7 tips to lose weight while you sleep
Overweight and obesity have become a public health problem because it is proven to be a major trigger for serious diseases such as diabetes and hypertension. Physical inactivity and poor diet are the most known causes, but there are also other factors that have much to do.
Among these the habit of sleeping, which would have an important bearing stands metabolic rate and its ability to help lose weight. What is worrying experts on the subject is that more and more patients who have difficulty falling asleep or sleep adequate hours there.
Apparently, this is conditioned by the pre-sleep habits, including the type of diet and dinnertime.
Since synchronization between food and sleep is essential to maintaining a stable weight, good start would include several tricks in the nightly routine.
Here are 7 share them so that you have in mind every night. Meet them!
1. Eat foods rich in tryptophan
Tryptophan is an essential amino acid whose function is to assist the agency in making its own proteins.
On the other hand, it is related to increased levels of serotonin, a neurotransmitter that regulates sleep .
This compound is present in many foods, mainly of animal origin:
- Milk and its derivatives
- The eggs
- The meat
- The banana
By simply adding a quarter of a gram of this substance at dinner you are more likely to get a restful sleep.
2. Avoid distractions
Sleep at least 8 hours a day without interruption increases levels of a growth hormone that breaks down fat , and is associated with lower risk of obesity.
To maintain adequate levels you should ensure a quiet night, without those distractions that often shorten your sleep.
Read Also: Keys To Creating A Healthy Life
Avoid elements as:
- The television
- The computers
- The smartphones and tablets
3. Do not eat excessive amounts
It is not recommended to go to sleep on an empty stomach , but it is not a good idea to overeat before doing so.
A perfect meal is one that contributes between 15 and 25% of 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 is that the metabolism slows down and does not work at a good pace the next day.
4. Avoid too late dinner
Too late dinners are related to obesity and that eating late, there is a lower energy expenditure and a tendency to overdo the calories.
The advice is to eat dinner at least three hours before going to bed so that the body has time to carry out the digestion process.
Many diets fail because people consume fewer calories at breakfast and lunch, but at dinner are exceeded.
5. Consume infusions
One of the best night sleep habits and lose weight is to consume an infusion just before going to bed.
These not only induce deep sleep, but also help to relax the body and soothe your appetite.
- The Mint
6. Make physical activity
While it is not recommended to exercise just before bedtime, it is important to practice every day, at least four hours before bedtime. Physical activity relaxes the body, reduces stress and makes our body continue to burn calories even at rest.
7. Keep your room dark
When you go to bed, make sure the whole room remains dark to avoid the risk of having interrupted dreams.
The light slows the segregation of a hormone called melatonin , which is released into the body to relax and induce sleep.
If possible, try to avoid exposure to strong light sources during the hour prior to bedtime.
People who have a good sleep environment have up to 21% less risk of beingobese compared to those who sleep in places with light sources.
Start to appropriate all these daily habits and yourself checks that have much to do with your metabolism and weight.
Of course, to give weight loss you have to make other adjustments in your lifestyle.