Sure, what you do in the kitchen and the gym count in your
slim-down journey, but you still even achieve completely excellent weight loss
result from unimaginable place: the bed room.
No matter
how many pounds you press, how much kohlrabi you crunch and how many miles you
log, it won’t get you anywhere near your weight loss targets if you are not
also getting enough quality sleep. A recent study has found that abnormal sleep
could undermine your weight loss as much as 55%. Take a look at 8 simple
science-backed suggestions to shed up weight while you snooze.
Try your sleep switch
Don’t count
sheep, eat lamb! (Or better yet, turkey.) An amino acid called tryptophan found
in most meats has demonstrated powerful sleep-inducing effects. Just ¼ gram of
skinless chicken drumstick or lean turkey meat was enough to increase hours of
deep sleep. Researchers from Colorado University discovered that dieters
consumed 6% lower calories when they got sufficient sleep. Plus, for someone on
a 2,000-calorie diet, that’s 120 calories per day, which could contribute to
nearly a one-pound weight loss in a month.
Set strict kitchen hours
Nighttime
fasting may help you lose more weight even if you consume more food throughout
the day, according to a study published in the journal Cell Metabolism. Researchers
classified mice into two groups of high-fat and high-calorie diets and followed
up the process for 100 days. Half of them were allowed to nibble throughout the
night and day on a healthy, managed diet whereas the others only had access to
food for 8 hours, but could eat whatever they wanted. The result showed that
the fasting mice stayed lean while the mice noshing all day and night became
obese although both groups ate the same amount of calories.
Shake things up
Based on a
study conducted at one Florida State University, consuming a protein shake
before bed may boost the metabolism. Researchers found that men eating an
evening snack which included 30g of whey or casein protein had a higher resting
metabolic rate next morning then when eating nothing. Protein creates more heat
than carbs or fat that means your body burns more calories to digest it.
Make a mint
Certain
scents can either make your mouth water or actually suppress your appetite. A
study found that people sniffing peppermint every two hours lost an average of
5 pounds per month. Banana, vanilla and green apple had similar effects.
Let the cold in
Simply
blasting the air conditioner or turning down the heat in winter may help attack
belly fat while you sleep. Cold temperature enhances the effectiveness of your
stores of brown fat- which keeps you warm by helping you burn through the fat
stored in your belly. A cool 66 degrees is ideal.
Throw out the night light
Cut the
lights. Studies showed that people who slept in the darkest rooms were 21% less
likely to be obese than those sleeping in the lightest rooms.
Get the night-time blues
There’s a
reason why fast-food chains all have the same red-and-yellow theme colors.
Those tones send us messages that help make us hungry.
Hide the cellphone and ipad
The more electronics
you bring into your bedroom, the fatter you get. Kids who bask in the nighttime
glow of a television or computer don’t get enough rest and suffer from poor
lifestyle habits.
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