How to burn fat while you sleep:
Ways to lose weight
Many people seek to get a slim body by following diets of different types and the effectiveness of their effect, and nutritionists and doctors usually advise exercising in conjunction with healthy diets for weight loss , which give satisfactory results to its followers, but talk about the body's ability to Burning fat during sleep does not receive enough attention despite its importance and proven effectiveness. Some studies have shown that people who do not get enough hours of sleep, and good sleep quality, are more likely to be obese compared to people who get enough quality and sleep. [1]
Fats in the human body are divided according to their color into two types: brown fat; They are fats that burn calories and reduce weight, as they provide the body with energy and heat. The second type is white fat; It is the weight loss regimens that work to get rid of them. It has been proven that exposure to cold temperatures may help the body get more brown fat that helps in losing weight , as it affects the process of insulin secretion and blood sugar levels, as it enhances the efficiency of the body's metabolic processes. [1]
The relationship of lack of sleep to weight gain
Many studies have proven that lack of sleep is clearly related to weight gain ; When the brain is deprived of the hours of sleep it needs, which ranges between 7-9 hours per day, this leads to wrong decisions and poor ability to control emotions, and the stress that the brain is exposed to pushes the person to eat until he feels comfortable, and if the person takes The necessary rest when I need to increase the amount of food consumed.
According to a clinical study published in the American Journal of Clinical Nutrition, which is based on depriving people of adequate sleep and pushing them to stay up late at night, the results were that they ate snacks high in carbohydrates. And 18 other similar studies reviewed also indicate that lack of sleep increases a person's appetite for foods rich in carbohydrates. In another similar study conducted at the University of Chicago , sleep-deprived people ate meals containing twice the amount of fat compared to meals eaten by people who got at least 8 hours of sleep per day. In another study, it was proven that lack of sleep leads people to eat a greater amount of all foods, and thus significantly increase weight. [2]
With regard to the hormones that control hunger and satiety, such as leptin, ghrelin and neuropeptin, their work is affected by the quality and number of sleep hours; As lack of sleep increases appetite, leads to a loss of muscle mass, slows metabolism , increases the desire to eat carbohydrates and sweets, increases the body's resistance to insulin, raises a person's hunger hormones, and decreases the arrival of signals of a feeling of satiety and fullness to the brain, which makes a person desire Always eat more food. Sleep deprivation also increases the production of cortisone, known as the stress hormone, which indirectly increases appetite.It also increases the processes of converting and storing foods in the form of fat instead of storing them in the form of muscles over time, in addition, it delays the arrival of the signals of feeling full to the brain while eating, which also means an increase in the amount of food consumed. The solution to all the previous problems lies in maintaining the quality and length of sleep during the night, and not underestimating its importance. [3] [4]
Ways to burn fat while sleeping
Sleep does not burn fat and reduce weight directly, but lack of sleep impedes the metabolism and metabolism of the body, and contributes to weight gain; Where researchers found in a study they conducted that reduced the number of hours of sleep for a group of people during a period of two weeks, while maintaining the amount of calories consumed, that the percentage of weight loss decreased for them by 55% than usual, and that they felt dissatisfied and hungry after eating meals And in a study conducted at the University of Chicago, it proved that not getting enough sleep in just four days may affect the body's ability to process insulin, and reduce the response to it by 30%, which is the hormone needed to deal with sugar, starches and other foods and turn them into energy. When the effectiveness of insulin decreases,, the process of processing fats in the blood decreases, and it ends up being stored in the body in the form of excess fats, [2] and the recommended tips for getting a good sleep are the following: [2]
Leaving the bedroom only to sleep and relax , and not to engage in other activities in it, such as work and entertainment.
Not thinking about complex life issues before going to sleep, and working to create a comfortable atmosphere, such as meditation, taking a hot water bath, or reading a book.
Turn off phones, computers, and television an hour before going to bed.
Set a specific bedtime and wake-up time, even on holidays.
Monitor the time and quality of food, and avoid eating heavy meals and drinking alcohol before going to sleep , which may cause heartburn and make sleeping difficult. It is also advised to stay away from soft drinks, tea, coffee and chocolate after two in the afternoon; Because it contains caffeine , which is a stimulant that remains in the body for 5-6 hours after eating it.
sleep in the dark; As the darkness secretes the natural sleep hormone (melatonin), which is difficult to secrete in
the light.
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