5 Awesome Bedtime Habits to Help You Lose Weight While You Sleep
Before we get started I want to talk about habits for a second.
Habits are a tough nut to crack.
They are with us for long periods of time and many habits we might not even recognize as habits. We blindly do them because are used to doing them.
One of the keys to losing weight is understanding the bad habits that get you into trouble. Snacking on those cookies when your nervous might be one of them.
If you can learn how to break these bad habits then you’ll find your weight loss journey to be a tad bit easier.
1. Don’t Eat After 7pm
This is more dependent on what time you go to bed. If you don’t go to bed till 3am then you can push your eating deadline back a bit.
You want to make your last meal a good one so you aren’t tempted by the late night empty carb snacking.
That means meals that are high in protein and low on bad carbs. I say bad carbs because you want to load up on veggies which are loaded with good carbs.
Having your last meal 3 hours before bed allows your body to get settled for its late night functions.
It also means that you can sleep a lot easier since your body isn’t working up the energy to process food.
2. Relax and Relieve Stress
When I stress I like to eat.
Stress drains me of whatever willpower that I have left. It’s extremely hard for me to lose weight when I am stressed so going to bed stressed isn’t going to help out much.
Stress also means that I am not going to have a good night of sleep and good sleep is exactly what you need if you are going to try and lose weight.
Sleep means that your body can take all of the hard work that you did throughout the day and put it into action. If you aren’t sleeping then these things can’t happen.
Everyone has their own way of relieving stress, but one thing that I like to do is a short meditation session.
At first, meditation was extremely difficult for me because my mind is always moving a million miles an hour. I thought when you meditated that you needed to completely clear your mind. That’s impossible for me.
My meditation breakthrough finally occurred when I learned that the goal isn’t too clear your mind but to be able to focus your mind on a single thing. Every time your mind strays from that thing you need to bring it back.
Meditation is more of an exercise in mental strength then it is some cool thing that makes your mind go blank.
Another good practice is to do some bedtime yoga. Yoga is another great way to relax your mind and also helps prepare your body to get to work when you are asleep.
Getting good sleep ensures that your willpower tank if full for the next day and we all know that you’ll need it to avoid the many temptations that life throws your way.
3. Drink Dairy Before Bed
This one is a bit controversial because some diets say you should completely cut out dairy while others say you should embrace dairy as long as it’s full-fat.
The reason this tip is given is because milk contains a type of protein called casein which helps your body build and sustain lean muscle.
Building muscle helps to boost your metabolism and we all know that is good because that means more calories are being burned.
If you don’t like the idea of drinking a glass of warm milk before bed then I completely understand but if you want to give it a shot, let me know how it works out for you.
4. Adjust Your Lighting
If you want to sleep well you need your room to be as dark as humanly possible. The reason why is because when you go to sleep your body produces melatonin. When your eyes sense light it makes your body think it should still be up which prevents the production of melatonin.
Studies have actually shown that women sleeping in darker rooms are less likely to be overweight compared to those sleeping in lighter rooms.
They get better sleep!
The best thing you can do is get pitch-black curtains for your bedroom. If you are still having trouble sleeping then you can take 3-5mg of melatonin.
Taking this knocks me out almost instantly and it’s all natural.
5. Prepare Meals Ahead of Time
Don’t leave falling off the wagon to chance. There is just too much stuff going on in the week to wait around and think that you can prepare a snack or meal on the go.
One of the best things that you can do is plan your meals out and if possible prep them on Sunday. That means you don’t have to worry about doing anything with regards to food for the whole week.
If you’re curious about how to meal plan then check out Leila’s guide to meal plan and prep.
Not having to worry about your meals for the rest of the week allows your mind to focus on other things. You also don’t have to go to bed guilty knowing you shouldn’t have eaten that value meal with a large milkshake.
If you know you are going to want some snacks then check out my favorite 7 fat-burning snacks to eat whenever.
How many calories will you burn?
To lose one pound you need to burn around 3500 calories over your take in and both trainers and physicians agree that a combination of diet and exercise is the perfect way to get results faster. It is also recommended that you swim at least 2,5 hours every week when in process of losing weight, and an hour after that to keep the weight.
To burn 3500 calories means you need to swim for about 7 hours so it is an achievable monthly goal for most of us. so don’t give up and be consistent and the success will come for sure.
So how many calories you can burn per hour? that depends on your own weight and your swimming skills but on average a 154 pounds person burns around 500 calories per hour of swimming when a 200-pound person will burn over 630 calories per hour of swimming. So this is actually a good news for those who are a bit heavier as they will start to see the results faster and it might be an awesome way to stay motivated and keep at it!
Why can’t you lose weight?
You’ve tried everything. Every diet, every workout routine, every weight loss remedy you’ve heard of. None of it seems to be working. Why aren’t you losing weight?
Perhaps the issue isn’t as easy to pinpoint as it might seem. Many men and women struggle to lose weight, and it happens for a number of reasons. Maybe you can’t lose weight — or at least, not as much as you want to, as fast as you want to — because:
- You’re too stressed
- You eat before bed
- You’re eating too much
- You aren’t eating enough
- You’re not eating the best foods for weight loss
- You’re not getting enough sleep
- You have a medical condition that causes weight gain
- Your medications are making you gain weight.
Maybe some of these reasons seem obvious to you. Maybe not. But by now, you’re probably frustrated and looking for the quickest, easiest way to finally shed that last 10 pounds.
Is it really possible to lose weight easily — or quickly? Can you do it without putting your mental and physical health at risk?
How to lose weight fast: Diet and lifestyle tips that actually work
Don’t want to wait to change the number on the scale? You might not be able to lose 10 pounds in a matter of days. But that doesn’t mean you have to wait for “the right time” to make change happen. Weight loss is hard, but starting small is better than not starting at all.
Eat fewer calories. This isn’t as obvious as it may seem. Most people underestimate how many calories they actually eat in a day because they don’t pay attention to resources such as food labels. Make a serious effort to eat at least 500 fewer calories a day if you need to.
Serve yourself smaller portions. And if you aren’t the one serving, be the one to split up a large meal into multiple servings so you can take one of them home.
Practice better stress management. Everyone gets stressed. But not everyone makes an effort to deal with it. To avoid stress-related weight gain, consider meeting with a therapist. You don’t have to commit to anything long-term. But talking to someone whose job it is to listen might help you figure out what’s stressing you out the most — and how to deal.
Engage in more activities outside your home. If you’re prone to mindless snacking when you’re sitting on your couch scrolling through Netflix, remove yourself from that environment. Plan more activities with friends (at least a few that don’t involve eating) to keep yourself entertained without the temptation to overeat.
Everyone wants to lose weight as quickly as possible. Some may be able to drop pounds more quickly than others. What matters most is that you put your health and safety first. Fast weight loss isn’t worth the possible consequences.
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