Although it is not recommended to eat late or in large quantities, we can consume an infusion just before going to bed to promote sleep and calm the appetite
Overweight and obesity have become a public health problem. In addition, they are the main triggers of serious diseases such as diabetes and hypertension. That is why it is essential to maintain a correct weight. Likewise, if you are overweight do not worry. In this article we will show you how to lose weight while you sleep!
Sedentary lifestyle and poor diet are its best known causes, but there are also other factors that have a lot to do. Among these, the habit of sleeping stands out, which would have an important relationship with the rhythm of the metabolism and its ability to help you lose weight.
What is troubling experts in the field is that there are more and more patients with difficulties falling asleep or sleeping at the right times. Apparently, this is conditioned by previous sleep habits, including the type of diet and dinner schedule.
The balance between food and sleep is essential to maintain a stable weight or even lose weight . Therefore, it would be good to start including several tricks in the nighttime routine. Then we share 7 of them for you to take into account every night. Get to know them!
7 tips to lose weight while you sleep
Next, we will show you what you can do to lose weight while you sleep . Take good note and continue reading until the end. You’ll be surprised!
- Eat foods rich in tryptophan
Tryptophan is a precursor of melatonin, which is responsible for regulating sleep and wake cycles. On the other hand, it is related to the increase in serotonin levels, a neurotransmitter that influences appetite regulation (according to this study by the National Institute of Pediatrics of Mexico), anxiety, moods and sleep . This compound is present in several foods, almost all of animal origin:
- Milk and its derivatives
- The eggs
- The meat
- The banana
Just adding a quarter of a gram of this substance at dinner, you are more likely to get a good night’s sleep and lose weight while you sleep.
- Avoid distractors
Little sleep can promote fat gain, according to this study by Stanford University (United States). To maintain its adequate levels you must ensure a quiet night, without those distractors that usually shorten your sleep hours. Above all, avoid elements such as:
- The television
- The computers
- The smartphones and tablets
- Avoid eating excessive amounts.
It is not recommended to go to sleep on an empty stomach , but it is also not a good idea to overeat before doing so. You will not rest and the food that cannot be burned will become fat. Remember that your goal is to lose weight!
A perfect dinner is one that provides between 15 and 25% of the daily calories needed. Exceeding this limit could influence weight gain and sleep problems. The problem is that the body is overloaded in the process of digestion, which can cause discomfort and difficulty sleeping. The worst part is that the metabolism slows down and does not work at a good pace the next day.
- Avoid eating too late.
Dinners that are too late are related to obesity because, when eating late, there is a lower energy expenditure and a tendency to exceed calories. It is advisable to eat dinner at least three hours before going to bed so that the body has time to carry out the digestion process.
Many of the diets fail because people consume fewer calories at breakfast and lunch, but they overdo it at dinner. You can spend the day eating little and even going hungry. However, if you eat too much and late you will not lose weight while you sleep , you will gain it.
- Consume infusions
One of the best nighttime habits to sleep well and lose weight while you sleep is to consume an infusion just before going to bed. These not only induce deep sleep, but also help to relax the body and calm the appetite. The recommended ones are:
- The Mint
- Physical activity is very important to lose weight
While it is not recommended to exercise just before bedtime, it is important to practice it every day, at least two or four hours before bedtime. Physical activity relaxes the body and reduces stress, according to this study by the University of Texas.
- Keep your room dark
When you go to bed, make sure the entire room is dark so as not to interrupt sleep. Light slows the segregation of a hormone called melatonin . This is released in the body to relax and induce rest, according to this research of the Pan American Health Organization.
If possible, try to avoid exposure to intense light sources during the hour before going to sleep.
Start appropriating all these daily customs and see for yourself that they have a lot to do with your metabolism and your weight. Of course, for weight loss to occur you will have to make other adjustments in your lifestyle.