Admit it, deep down you think sleeping isn’t the solution for your weight issues. Let me tell you, you couldn’t be any more wrong than this.
People spend hours breaking a sweat in the gym, following fitness regimes, sticking to a strict diet – all at the expense of their sleep.
Sure, doing all that will reduce your weight by a significant amount, but what if I say there is a better, easier way you can speed up your weight loss journey?
Sleep deprivation can alter your body to a point where you won’t be able to distinguish what is right for your body, causing you to crave sugary and fatty foods that will only lead to a downward spiral in your weight loss journey.
Therefore, it’s important to get a good night’s sleep to not only deprive yourself of craving the wrong food but will increase your metabolism, making it faster to lose every inch of belly fat.
So, let’s look at some proven ways that help you lose belly fat while you sleep.
21 Proven Ways to Lose Belly Fat While Sleeping
1. Get More Peaceful Sleep
As obvious as it sounds, it is also the most important factor to lose belly fat. Your sleep is linked with two weight hormones called Leptin and Ghrelin. When we get enough rest the Leptin level increases thus increasing energy and decreases Ghrelin thus keeping our appetite low.
Whereas sleep deprivation can cause the Ghrelin hormone to increase which will coax the body to crave sugary and unhealthy appetite.
2. Drink Green Tea Before You Sleep
Alright, drinking green tea before you sleep has two advantages here.
A) green tea consists of antioxidants like ECGC which will improve your metabolism and the caffeine present can burn down the brown fat.
B) the relaxing properties of green tea especially with lavender, chamomile, and peppermint extract can put your body at ease. As it does this, you sleep better at night.
3. Avoid Eating Right Before Bedtime
According to health experts, you should eat your last meal of the day at least 2 or 3 hours before sleeping.
Where starving yourself to sleep is the worst thing you can do to disrupt your sleep, sleeping with a stuffed stomach is not good either. Hence, make sure you digest your food before going to bed.
4. Switch Off All Your Devices
We all have been there. You go to bed to sleep, but get distracted with the latest Instagram post or perhaps a video that your favorite Youtuber posted.
As a result, you get less sleep throughout the night. The less the sleep, the more Ghrelin your body produces and you overeat. Not just that, sleep deprivation can also hinder your energy levels which can have a huge impact on your physical activity during the day.
5. Eat Frequent Small Meals Throughout The Day
Cutting down large meals into smaller frequent ones can improve your body’s metabolism. One way to do this is to eat in rather smaller plates, which will trick your mind to think you’ve eaten a plateful of food.
6. Try Protein Rich Diet
According to a study done by Florida State University, the people who consume a protein-rich diet before hitting the sack have higher metabolic rates in the morning than the people who slept on an empty stomach.
In fact, protein is more thermogenic than any other nutrients, which means your body will lose fat while digesting it.
7. Meditate Or Stretch Few Minutes Before Sleeping
If you are someone who can’t block those irritating millions of thoughts before sleeping, it still not too late to try meditating and stretching before bedtime.
Doing this can calm your nervous system and block out all the stress you may have at the back of your mind, helping you lose belly fat while sleeping.
8. Take a Hot Shower
Instead of taking showers in the morning, try switching it to the night. The evidence says that taking a hot shower before a good night’s sleep can increase your body temperature and calm a nervous mind and sore muscles.
Besides that, a hot shower stimulates oxytocin (the love hormone) which can have soothing effects on your body.
9. Invest In A Good Quality Pillow
Why a pillow, you may ask? When it comes to efficient weight loss, everything boils down to a good night’s sleep.
By investing in a good orthopedic pillow you can elevate your sleeping experience so you wake up feeling more rested thus you will have more control over what you eat throughout the day.
10. Keep Your Room Cooler
Switching your room temperature from warm to cold can help convert your unhealthy fats with healthy ones (brown fat). This fat is naturally present in your body, when you turn down the temperature, the brown fat will act as a blanket to give some heat to your body.
Which in return, activates more brown fat and will eventually reduce the amount of white fat n the body.
11. Add More Citrus To Your Diet
Citrus fruits like grapefruit and lemon can temporarily increase your body’s metabolic rate, resulting in a faster weight loss while sleeping. It also helps regulate blood sugar levels which will put your sugar cravings at ease.
12. Avoid Drinking Too Much Alcohol
Where drinking a little wine can give you numerous health benefits, drinking too much alcohol can have its opposite effects.
Drinking an excessive amount of alcohol has proven to increase weight near your waist area. However, you don’t have to cut it completely out of your diet, but reducing a daily intake can help.
13. Reduce Stress Levels
It is no hidden fact that stress increases appetite and will make you crave more dessert.
When we stress out, our body triggers an adrenal gland to produce cortisol (the stress hormone) which is directly related to your body weight. Hence, higher levels of stress cause more cortisol which, as a result, gains more belly fat.
14. Cut Back On Carbs
Reducing carbs in your diet has shown to prove the significant benefits of reducing belly fat. However, just like alcohol, you don’t have to completely cut down your carb intake.
Only refined carbs will do the work since it will cut down processed starch which is a leading cause of a slow metabolic rate. In fact, a carb intake of 50 grams a day can cause people to lose belly fat even in their sleep.
15. Avoid Beverages with Sugars
What we eat and drink in a day can have a tremendous impact on reducing or gaining weight. Beverages that are rich in sugar are filled with liquid fructose – a substance known to gain belly fat.
Here are some of the beverages you must avoid:
- Sweetened tea
- Coffee with sugar
- Energy drinks
16. Track Your Food And Workout
Before you go to bed and after you wake up make sure you have an app that tracks the amount of physical activity you do, proteins, carbs, and micronutrients you consume in a day. From there, you can decide whether you need to make any improvements or not. Knowing this can also give you peace of mind right before you sleep.
17. Drink Apple Cider Vinegar Every Morning
Now that you are aware of how to turn your sleepless nights into healthier, peaceful ones, you need to take a step further to increase the effectiveness of the fat loss work your body did last night.
As soon as you wake up, dilute 2-3 tablespoons of apple cider vinegar with water on an empty stomach every day to trigger your body to burn fat faster.
18. Replace Some of Your Cooking Fats with Coconut Oil
Although coconut oil is high in fat the medium-chain fats in coconut can compensate with the decreased amount of fat you store mainly due to high-calorie meals. It is suggested to replace other unhealthy fats with the fats stored in coconut oil.
19. Turn Off The Night Lights
Yes, you read that right! Believe it or not, studies indicate that people who sleep in dark rooms are 21% less likely to be obese than the people who sleep with a night light turned on.
Other than this, dark light can conspicuously give you a deep, uninterrupted sleep all night long ? so who’s up to give up ?em annoying night lights?
20. Do Cardio At Night
Besides the obvious benefit of cardio, if you workout at night you are more likely to burn out from exhaustion and sleep like a baby throughout the day.
Hence, instead of wasting away your night energy at scroll through social media, do some cardio which will sink you into a deep sleep.
21. Take Soluble Fiber in Diet
The soluble fiber in your food slows down the process of digestion which will keep you full most of the day. Here are some of the soluble fiber definitely worth incorporating into your diet:
- flax seeds
- Oat bran
- Brussels sprouts
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