Most people who want to lose weight wish there was a magic pill. That’s why companies that promote weight loss supplements, topical creams, workout gadgets, and other products are part of a multi-billion-dollar industry. Unfortunately, most of these don’t work.
What if there was a viable way to drop unwanted pounds while sleeping? While that might sound too good to be true, it’s possible. By modifying your nightly routine, you’ll rest better and lose weight. Check out these 15 plus proven methods.
1. Enjoy a cup of tea
Unlike coffee that energizes people, certain types of tea are calming. To help you get to sleep earlier and rest more peacefully, enjoy a cup of hot peppermint, chamomile, or lavender tee.
2. Avoid alcohol
Never drink alcohol before retiring for the night. Most drinks are high in sugar, including wine. So, not only would you struggle to fall asleep but also have extra sugar in your body that doesn’t help with your weight loss goal.
3. Eat a nighttime snack
If you need a snack, go with foods that contain an amino acid called Tryptophan that work as a natural sedative. Some options include eggs, chicken, nuts, lentils, and fish. But lean turkey is the best. Just three ounces before bedtime promotes both sleep and weight loss.
4. Invest in the right pillow
Don’t get suckered into buying a pillow advertised on TV. Instead, invest in one with orthopedic qualities that keeps your neck properly aligned while sleeping. You’ll be amazed at how invigorated you feel in the morning.
5. Stay away from chocolate
That includes dark chocolate, which has some health benefits. But remember, it’s only before bedtime. The reason…just two ounces has almost 80 milligrams of caffeine, which is close to the 145 milligrams in a single cup of coffee.
6. Darken the bedroom
The darker your bedroom the better you’ll sleep. If you sleep during the day, blackout shades are even more important. But even at night, they block out streetlights, headlights, and porch lights.
7. Power off electronics
Rather than help you fall asleep and start the weight loss journey, watching videos, playing games, or reading via a phone or tablet does the opposite. In one study, researchers discovered that kids who go to bed with some kind of electronic device are almost one and a half times more likely to be overweight than those who don’t.
8. Stick to small meals or snacks
If you tend to eat your biggest meal at night, try switching things up. Instead, make that your lightest meal and if possible, finish it at least two hours before bedtime. If you’re feeling hungry, have a small snack, again, something like turkey.
9. Increase intimacy
More precisely, have more sex. Not only does it help you sleep but it also promotes weight loss. As a bonus, women who have more sex, sleep longer, which in turn, helps improve the desire for intimacy.
10. Consume whole grains
Include complex carbohydrates as part of your lunch. By consuming just 20 grams of insoluble fiber, you’ll sleep deeper. What happens is that the fiber converts to serotonin, which is a natural sleep aid.
11. Drink a protein shake
For this, you want to use a powdered protein formula with muscle-building, appetite-suppressing, and fat-burning qualities. You’ll go to bed feeling full. And, you’ll sleep incredibly well.
12. Lower your bedroom temperature
You don’t want to sleep in a warm room. Rather, lower the thermostat to anywhere from 63 to 66 degrees. You’ll fall asleep and reach REM faster. If it’s cool outside, you can always open the window.
13. No more nightlight
As mentioned, you want your bedroom as dark as possible. If you get up during the night, put a dim nightlight in the bathroom. Other than that, you don’t want any light on as it can disrupt your sleep and prevent you from losing weight.
14. No television
Watching television in bed has the same effect as using handheld electronic devices. Instead of allowing the body to rest, you’ll end up sitting or lying down, which equates to a sedentary lifestyle. As you probably know, that can lead to an array of health-related problems like diabetes, heart disease, and excessive weight.
15. Relax with a hot bath or shower
Start taking a hot bath or shower before going to bed. Not only will this help you relax but it also increases oxytocin in the body, referred to as the “love” hormone. Ultimately, you’ll fall asleep quicker.
16. Take time to meditate and stretch
Instead of vigorous exercise, before retiring for the night, take a few minutes to meditate and stretch. A great option is yoga, which calms the body and mind. Stretching and meditation also eliminates stress, which helps with weight loss.
17. Close the kitchen
At night, think of your kitchen as a restaurant that just closed for business. Make it a rule not to eat after 8:00 p.m., unless you’re hungry. Then, grab a small snack. If necessary, you can always increase your food intake during the day.
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