During the night, our body loses from 450 g to 900 g. Most of that weight is water. Of course, the sleep diet doesn't bring incredible weight loss results, but sleeping well every day can make the task easier.
Part 1 of 3: Restructuring the Daily Routine
Step 1. Start the day by taking a natural diuretic
Caffeinated beverages such as tea and coffee are natural diuretics - they stimulate the muscles of the colon, causing it to contract and thus flushing fluid and waste out of the body. In addition to regulating the body, drinking a cup or two of coffee or tea in the morning or throughout the day helps to reduce the feeling of bloating.
Step 2. Have a healthy mid-morning snack
While some people go straight for a quick snack full of sugar or fat between meals, others choose not to eat at all. However, none of these options are suitable for those who want to lose weight. Swap the temptation of a snack full of sugar, salt, or fat with a healthy snack that will keep you going until lunchtime. If you prefer not to eat between meals, be aware that you may end up overdoing lunch. To avoid overeating, add a healthy mid-morning snack that reduces your appetite.
Some healthy snack options are: a piece of fruit, a cup of yogurt, or a small bowl of oatmeal
Step 3. Do 30 minutes of cardiovascular exercise
There are many benefits of cardiovascular exercise to the body. First, when we exercise, we sweat and sweating is a simple and efficient way for the body to get rid of excess fluid and lose weight. Also, exercise improves metabolism. When your metabolism rate increases, you burn more fat and get rid of toxins that cause fluid retention. Finally, physical activities are excellent for reducing stress. When we get stressed, we can go overboard with food, retaining fluid or storing more fat than necessary.
- Aim to exercise for half an hour each day. You can walk, ride a bike, swim or work out.
- One idea is to exercise two or three hours before going to sleep. As your metabolic rate will get higher, you can burn calories overnight.
Step 4. Take half an hour to de-stress every day
When we are stressed, with the body physically and emotionally exhausted, the hormone cortisol is released. This hormone causes the body to store more fat and retain fluid. By reducing your stress level, the amount of cortisol also decreases and you start to lose weight. The following activities can be a good way to unwind:
- Physical exercises. Take a brisk walk.
- Yoga and meditation.
- Listen to your favorite songs.
- Take a shower.
- Get a massage.
Step 5. Dine early
After a meal, the body needs to digest food. The digestion process can make you bloated. That way, if you force your body to digest while you sleep, it's harder to lose weight overnight. Avoid going to sleep with a full stomach and have dinner a few hours before bed.
Part 2 of 3: Restructuring the Night Routine
Step 1. Take a bath with magnesium sulfate two or three times a week
Magnesium sulfate naturally removes toxins and excess fluid that causes the body to bloat. Relaxing in a bathtub with the substance before going to sleep can help you reach your goal of losing weight at night. Fill the bathtub with warm water, pour 2 cups (500 ml) of magnesium sulfate and soak in this solution for 15 minutes, repeating the procedure two to three times a week.
Step 2. Drink green tea before bed
Before falling asleep, have a nice cup of warm green tea. This tea is a natural diuretic that helps speed up metabolism. If consumed before sleep, this soothing, warm drink can help burn fat more effectively overnight.
Step 3. Create a peaceful sleep environment
To eliminate excess fluid and weight overnight, you need to sleep well. Transform your bedroom environment into a cozy place that provides quality rest and weight loss, ensuring you fall asleep quickly and stay asleep with the angels throughout the night.
Leave the room temperature around 20°C. When we sleep in a cooler place, the body is forced to burn stored fat to generate heat
Step 4. Decrease light input
The presence of light at night, in addition to interfering with quality sleep, can also make you gain weight. It is possible to control the unnecessary entrance of light by covering the window with blackout curtains, turning off all the lights in the room, turning off the TV, computer and tablet, in addition to putting aside the cell phone.
Step 5. Get plenty of sleep
Sleep regulates the body's hormones that control hunger and improve metabolic performance. During the night, you also lose about 900 ml of water and carbon dioxide through breathing. Adults typically need to sleep for seven and a half hours a night. If you're not sleeping seven to eight hours a night, adjust your schedule to meet that goal.
- If you already sleep that many hours, you may not notice much difference in weight when increasing the amount of sleep by half or an hour.
- If you are having serious problems with lack of adequate sleep, it will be easier to notice weight loss when you start to sleep more.
Part 3 of 3: Changing the Feed
Step 1. Drink more water
When the body is dehydrated, the tendency to retain fluid increases. Therefore, you need to drink the recommended amount of water during the day in order to eliminate excess fluid overnight.
- Men need to drink an average of 3 liters of water a day.
- Women need 2, 2 liters of water a day.
- Avoid consuming large amounts of caffeine and alcohol, as these substances dehydrate the body.
- Other drinks can help with hydration, but avoid high-sugar or high-calorie options.
Step 2. Decrease your sodium intake
A diet high in sodium makes the body retain water. Excess water makes the belly swollen, increasing waist circumference. To reduce sodium intake, avoid:
- Very salty food.
- Add more salt to food.
- Foods that, even not being salty, contain a lot of sodium in their composition. Some of these are canned goods, processed meats and frozen foods.
Step 3. Decrease your sugar intake
A diet rich in sugar makes the body store fat. Avoid sweet foods and drinks. Among them are:
- Candy, sweets and desserts.
- Fruit juices.
- Soft drinks.
- Alcoholic beverages.
Step 4. Decrease your carbohydrate intake
To digest 1 gram of carbohydrate, the body retains about 4 grams of water. Once digestion is complete, the body stores carbohydrates in the form of sugars and fats. To decrease the amount of fluid your body holds, as well as the amount of fat and sugar that is stored, you need to decrease your carbohydrate intake. It is possible to lose approximately 5 kg of fluid if you are on a safe "low carb" diet.
Step 5. Increase your intake of protein, fiber and potassium
Swap out sugar-laden snacks or high-carbohydrate meals for foods high in protein, fiber, and potassium if you're in the mood to shed a few pounds.
- Protein-rich foods, such as meats and pulses, help build muscle and boost metabolism.
- Foods rich in fiber, such as leafy greens and whole grains, and high in potassium, such as bananas and peanut butter, help the body to burn fat and eliminate excess fluid.