As we all know reducing belly fat depends primarily on your diet and exercise daily. You have a healthy diet and moderation; belly fat is always away from you.
These two main factors can complement each other in an obvious way, that is when you eat a little bit and increase your workout time, or you have a strict diet, you can reduce it ultimately. The training time is still equivalent!
Those are things we find very clear and evident as truths, but there are many exciting things in our bodies that scientists still diligently study and continuously discover new things.
One of the great things that will help us lose belly fat as soon as we are sleeping, scientists have shown: When we are sleeping, only a few of our bodies are less active.
Others are more active when we are awake. That means not when you sleep, and your body burns less energy when you’re awake.
So with such a great mechanism, what can we do to help your body burn off belly fat when you sleep, it sounds great, we won’t have to spend hours in the gym or pour a lot of sweat on the treadmill at home. Discover this miracle:
Is it correct to reduce belly fat while sleeping?
Yes! When we apply the support for your body do it.
The scientists speculated that the best way to cut down on calorie intake might be to get more sleep, so they asked people who ate over 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time.
After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier.
That means that just a few simple tweaks to your p.m. routine can mean serious weight loss success.
Sleeping posture helps reduce belly fat:
Sleep Positions and Health
Sleep has a secure connection to health, with additional implications on how you choose to lay may benefit the following:
- DigestionSleeping faces down in the prone position is suggested to aid in and improve digestion.
- Heart BurnElevating your head and sleeping on the left side have been suggested to relieve heartburn.
- Neck and Back PainResting on your back and both left and right sides are suggested to alleviate both neck and back pain, particularly by uncompressing the spine.
- Blood FlowEspecially for pregnant women, sleeping on the left side is suggested to improve blood flow.
- SnoringSleeping on your stomach, in the fetal position, or on your side may lessen snoring.
But What Is the Best Position to Sleep to Lose Weight?
With all the listed benefits, there must be a “lose weight sleep position,” right?
Unfortunately, there is no identified position at this time, though sleep experts suggest the best place to sleep to lose weight is subjective, as the position that offers you the most comfort to bring you a good night’s rest.
What we need to do to help the body reduce belly fat when sleeping:
1- Selective eating:
Certain types of food will help you lose weight while you sleep, such as citrus fruits, whole grains, legumes, and dairy foods. You can read What foods to eat to lose belly fat
The fiber and vitamin C in fruits help stimulate the body’s fat-burning ability, so eating a variety of these, as well as consuming fresh juices, will help.
The proteins and complex carbohydrates in legumes, whole grains and dairy also take longer to digest and will, thus, burn more calories even without you having to move around.
Eat whole grains. They are a good source of serotonin which is known to regulate anxiety, happiness, and mood. During the third stage of REM sleep, this hormone is converted to melatonin which can improve the quality of sleep. This powerful brain chemical also curbs cravings and shuts off appetite.
Include meats in your list of foods to lose weight. Meats such as lamb and turkey contain tryptophan, an amino acid that has demonstrated powerful sleep-inducing effects. Researchers from the University of Colorado concluded that dieters consumed 6 percent fewer calories when they got enough sleep
Try to meet your daily fiber requirements – about 20 grams of fiber from food, not supplements – to assist in the conversion of serotonin to melatonin to get a good night’s rest. Foods rich in fiber can help you lose weight rapidly as they keep you full for a more extended period.
Before hitting the bed, drink some herbal teas that can help you relax and sleep well. Chamomile, peppermint, lemongrass, rosebuds, are some of the best bedtime teas for inducing sleep.
Any bar that contains at least 70 percent cacao is one of our favorite low-sugar snacks or desserts because of its high concentration of antioxidants and stress-busting abilities. Unfortunately, if eaten too late that chocolate could be the reason you can’t fall asleep.
Dark chocolate contains caffeine—about 40 to 50 mg of caffeine per 40-gram serving, according to Consumer Lab testing—which can prevent your body from shutting down when you want it to if you’re sensitive to the compound.
Wine is our favorite “healthy” alcoholic drink due to its resveratrol—a plant compound that has been linked to heart-healthy benefits, although more research needs to be done, according to a review published in the journal Nutrients.
However, that evening glass of wine is also considered a high-sugar beverage, according to Smith. Drinking too much can hinder your ability to snooze.
It may feel like that nightly glass of wine is relaxing you and helping you fall asleep faster, but it prevents your body from fully indulging in its REM (Rapid Eye Movement) cycle, which is where truly restful sleep and dreaming occurs.
2- Fasting the night if you can:
Just eat light and don’t overeat at night, but you shouldn’t starve yourself either. Having a large meal at night may lead to indigestion, which can interfere with your sleep and you end up feeling tired and sluggish when you wake up. Studies have also linked larger portion sizes to the obesity epidemic.
If you are practicing intermittent fasting, schedule it so that you do not consume anything at night. This allows your body to burn anything that has been stored for the day – and you have won the notice even when you sleep.
3- You should try peppermint aroma spray:
Peppermint is a natural appetite inhibitor, so you may want to burn a diffused mint or peppermint or peppermint oil. If not, a few drops of peppermint oil on your pillows and sheets will help a lot.
4- Take a hot bath for an hour before bed:
Warm baths before going to bed can do more than prepare your body for a relaxing evening. It can also help you lose belly fat by increasing oxytocin levels, which can stimulate fat burning.
If you usually bathe in the a.m., listen up. “A hot shower is excellent for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles.
Additionally, it can increase the level of oxytocin—a ‘love’ hormone released by your brain—which can be very soothing,” says Flames.
The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect.
5- Reducing the temperature in your sleep is a good idea:
A striking new study published in the journal Diabetes suggests that just blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep.
Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly.
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
Allowing cold air to enter or turn on the air conditioner will increase the efficiency of brown fat, help keep the body warm by burning fat stores in the abdomen.
6- Turn off the television, electronic devices and sleep early:
Bringing your iPad to rest to help you sleep is not suitable for your health and will lead to poor sleep. A study showed that children who carry things on the bed are more likely to be overweight and obese than children. You may read how to lose belly fat for kids
Research suggests that the more electronics we bring into the bedroom, the fatter we get—, especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits.
Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no tools in the bedroom. That increased to 2.57 times for kids with three methods.
Did you know lean people watch less TV?
A recent analysis of studies published in JAMA found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15 and 13 percent, respectively.
Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks.
7- Turn off the light or leave the light low:
Exposure to light at night not only interrupts your chances of great sleep, but it can also lead to weight gain according to a new study published in the American Journal of Epidemiology.
Researchers who slept in the darkest room were 21% less likely to be obese than those who slept in the lightest room.
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present.
8- Have sex more:
Do you want to sleep better and lose more weight?
Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly.
And separate research by Adelaide sleep researcher Dr. Michele Lastella showed that the more sex you get, the better you sleep, and the more weight you lose.
9- Should have a comfortable pillow and bed:
When it comes to a better night’s sleep, some gadgets are the total number of ripoffs (like the snoring contradictions seen on TV), but investing in matching pillows is the key.
Buy an orthopedic pillow that keeps your neck aligned. You will wake up in the morning without any neck pain, Smiley said. The Best Pillows for Combination Sleepers also helps lose belly fat over 50 years old male
10- Thinking I will lose belly fat every day:
There is a story about the sailors on the boat who are hit by the storm, and people see the wind is too big, they join hands to pray to God to help them escape this storm.
Seeing that the captain shouted: “When you pray, you can go sailing on the shore together, help yourself and God will support you.” Finally, they came ashore safely!
Most of our thoughts have a positive impact on the formation of body state, and the reduction of belly fat is no exception.
However, after you have supported your body with the above things, thinking is the last necessary step. If we don’t do anything to help the organization but think that our teeth will lose belly fat and then fall asleep, it’s funny.
If the above ways cannot help you sleep well and reduce belly fat, this natural product will help you fall asleep quickly and help you lose weight while sleeping:
Conclusion on reducing belly fat while sleeping:
Reducing belly fat while sleeping is entirely possible if we have positive support for reducing that belly fat. However, this is not something beautiful that can happen in one night or two nights, and if you can persist in doing it, you will see a remarkable effect.
Wish you success, if you find this information useful to help someone, please help us share with them. Sincere thanks!
Read more: How to lose belly fat without exercise
References:
- https://www.ibtimes.com/lose-belly-fat-while-you-sleep-6-ways-do-it-2776191
- https://www.timesnownews.com/health/article/want-a-flat-tummy-six-surprising-ways-to-lose-weight-while-you-sleep/104462
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.2047-6310.2012.00085.x
- https://academic.oup.com/aje/article/180/3/245/2739112
- http://diabetes.diabetesjournals.org/content/early/2014/06/18/db14-0513.short
- https://www.yogaalliance.org/TeacherPublicProfile/tid/28318
- https://www.ncbi.nlm.nih.gov/pubmed/23768612
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324728/
- https://www.consumerlab.com/answers/how-much-caffeine-is-really-in-dark-chocolate-bars/caffeine_dark_chocolate/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882663/
- https://www.jsm.jsexmed.org/article/S1743-6095(15)31025-0/abstract
- https://nypost.com/2017/12/03/sex-before-bedtime-is-the-secret-for-a-better-nights-sleep-study/
- https:// www.eatthis.com/lose-weight-in-sleep/
- https://www.bistromd.com/health-tips/sleep-position-and-food-how-it-affects-your-weight
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With nearly 1 billion people who are obese, and this percentage of abdominal fat is even more, increasing every year, this affects humanity’s future.
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