I Bet You Didn’t Know About This Weight Loss Hack

You have tried every possible trick under the sun to lose weight only to see that your weighing scale hasn’t moved at all? You tried the diet your friend followed to lose a couple of pounds quickly, yet you seem to have retained your weight? If you are wondering what could have gone wrong, let me tell you that the amount of fat your body burns largely depends on its metabolic rate. But don’t lose heart. We will tell you about a smart, easy to follow, and workable weight loss hack that will ensure you lose weight without any effort. Can’t wait to know? Let’s get started right away!

We are talking about the sleep diet. No kidding! Losing weight is not just about eating less and working out more. You might do that and lose weight. But if you are sleep deprived, you end up eating more for that extra energy, and pile on those pounds. What your body requires is enough rest, so the food you eat is digested properly, and you have enough energy to carry out other activities that help you burn calories.

Here’s an interesting insight. Researchers at the University of Chicago coined a term ‘metabolic grogginess’ that is caused by lack of sleep, leading to a drop in your body’s insulin sensitivity. If this sounds like Greek and Latin, let us simplify it for you. When your insulin works well, it’s easy for the fat cells in your body to remove the fatty acids and lipids from your blood and thereby prevent storage. If you are insulin resistant, the fats move around in your bloodstream, and this results in the secretion of more insulin. Excess insulin stores fat in different parts of your body, and that’s how you put on weight.

Why Sleep Is Important

You cannot deny the importance of a good night’s sleep. No matter how rested your body is during the day, the freshness you experience after a sound sleep at night is incomparable. So, if you don’t get at least 6-7 hours of sleep, you are bound to feel tired during the day. This increases the craving for junk foods that can give you instant gratification – a can of coke, a bar of chocolate, or a box of your favorite sweet. And we don’t have to tell you what happens next… Sleep deprivation also increases the levels of cortisol, the stress hormone linked to fat gain.

How This Happens

Your body produces more ghrelin when it doesn’t get enough sleep. Ghrelin is a hormone that stimulates hunger. Ghrelin, along with cortisol, ensures you don’t feel satisfied even after having a large meal. This simply means you feel hungry all the time. You just ate a meal to your heart’s content, yet you can’t stop yourself from having an extra serving of pudding as you think just another spoon will not harm you, isn’t it? This is because sleep loss weakens the insular cortex, and you simply can’t stop the urge to indulge in all kinds of junk food.

Moreover, if your body doesn’t get enough rest, you are more likely to give your regular workout or Zumba class a miss as you will not have the required energy to perform even the simplest of exercises. Now you know why you are putting on weight despite your diet restrictions.

Here are a few pointers to remember:

• Get at least 7-8 hours of sleep.
• Ensure there’s a gap of at least 3-4 hours between your supper and sleep time.
• Hit the sack early to avoid midnight snacking.

If you have trouble falling asleep, the following rules can help you get adequate snooze time.

• Set a sleep timetable. Ensure you wake up and go to bed at the same time every day.

• Convert your bedroom into a cozy place with dark curtains and dim lights. You will fall asleep sooner than you realize.

• Cut down on your intake of alcohol, caffeine, and nicotine.

• Take up activities, so your body is tired enough to fall asleep instantly.

• A hot shower and warm milk before bedtime can ensure a sound sleep.

• Keep TV and gadgets away from the bed, so your focus is on sleep and nothing else.

• Meditation or soothing music too can put you to sleep.

• Positive vibes always ensure you remain stress-free. No stress is a sure way to get a peaceful sleep.

• Avoid napping during the daytime.

• Check your mattress. A comfortable mattress ensures a good night’s sleep.

• Unwind before you sleep. It does help. Having too many troubled thoughts or having a fight or argument before your bedtime makes you either sleepless or gives you nightmares. So, make sure you calm your mind so that your body gets set for a state of deep sleep.

• Track your sleep progress in a diary. Make a list of things you did and didn’t before going to bed for a week. This will give you a pattern, so you know if any of your habits is interfering with your sleep.

• Check your medical kit. A few medicines may be the cause of your insomnia. The best thing to do is to get your drugs evaluated by your family physician.

• You could either read a book or a newspaper clipping (mind you, fun stuff only). This will prepare your eyes for sleep.

• Check the room temperature. A conducive environment is a must for a good sleep. Ensure the temperature in the room is not too hot or too cool. Keep the air conditioned to suit your comfort level.

• Lighting scented candles and spraying some essential oil in your room are guaranteed to put you to sleep. You will surely be transported to another world.

• A little breathing exercise just before you sleep can lower your BP and heart rate, release endorphins, and relax your body.

Once you discover what helps you sleep well, follow that pattern. Remember, you are not only giving your body the required rest but also making sure that you achieve your weight loss goals effortlessly.

Want help with weight loss tips? Check out our diet and weight loss articles written by our expert nutritionists. Should you have any questions, feel free to write in the comments section below.

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