Everyone wants to hit their target weight, but what if you could make a couple of simple changes to lose weight while sleeping?
There are a couple of high-kept secrets that are easy to employ and will help you to reach your weight loss goals faster.
So let’s do the “impossible” and combine two of our favorite activities into one: burn calories while you sleep.
15 Tips To Burn Calories While Sleeping
Don’t overlook any of these nutrition and health tips as they can help you to majorly change the way you look at weight loss. A lot of the tips include prep for sleeping in order to get your body in the right state for losing more calories.
#1 Boost Your Metabolism by Eating Right
You know how some people can eat whatever they want, skip the gym and still not gain a pound. Their enviable magic likely comes down to this butterfly-shaped gland in the neck, called the thyroid.
Basically, the powerhouse of your metabolism, it sends out hormones that control how well your body burns the calories that you take in. Fuel your body’s natural fat-burning machine by giving it what it wants: foods rich in iodine zinc and selenium. Those include iodized salt, seaweed, meat, shellfish and Brazil nuts.
#2 Learn to Love Water
Good old H2O gives you a 10 to 30% metabolic boost, especially cold water as scientific studies show cold water forces your body to burn calories more since it has to heat up you get that water in your belly warmer.
Six to eight cups of water a day will help to increase your resting metabolism by 50 calories a day.
In other words, you’ll be burning fat while resting (sleeping).
#3 Take Cold Showers Before Bed
The same concept works with the water you’re bathing it. If it’s lower than 70 degrees Fahrenheit, your body tries to stay warm by producing more heat.
This speeds up your metabolism, and you burn calories more.
A study from the National Institute of Health found that showers below 70 degrees, increase metabolism by 93%, that number jumps up to 350% when the water is at 57 degrees. Start with a five minute cold shower and increase your exposure time by a minute every week… if you can handle it.
Now all these tips will help you burn calories while you sleep, but this one may be your favorite.
A lot of people do not get the necessary number of hours of sleep per day.
Just sleeping for eight hours gets rid of 300 calories on its own. Plus, when you don’t get enough sleep, your body needs more energy, and since it’s not getting it from snoozing, it’ll look for it from food. This causes your hormonal levels get all messed up, and your body starts producing more “hunger hormone,” to fulfil its needs.
A study took a handful of healthy adults and asked them to sleep for just six hours a day for five weeks. The result? Their resting metabolism slowed down by a significant percentage.
#5 Lower The Room Temperature
When you’re cold, your body will need to burn more fuel to stay warm. And that fuel is calories. So, the colder it is, the more calories it’ll get rid of, hence the whole cold water thing earlier.
The best way to do it is to turn the thermostat down to 65 degrees while you sleep, your body will be doing all the work while you’re off in dreamland.
Just be sure you don’t put on too many clothes to stay warm. Otherwise, the only difference you’ll see is in your electric bill.
#6 Change The Oil Not The Recipe
No need to give up fried food, just switch your cooking oil to something healthier, like coconut oil.
Research shows that people who had two tablespoons of coconut oil in their breakfast aren’t as hungry during lunch, and they have less appetite later in the afternoon.
These two oils are also broken down and absorbed quickly into the body, and they help your metabolism get the job done faster.
#7 Spice Things Up With Your Meals
Add chili jalapenos and spicy pepperonis to your diet. These spicy foods contain a substance called capsaicin. That’s what has you reaching for the milk when you eat super spicy stuff.
Anyway, it can help your metabolism move faster. I’m talking 10 extra calories with every meal; spicy foods also decrease your appetite. That slice of spicy pizza for dinner will make you feel fuller for longer.
And you won’t get hungry while you sleep.
#8 Use Apple Cider Vinegar
It’s been proven that people who add apple cider vinegar to their diet burn an extra 200 burn calories every day.
That’s because it suppresses the part of their brain that controls appetite. So they didn’t feel as hungry. It also reduces the amount of fat buildup in the body.
So adding just one tablespoon of apple cider vinegar to your salad can kickstart your metabolism.
#9 Combine Weight Lifting With Complex Carbs
Everyone says to avoid carbs. And, depending on the diet, they may be justified in saying so. But when you eat good carbs, you keep your muscles active. You have more of the right energy to, again, keep your metabolism fast and furious.
Here’s how it goes. Let’s say you’re eating complex carbs that could be a bowl of whole-grain pasta or oatmeal. Your body breaks those carbs down into sugar to give you energy. If that sugar isn’t used, it gets stored as fat.
But if you’re lifting weights, the fuel is used as energy to keep going. Bodybuilders take in about 50% more carbs to fuel their workouts, and their metabolism is 14% faster than average.
#10 Munch On Those Proteins
Your body burns more calories to process protein than it does while breaking down carbs and fat. As an example, you eat 200 grams of chicken breast.
It contains 330 calories, and your body will burn 99 of those calories just from digesting.
Now if you were to eat the same number of calories from NERDs or a chocolate bar, your body would just process them as regular calories.
Plus, let’s not forget that protein helps you to build muscle which will allow you to burn more calories.
This brings me to the next point…
#11 Hit The Gym
The idea is to lose weight while you sleep, but hear me out. If you just eat right and do not combine it with proper exercise, your body will just turn it into fat. So, even though consuming protein is healthy, you must control what your body does with it.
Strength training with weights or just bodyweight exercises can make your muscles bigger, and tone muscles burn 50 calories a day when you’re just lying around besides muscle building.
Cardio, such as running, will help you to burn the normal calories and slim down.
Neither should be avoided/skipped.
#12 Do Some High-Intensity (HIIT) Workouts
These are exercises that are both quick and powerful training that includes things like mountain climbers side to side hops, or squats.
They can help you burn calories even after the workout has ended.
One study observed young overweight men doing high-intensity workouts for 12 weeks. Their fat mass went down by four pounds, and their belly decreased by 17%.
Doing nothing and sleeping are great and all, but if you want your body to scorch those calories while you’re lying around, regular workouts will do it. Besides, you’ll have nice toned muscles.
#13 Get Yourself That Morning Pick Me Up
I’m not talking about a full-fat latte with whipped cream.
Just have a cup of plain black coffee. It can increase your metabolism and help you burn calories while lying around.
That same National Institute of Health looked at the effects of caffeine and found that it increased 29% of fat burn in slimmer people, and 10% in those who had some extra weight.
Caffeine goes straight to your nervous system and orders the fat cells to break down- Like a boss.
#14 Add Fiber To Your Diet
Fiber, found in foods like oats, berries, broccoli, beans, and nuts boosts metabolism.
If you can’t give up unhealthy food yet, at least combine them with some beans, apples, oats, or strawberries.
When that fiber enters your digestive system, it prevents your body from absorbing excess fat.
Foods high in fiber also take more time to chew. So you’ll also feel fuller for longer.
#15 Don’t Cut Your Calories
There’s a myth that if you eat fewer calories, your body will jumpstart your metabolism as soon as it senses food in your stomach.
Well, it’s actually the opposite (at least immediately). When you don’t eat enough, your body slows down its functions to save energy.
Then, your body will reassess the needs of muscles and other tissue and sometimes even destroy muscle cells that you have been working so hard to build. Since your body considers fat an insulator to protect the organs, it will store more of it- leaving you with the opposite effect that you wanted.
The trick is to eat enough calories every day and make sure your diet has plenty of fiber, complex carbs, and proteins.
So don’t let yourself go hungry. You don’t have to tell me twice.
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Nothing beats preparing your body to be a fat-burning engine while you sleep. Follow these 15 tips, and you are bound to see a significant difference in your weight loss journey. Consult a doctor if you have any health conditions to consider- such as diabetes or anemia.
Have fun and burn calories while sleeping!
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