Night fat burners claim to burn fat the way you imagine. While there are lots of ads to keep you wondering, most of them are misleading and these products rarely work. But can you burn fat while sleeping?
When people start their weight loss journey, many see it as a strict diet, not a lifestyle change. And this is the first fatal mistake. People often look for effortless ways to burn fat. In our post today, we’d like to take a closer look at how you can burn fat while you sleep and whether it can actually deliver weight loss results.
Can you burn fat while sleeping?
To understand the possibility of burning fat while sleeping, we must first understand how the body loses fat. Fat is a substance stored in the body. It serves as a long-term source of energy. We need to consume energy to get rid of fat.
Eating fewer calories than we need is the only way to keep the body in need of energy. In other words, you have to create a calorie deficit. When you maintain a calorie deficit, your body turns to spare energy sources, thus burning your fat.
That’s why many weight-loss diets restrict high-calorie foods and replace them with low-calorie foods like vegetables.
Night fat burners: Burn fat while you sleep
Now let’s talk about the body’s ability to burn fat while sleeping. An important factor here is the body’s basal metabolic rate. Basal metabolic rate is the number of calories the body burns just for survival or rest.
So, we can say that the basal metabolic rate is the energy that the body must use to maintain muscles, digestion, breathe, and pump the heart.
Each person’s basal metabolic rate is different and some tissues consume more energy than others. For example, a person who is muscular will have a higher basal metabolic rate because muscle is a very demanding tissue. Also, the speed can change during the day.
While you sleep, your body continues to burn calories; however, the metabolic rate slows down, as is the case with heart rate, breathing, and all body processes.
But even though the body has a slower metabolic rate at night, if there is a calorie deficit, it can actually burn fat while sleeping, as well as during the day.
Ways to burn fat while sleeping
Before we continue, we want to emphasize that it is impossible to burn fat without a proper diet and an active lifestyle that will cause a calorie deficit.
None of the fat reduction creams and pills you see in advertisements really work. Oftentimes, they can work as a supplement to a good diet. Let’s take a look at ways to burn fat while sleeping.
1. Get more sleep
Listen to us, especially after reading that the body consumes less energy while resting, even if it seems contradictory at first. Yes, the body consumes less energy while sleeping, but a good night’s sleep and enough hours will help your body synthesize hormones properly. These can include growth hormones, sex hormones, and cortisol.
Hormones help the body break down fat (lipolysis) as well as increase the basal metabolic rate throughout the day. Therefore, sleep is essential for burning fat.
2.Intense exercise: burn fat while sleeping
High-intensity exercise, which includes programs such as CrossFit and HIIT, makes your body need oxygen, which helps burn fat as your body consumes more oxygen after exercise. This process is known as EPOC.
Finally, you can also find supplements that can help increase your basal metabolic rate. Thermogenic supplements work by increasing body temperature.
However, most of these supplements make it difficult to sleep as they contain stimulants such as caffeine or theine, which often come from red or green tea extract. In addition, you may find options that do not use stimulants but work to increase the body’s calorie burning.
7 Effective Tips to Burn Fat While Sleeping
When it comes to losing weight, crazy, and miracle diets are not the most effective option. In reality, the best way to lose weight is with a balance between exercise and diet. It is also very important to have a good night’s rest.
Most people who are disappointed with fat-burning focus on applying extreme exercise routines and strict diets. However, they are unaware that the most important thing is to maintain a balance between daily activities and the food they eat. There are some methods we can do to optimize the way our body burns fat while sleeping.
A balanced diet involves adhering to a nutritional schedule and removing junk food, over-refined, and processed products from the menu altogether. Especially before going to bed, it is necessary not to overdo it with carbohydrate and flour foods.
1. Get a Good Night’s Sleep
This is one of the best ways to burn fat. A good night’s sleep allows your body to renew its energy. However, the most important factor preventing weight gain is that your body uses the same energy correctly.
2. Avoid Light Pollution
Sleeping well isn’t just about closing your eyes for seven or eight hours a day. The quality of your sleep is equally important. Try to be as comfortable as possible while sleeping and avoid disturbing elements. You may be distracted by the television being on after you go to bed and the many active notifications from the phone near you.
Light can prevent your body from producing melatonin, a hormone responsible for metabolizing fat found in brown adipose tissue. As a result, your body will have less energy when you wake up. It also lacks the necessary tools to remove fatty acids from your body.
3. Avoid Overeating at Dinner to Burn Fat While You Sleep
You should never sleep on an empty stomach. In order for your digestive system to stop working, you should choose a light dinner that allows your body to go into rest mode. Therefore, you should eat the last meal of the day for about three hours before going to bed.
A healthy dinner should contain about 25 percent of your total calories for the day. You can drink smoothies with at least one ounce of protein to prevent your metabolism from stalling and keep burning calories until the next morning.
4. Foods High in Tryptophan: A Good Idea for Dinner
Tryptophan is an essential amino acid in the diet to control the anxiety that comes with insomnia. However, our body cannot produce this substance naturally. That’s why we need to get it from the food we eat.
This substance is found in most animal foods. You can consume some dairy products such as yogurt and fresh cheese to avoid overloading your digestive system at night. You can also find tryptophan in some grains like corn, oats, and rice.
Severe anger, fatigue, and difficulty sleeping are signs that our tryptophan levels may be too low. We also need to consume sufficient calories for the correct absorption of tryptophan.
Certain fruits, such as bananas, are another great option. In addition to containing high amounts of tryptophan, bananas also provide a significant amount of calories.
5. For Natural Infusions
Drinking natural infusions is one of the most important tips to sleep well and enjoy a restful sleep. It also helps us burn fat. Chamomile and valerian are the most popular choices.
You can also try mint, lavender, lime, and hibiscus teas. These teas help reduce your anxiety and soothe your appetite. This allows your body to relax and relax completely.
6. Sleep in a Cool Environment to Burn Fat
A warm room is not a great place to sleep soundly. It is much easier to fall asleep in cool environments. And sleeping in a cool environment leads to higher calorie consumption at night.
The difference is clear: sleeping in areas below 70 ° F allows up to 7% higher calorie consumption than sleeping in areas above 75 ° F.
7. A Balanced Diet and Physical Activity: The Unbeatable Combination
Without the combination of these two elements, there is no other way to burn fat and enjoy a quality lifestyle. A training session helps to strengthen your muscles and optimize your breathing and heart system while reducing your stress levels. This means better quality sleep and rest.
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