The problem of obesity and weight Loss gain is spreading rapidly, almost like an epidemic. Today, every second person seems to be struggling with excess weight. While some people rely on dieting, others practice yoga or exercise, yet often they fail to see the desired results.
In such cases, making small changes in your sleeping habits—along with following the right diet and workout routine—can significantly speed up weight loss. Studies have shown that good-quality sleep plays a vital role in maintaining a healthy weight and boosting metabolism.
Sleep Your Way to Weight Loss
1. Correct Sleeping Position
Sleeping on your back with your legs stretched out is considered one of the best positions for weight loss. Avoid curling up or sleeping with your stomach contracted. You can also sleep with legs open or rest on your right side for better results.
2. Sleep in Complete Darkness
Research has revealed that the hormone melatonin, produced while sleeping, helps convert body fat into brown fat, which burns calories. Sleeping in complete darkness enhances melatonin production, making weight loss easier.
On the other hand, sleeping with a night lamp or bulb reduces melatonin production. So, switch off all unnecessary lights for a deeper, more effective sleep.
3. Stay Away From Gadgets Before Bed
Multiple studies confirm that using mobile phones or gadgets before sleeping exposes you to blue light, which lowers melatonin production. Reduced melatonin slows down metabolism and increases appetite, leading to weight gain. That’s why it’s best to avoid late-night scrolling before bed.
4. Drink Chamomile Tea
A cup of chamomile tea before bedtime not only improves sleep but also supports weight loss. Chamomile increases glycine levels in the body, which relaxes nerves and induces sleepiness. A warm cup at night can help you shed weight while you sleep.
Why Sleep Matters for Weight Loss
Getting at least 7 to 9 hours of good sleep daily is crucial. Proper sleep boosts metabolism, enabling the body to burn calories more efficiently. In contrast, lack of sleep raises stress hormone (cortisol) levels, which in turn increases hunger hormone (ghrelin). This combination makes you hungrier and more likely to overeat.
When sleep is compromised, the brain struggles to control food cravings, leading to higher calorie intake and weight gain. Clearly, quality sleep is just as important as diet and exercise when it comes to losing weight.
Diet and Exercise: The Core of Weight Loss
Despite the importance of sleep, weight loss still heavily depends on diet and exercise. Modern lifestyle habits—such as irregular eating, fast food, and high stress—make weight management difficult. Once weight increases, it becomes harder to control.
The key is consistency: eat healthy, exercise daily, and count your calories. Low- or zero-calorie foods like fruits and vegetables should be a part of your daily diet.
Zero-Calorie Foods That Help in Weight Loss
- Celery: Contains 95% water and 5% fiber. Just 16 calories per 100 grams, making it excellent for weight loss.
- Ajwain (Oregano): Extremely low in calories and rich in antioxidants (vitamins A and C). Can be used in salads, sandwiches, or detox drinks.
- Broccoli: Only 34 calories per 100 grams. Studies show it helps in controlling weight gain and is packed with nutrients.
- Cauliflower: Belonging to the broccoli family, cauliflower is another great low-calorie vegetable that supports weight control.
- Carrot: Rich in vitamins A and E, low in calories, and great for skin, eyes, and weight management. Best consumed raw in salads.
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