8 Simple Habits for Weight Loss to Do Before Bed

Introduction:

Healthy choices along with hard working day deserves a good evening. This does not mean that you should cancel all of your fun but instead these small habits changes may reduce your waistline as well helps you to lose weight.

1. Get Good Sleep

Insufficient and poor quality sleep usually affect your hormones, metabolic rate and hunger and satiety feeling. As little sleep will increase hunger hormone: the ghrelin and decrease the level of fullness hormone: leptin.

Lack of sleep is related to obesity, heart disease and diabetes. So if you are on weight loss diet try to get enough sleep.

2. Minimize Screen Time

Decrease screen time as low melatonin level cause sleep disruptions, increasing your risk of obesity and diabetes.

Instead, you can try journaling or stretching for one to two hours before bedtime to maximize your sleep and weight-loss success.

3. Wind Down With Yoga

Studies have been shown that yoga improve sleep quality, depression state and self- perceived health. Another study found that practicing yoga led to weight loss among the test subjects. That said, carving time out before bed to get some OMs could help make you happier, leaner and sleepier.

4. Eat Dinner Earlier

Smaller dinner has been linked to weight loss. Insulin secretion in the evening become less efficient. So eating high carbs food in the late night will result in fat storage and weight gain eventually.

5. Have High Protein Snacks

If you like to have snack at night choose protein snack as they don’t lead to weight gain instead they lead to protein synthesis. In addition, it helps in sleep. Examples of high protein snacks: boiled eggs or protein shake with casein

6. Stimulate Your Mind

Keep your mind active as boredom has been linked positively with eating of unhealthy meals and snacks. You can read a book or listen to music.

7. Avoid Drinking Alcohol

Alcohol prevent good sleeping as well increased unhealthy eating. Try to cut back on your alcohol intake and instead try caffeine-free tea.

8. Keep It Cold

Studies have been shown that brown fat actually burns energy (aka calories) to produce heat, meaning that having more brown fat can actually aid with weight loss. So, dial your thermostat down a few degrees for an easy way to potentially lose weight.

Sources:

https://www.livestrong.com/article/13714263-8-simple-habits-for-weight-loss-to-do-before-bed/?utm_source=newsletter&utm_medium=email&utm_campaign=012819_f_mon_editorial&c_crid=cta1

https://www.health.harvard.edu/staying-healthy/better-sleep-naturally