In today’s video, I’m going to show you 9 tried-and-tested ways to burn more fat while
you sleep.
By applying these methods, you can speed up your resting metabolic rate -
The total number of calories burned when your body is completely at rest.
The best thing about these 9 ways to burn more fat while sleeping?
All of them have been backed by scientific research.
The second best thing?
No additional exercise is required.
Don’t you just love science?
In other words, you’ll burn more calories and more fat by following these 9 steps while
lounging at home or even sleeping.
Time to make your body do the hard work!
Let’s kick it off with our Number 9:
Add More Vitamin C To Your Diet.
We know we should load up on vitamin C to boost our immunity, but did you know it also
promotes weight loss?
Vitamin C deficiency has been linked to body fat increase and waist expansion.
According to researchers, vitamin C in human blood is linked to using fat as fuel in a
process called fat oxidation.
How much vitamin C should you take?
Minimum daily requirements are 75 milligrams for women and 90 milligrams for men.
Some of the best foods for vitamin C are bell peppers, citrus fruits, parsley, kiwi, broccoli,
and tomatoes.
Number 8.
Keep Hydrated.
Chances are you've been repeatedly told to drink plenty of water since you were a kid.
In addition to its many benefits, drinking enough water speeds up weight loss.
According to science, drinking water increases the resting energy expenditure - calories
our body burns just for staying alive.
A study has shown that by drinking 500 mL of water, people burn 2-3% more calories than
normal.
However, try to avoid cold water as it does not hydrate as well as room temperature water.
Cold water slows down digestion and delays hydration, as your body has to spend energy
to bring cold water to an absorbable temperature.
On the other hand, room temperature water keeps fats as liquids, eases digestion and
helps to move them through our bodies
Water is necessary for the process called lipolysis, in which the body breaks down the
stored fats into fatty acids and glycerol.
More water consumption increases lipolysis and fat loss, so chug away.
Number 7.
Apply Cold therapy.
Many celebrities and entrepreneurs have taken up cold therapy as a way to build self-discipline,
alleviate health issues, and possibly live longer.
But exposing yourself to the cold has proven to have a fat-burning effect, according to
a 2019 study.
Cold temperature affects our body so it starts producing brown fat instead of white fat.
White fat or white adipose tissue is the standard fat we all know and hate.
This is the energy stored all over our body, covering our organs for the time we might
need it.
Brown fat is what babies use to regulate their temperature, and we lose it as we get older.
It’s energy stored in a much smaller space than the white far and it activates when we
get cold.
When it burns, it creates heat and burns calories — without the shivering effect.
Good news, you don’t have to climb Mount Everest just wearing shorts like Wim Hof or
immerse yourself in ice baths.
You can get all the benefits by cooling down your room.
Cold showers could be equally beneficial for fat burn if you don’t like the idea of cranking
up your AC unit.
Keep watching as we reveal a simple activity we do daily that, when done right, can help
you shed more weight.
Number 6.
Drink Coffee.
Nothing like that first steamy mug of joe first thing in the morning.
Or perhaps you like to sip on some cold brew instead.
Regardless of how you like it, this much-beloved beverage contains caffeine - the world’s
most widely used stimulant.
The science behind caffeine?
It blocks the neurotransmitter named adenosine, and by doing so we start to feel more energized
and awake.
Coffee also boosts our metabolic rate.
Harvard researchers have found that people drinking four cups of caffeinated coffee reported
a 4% drop in body fat.
Caffeine is also linked to firing the brown fat - the kind that burns calories which causes
an additional fat burning effect.
So, go ahead and enjoy that cup of java guilt-free and move the needle in the fat loss direction.
Number 5.
Get enough sleep.
Does it seem odd that one of the best ways to burn more fat while you sleep is... sleeping
better?
It shouldn't come as surprise, though.
Sleep, exercise, and diet are the holy trinity of weight loss.
A Quebec Family study has shown people gain weight when sleeping under 7 hours per night.
Poor sleep quality is directly responsible for reaching out for calorie-dense foods...
an increase in Body Mass Index and the stress hormone cortisol,
as well as the hunger signal hormone ghrelin.
Lack of sleep’s biggest drawback is lowering the resting metabolic rate.
The less you sleep, the fewer calories you burn.
Since we already have to sleep daily, why not do it right and maximize the fat loss?
Number 4.
Eat spicy food.
Whether Mexican, Asian, or your grandma’s style of cooking that packs some heat - spicy
food can help you shed off unwanted pounds and trim inches off your waist.
But how does it do it?
The heat in your favorite hot sauce comes from a compound named capsaicin.
This bad boy speeds up the metabolism and the burning of calories.
A study from 2018 has shown that this is done through the process of thermogenesis,
which means creating heat by burning fat.
Through this process, capsaicin turns white into brown fat which is the natural in-body
fat-burner.
It also makes you feel fuller faster, curbs your appetite, and makes you to want to overeat
less.
Feel free to load up on that chili and add a dash of hot pepper to your dishes.
Make sure to watch the video all the way up to number 1...
Because we’ll reveal a shockingly simple, research-based way you can use to let your
body do the work for you and drop weight while you’re sleeping.
Number 3.
Take enough protein.
You heard it before, increase protein, and drop the pounds.
Protein increases your metabolism, curbs your appetite, and supports a better looking, more
toned body.
How exactly?
Proteins take longer to digest than carbs and fats so we burn more calories processing
them.
This is known as the thermic effect of the food.
Because of it, not only do we burn the energy while digesting the protein,
we continue to do so round the clock, as our metabolic rate shoots up and we burn more
calories.
Also, protein stays in the stomach longer than carbs and fats, which makes us feel full
longer.
Furthermore, getting enough protein means you’ll burn fat instead of muscle when burning
off the energy.
So, how much protein should you be taking?
Anywhere between 0.5-1 gram per pound of body weight.
Make sure you get at least one-third of daily protein intake for breakfast.
Remember - not all proteins are created equal.
Go for lean sources of protein, such as chicken and turkey breast, low-fat cottage cheese,
lean beef, egg whites Greek yoghurt and tofu.
Number 2.
Drink Green tea.
Green, black, oolong, or white?
No matter which one you choose, tea is not only good for your overall health, but research
shows it can help you trim down as well.
Tea leaves contain a compound called catechins, a group of naturally-occurring antioxidants
that speed up your metabolism and assist in breaking down the fats.
Teas are also rich in caffeine, which is a natural stimulant we talked about at the beginning
of this video.
Catechins teamed up with caffeine most likely have a synergistic fat-blasting effect.
Number 1.
Sleeping in the dark.
We talked about the importance of getting enough sleep, but what does sleeping in the
pitch dark got to do with fat loss?
According to a 2019 study, sleeping with artificial light on leads to obesity and weight gain
in women.
Sleeping in a completely dark environment kicks off the production of the hormone melatonin.
Melatonin is linked to the production of brown-fat which burns off calories.
So turn off or remove all the devices in your bedroom, pull the curtains and enjoy a good
night of sleep while dropping pounds.
There you have it.
By implementing these 9 methods backed by scientific research, you can start trusting
your body to work on your weight loss.
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And now, over to you:
Which of these 9 ways to burn more fat while you sleep will you implement?
Will you be adding more Vitamin C to your diet?
Or you'll be taking cold showers starting today?
How about removing electronic devices from your bedroom all together to sleep better?
Comment below and let me know!