Places such as the running track, stadium, swimming pool, tennis court, or gymnasium are often regarded as the best places to lose weight. However, those who think so often fail to understand that the key to weight loss is sustainability, which can be attained in quite different ways as actually presumed.
One of the keys to sustainable weight loss is to maintain a relationship with your bedroom and staying loyal to the bedtime. This fact cannot be emphasized anymore.
People planning to lose weight may spend hours exercising or in the field but still not feel the energy and results that they want to achieve. Such people should go back and check the number of hours they devote to sleep every day and they may have an answer for themselves.
This is true about not just the people who stay physically active to shed those extra pounds but also those are on calorie restriction. Restricting calories can do no good when the person in question is not sleeping for enough hours.
A study conducted back in 2010 confirmed the contribution of human sleep in maintaining fat-free body mass at the time of reduced calorie intake. It further details how lack of sleep may actually negatively impact the efficacy of dietary intervention being practiced for weight loss. Another study by University of Colorado researchers suggests that sleeping for an optimum number of hours a day can actually help reduce calorie intake by as much as 6 percent.
People can sustain their weight loss efforts and actually reap great results by following a simple rule – to sleep for at least 7 to 8 hours per night. However, there are many ways through which people can actually lose weight and maintain the results, all in their sleep! This article talks about some of these ways by which people can ensure weight loss in their sleep.
Stay away from any form of light at least one hour before you hit the bed
Exposure to the light coming from any source, including electronic devices such as mobile and laptop to a television or a simple bulb can reduce the quality of sleep that you get. This, in turn, impacts the body’s repair mechanism and fat burning function. A study published in the American Journal of Epidemiology suggests that exposure to light at night can actually result in weight gain. The study explains how people who sleep in a dark room were 21 percent more likely to be lean as compared to those who sleep in a somewhat less dark room.
Feel the cold and let the body do its fat burning
The researchers believe that getting less warmth or lowering the heart during winters and keeping the cooling capacity of the air conditioner to the maximum during summers can actually help burn belly fat during sleep. These are the findings of a study published in the journal Diabetes.
The mechanism behind this is simple. Exposing yourself to colder temperatures improves the efficiency of the stores of brown fat. The excess fat stored in the belly region is actually burned by the body to keep itself warm. The results of the study have been scientifically derived from the observations made on a group of people.
Consume tryptophan-containing food before you hit the bed
Consuming foods that are rich in an essential amino acid called tryptophan is actually a great way to ensure a good sleep and therefore, weight loss. The body uses tryptophan to produce niacin and serotonin. The latter is an important neurotransmitter that affects the brain cells. It affects the quality of sleep, mood, memory, and also the behavior of an individual. A good sleep ensures great weight loss results. Tryptophan is naturally contained in many foods, including eggs, cheese, soybeans, pineapple, salmon, nuts, and seeds.
Keep diet in a way that your insulin levels remain low at night
As most of us know, insulin is the fat-making hormone and it should remain low in your body for an optimum fat burn. If insulin levels remain high, the cells in the body may become resistant to it and it can even make the concerned person obese. This may eventually lead to the onset of Type 2 diabetes, which is one of the concerns related to young adults nowadays.
If you consume a heavy meal in the dinner or eat too close to your bedtime, then it is almost certain that the insulin levels will continue to remain high in the blood even when you sleep. This is the perfect opportunity for the fat to build up in the body.
On the other hand, if steps are taken to keep the insulin levels low before sleep, it is almost certain that your body would burn fat as you sleep! Remember, it is all about changing the environment suitable for fat production to the one that promotes weight loss. Therefore, doing simple things such as keeping a gap of at least two to three hours between dinner and bedtime and taking a light dinner can go a long way in promoting weight loss during sleep.