Check out these 7 ways to burn more fat while sleeping.
When it comes to losing weight, getting lean and getting rid of unwanted fat, one golden rule must be followed: you need to burn more calories than what you are consuming. And how can you do that? Well, there are a couple of paths people usually turn to:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
While nutrition is imperative to lose weight and burn fat, if you paid attention, the last item on the list above mentions sleep.
Many people don’t even consider sleeping as a powerful tool for their weight loss journey. But if you want to lose weight, sleeping must be one of your priorities. But, is there a way to burn more fat while sleeping? According to Max Posternak, yes!
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Check out 7 ways to burn more fat while sleeping according to him.
7 Ways To Burn More Fat While Sleeping
In his words, Posternak says you can burn hundreds of per day even while sleeping by boosting their metabolism, or their resting metabolic rate (RMR). And this is what this list of ways to burn more fat while sleeping is all about.
1. Optimise your thyroid function
Studies have shown that thyroid hormones have a major impact on energy expenditure and metabolic rate.
If you have vitamin and mineral deficiencies preventing your thyroid from working at maximum capacity, optimising it can boost your metabolism to burn extra 500 calories or even 1,000 calories each day.
One thing to keep in mind is to have enough iodine. You can get it from salt, although sea salt does not score high in iodine. Table salt and sea salt have similar nutritional values. You could even change your salt with iodine salt.
Two other important minerals for thyroid function are Zinc and Selenium.
2. Switch from Regular Cooking Oil to MCT
MCT stands for medium chain triglycerides. MCTs are specifically high in lauric acid and can help improve your resting metabolic rate. A good example of MCT is coconut oil and an easy to do to that is to use coconut oil when cooking.
3. Eat Enough Protein
Out of all 3 macros (protein, carbs, fats), protein is the best at increasing your metabolism. It has a high thermic effect (you burn more calories to digest protein than other nutrients), and it helps build muscle and prevent losing it while you get leaner.
4. Maintain More Muscle
Having more muscle adds different ways to boost metabolism:
- Improve insulin sensitivity – your body uses glucose more efficiently
- Deplete glycogen stores – refill your glycogen with carbs instead of storing it as fat
- Increase and improve glycogen store capacity – takes carbs into your muscle cell rather than into your fat cells
5. Drink Water Throughout the Day
A study showed that drinking 500 ml of water increases the metabolic rate up to 30% for 30-40 minutes. That means you burn around 24 calories by just drinking two cups of water.
To go even further, drink cold water – a study showed an increase of 25% in metabolic rate for 60 minutes after drinking cold water.
6. Eat Chili Peppers and Spicy Food
Capsaicin, found in chilli peppers, causes an increase in metabolism by activating brown adipose tissue or brown fat. Brown fat can use regular body fat as fuel to generate heat.
7. Cold Exposure, Ice Baths, and Cold Showers
Studies are still scarce on the effectiveness of cold showers and ice baths. For some people, it can increase the amount of calories burned by up to 400 calories per day. That, unfortunately, was an outlier in the study, but on average people spent 75 extra calories daily after a cold shower.
The bottom truth is cold exposure will activate your brown fat, which uses fat cells to generate heat.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.