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Real,successful, sustainable weight losscan come from achieving excellence in a completely unexpected realm: the bedroom.
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it’s possible for you to absolutely sleep your way to a slimmer you.
University of Chicago researchersfound that sub-par sleep could undermine fat loss by as much as 55%!
The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success.
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Understand how important sleep is for weight loss.
Thehunger hormonesat play here are leptin and ghrelin.
That was the finding of research conducted at the University of Wisconsin.
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Although that might not sound like a big difference, those minuteslike yourbelly fataccumulate over time.
Sip a cup of tea.
Wind down with a cup of rooibos tea, and burn belly fat while you do it!
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What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin.
Load up on tryptophan.
Don’t count sheep, eat lamb!
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(Or better yet, a bit of turkey.)
And that can translate into an easy slim-down.
Researchers from theUniversity of Coloradofound that dieters consumed 6% fewer calories when they got enough sleep.
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The National Sleep Foundation suggests seven to eight hours of sleep for most adults.
And just so you know, here areThe 5 Absolute Best Foods to Eat For Better Sleep.
Eat cottage cheese.
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Completely avoiding food before bedtime can actually be bad for your weight loss goals.
First, going to bed with a rumbling tummy makes falling asleep difficult.
Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast.
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Have a little cottage cheese before bed.
Not only is it rich in digestion-slowing casein protein, but it also contains the sleep-promoting amino acid tryptophan.
Create a routine.
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Observe strict kitchen hours.
Researchers put groups of mice on a high-fat, high-calorie diet for 100 days.
The result of the 16-hour food ban?
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Do some resistance training.
Pre-sleep resistance training can really help to optimize the weight you loss during sleep.
Go big, go home, then get into bed.
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It certainly doesn’t help things.
Once you’re not so excited about your inability to fall asleep, it’ll come more naturally.
Try reading a book, or flipping through a catalog.
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Shake things up.
Having aprotein shakebefore hitting the sack may boost your metabolism, according to oneFlorida State University study.
Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
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Do some bodyweight exercises.
But that doesn’t mean you might’t use your body weight for a quick workout before bed.
Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats.
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Make a to-do list.
Try writing down everything you’re gonna wanna do the next day.
It can make your life seem more manageable.
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Fit in late cardio.
Adding activities like these to your pre-bed routine can help you to burn belly fat.
Bonus points if you’re free to do a little resistance training immediately before your late cardio session.
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Studies show that cardio is more effective if you do it immediately after weightlifting or bodyweight exercises.
Turn down the thermostat.
After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat.
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(And yes, that means they lost belly fat.)
Take a bath or shower.
The dip might make your pound-shedding shuteye deeper and make you fall asleep faster.6254a4d1642c605c54bf1cab17d50f1e
Take some mint.
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Certain scents can make your mouth water, and others can actually suppress your appetite.
Banana, green apple, and vanilla had similar effects.
Consider burning a minty candle until you head to bed to fill the room with slimming smells.
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Do crunches.
Before hitting the sheets do a giant set of crunches, reverse crunches, and side jackknifes.
Throw out your night light.
Eat some carbs.
Ready for some controversy?
Eating carbs before bed may not be a bad idea if you want to lose some weight!
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Seventy-eight obese members of the Israeli Police Force took part in a6-month randomized clinical trial.
The control group consumed a similar diet, except that carbohydrate intake was spread throughout the day.
Want to give it a try?
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Choose from thesebest healthy carbs!
Strike a pose.
Hide your phone.
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The more electronics we bring into the bedroom, the fatter we getespecially among children.
That increased to 2.57 times for kids with three devices.
Even if you’re a full-grown adult, it’s best to leave your iPad in the living room.
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Turn down the blue light from devices.
It works by eliminating eye strain from the harsh light that inhibits melatonin production.
Melatonin is the hormone responsible for regulating sleep rhythms.
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The latest iPhone and iPads have a similar built-in feature called Night Shift.
Start a sleep diary.
Do you really have an accurate read on how much sleep you are or aren’t getting?
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Simply list each complete hour you were asleep in bed, and each partial hour (including naps).
Then make a note of the events that may have influenced your sleep.
Did you exercise that day?
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Drink a lot of coffee?
After two weeks, read through the whole thing, looking for patterns.
The results may surprise youand help you with your weight loss goals.
Speaking of diaries, you could also keep a food journal to lose weight.
Learn how withThe Expert Guide to Keeping a Food Journal for Effective Weight Loss.
Breathe through your nose.
Well, first it will prevent snoring.
That will not only improve your sleep but also the sleep of anybody else in earshot.
Use Breathe Right strips if you’re stuffy.
Understand your circadian rhythm throw in.
Add this info to your sleep diary.
Plan small, steady meals for throughout the day.
For some mid-meal ideas, check out these50 Healthy Snack Ideas to Keep You Slim.
