of Epidemiology suggests that sleeping with the light on may promote weight gain. According to the researchers, participants who slept in dark rooms were 21% less likely to be obese than those who slept in bright rooms. Note that obesity is a real scourge responsible for many diseases. That said, more research needs to be done to confirm this cause-and-effect link.
10) Avoid looking at the screen of your smartphone and tablet
This is especially true for the youngest of us. Smartphones and tablets are responsible for psychological disorders in children. And according to a study in the journal Pediatric Obesity, children who spend time in front of a screen before sleeping do not get enough rest and suffer from a poor lifestyle. The accumulated fatigue will increase the feeling of hunger and cause them to consume more sweets and high-calorie foods.
11) Turn off the television
If smartphones and tablets are to be banned before bedtime, the same goes for television screens. For good reason, blue light disrupts the biological clock and shifts the secretion of melatonin, a hormone essential for maintaining the sleep-wake rhythm. Sleep expert Doctor Patrick Lemoine explains to Alptis that this has the effect of delaying falling asleep and / or creating multiple awakenings. To have a flat stomach and fight against the extra pounds, leave your favorite show.
12) Close the curtains
If you were wondering how to lose weight, the answer is simple, sleep in the shade. A 2018 study showed that outdoor lights can interfere with sleep. To sleep better, it is important to close the blinds, or close the curtains if they are opaque.
13) Take a hot shower before sleeping
To lose weight quickly, a hot shower is recommended. This will help relax your muscles and relieve tension. In addition, it will increase your body temperature and then lower it as soon as you get out of it. Which, as you now know, will improve your quality of sleep.
14) Avoid eating chocolate late at night
Nutritionists say that eating dark chocolate in moderation is a treat that doesn’t affect your weight, as long as it’s sugar-free. However, because of the caffeine it contains, chocolate, consumed too late at night, may disrupt your sleep and promote weight gain.
15) Avoid drinking alcohol
Alcohol abuse is a dangerous habit for your health. And this is all the truer when this drink is consumed late at night. For good reason, alcohol will reduce the duration of REM sleep. You may therefore wake up during the night and sleep less soundly. Stopping alcohol is not only good for your health, it will also allow you to lose weight easily, because this drink is high in calories.
16) Make love before sleeping
According to a study conducted in 2019, having sex before sleep could promote better quality of sleep. While sex has many health benefits, it helps you lose weight fast. Now you have another great reason to enjoy cuddling time with your other half.
17) Invest in a good quality pillow
To sleep better, the choice of pillow is of utmost importance. Opt for a rectangular pillow that will support the head more and properly maintain the alignment of the spine. A very effective tip for sleeping well and promoting fat loss.