Some habits at the end of the day can instantly reset all the activities the person does to lose weight during the day. For example, eating fatty snacks while watching his favorite TV show in bed can have bad consequences for people who tend to weigh. Therefore, in order to keep the weight at an ideal weight, it should be started to transition to these healthy habits. In this article, there are some information on some habits that should be changed before going to bed for those who want to lose weight or maintain their ideal weight.
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Keeping the mobile phone next to it or keeping the TV turned on will keep the person awake more and cause careless eating while looking at the screen. A study by the Lighting Research Center at the Rensselaer Polytechnic Institute found that the light emitted from technological devices actually suppresses melatonin production in the brain. This is the main sleep hormone for the body, so sleep complications can occur when not produced enough. Therefore, this habit should be avoided as much as possible.
Sleeping Late at Night
Going to bed too late is associated with eating more food because of more awakening. Brigham Young University found that women who have consistent sleep schedules that include sleeping and waking up at a specific time each day can lose more weight than those who don’t. Therefore, the habit of sleeping in the earlier hours should be developed.
Green tea can be great for weight loss, but its caffeine content can keep you up for much longer than bedtime. According to a study published in Molecular Medicine Reports, chamomile tea contains bioactive phytochemicals that help improve sleep. The study also found that chamomile tea acts as an anti-inflammatory agent in the body and helps with digestive disorders and stomach ailments.
Snack Before Bed
Snacks and salsa can negatively affect the outcome of any effort to lose weight. According to a study published by the American Journal of Clinical Nutrition, patients who agreed to eat before bed were more likely to gain weight than those who did not. Therefore, it is necessary to set aside the midnight snack. In preventing this habit, attention can be focused on these by doing small activities such as reading a book before bed, painting nails or drinking detox water.
Watching TV Before Bed
Meditation will not only help you fall asleep faster, it will also help you lose weight. Because people do not realize how they eat when they eat while watching TV. So they don’t notice details like how many times they chewed, exactly how the food tastes, and how small their bite was. It’s important to focus on how you eat, according to research published by Harvard University, and mindful eating has been shown to aid weight loss. Findings show that people who eat mindfully can lose weight and avoid overeating.
According to this study conducted by Annals of Internal Medicine, sleeping less than eight hours harms the weight loss process. The study found that insomnia slowed weight loss, and participants who slept only 5.5 hours lost less fat and lost more lean body mass than those who slept 8.5 hours.
Don’t Eat Late Dinner
Eating early in the evening is a great way to lose weight and shrink. According to research published by the Obesity Association, it has been determined that eating dinner early in the day can aid weight loss, as there is more time to burn calories.
Don’t be still
According to research published in Evidence-Based Complementary and Alternative Medicine, yoga is one of the best forms of exercise for the mind and intestines. One study observed people who included yoga in their daily routine, and normal to overweight women who did not. It has been established that women who participate in an exercise program have lost significant weight and have a healthier sense of eating. Researchers also found that women found the yoga culture soothing and more beneficial than the different exercises they tried to lose weight.
Lack of Busy
People tend to eat when bored, according to a study published by Frontiers in Psychology. Therefore, it is an effective approach for them to get busy to quit the midnight snack habit.This is a situation that will occupy both their minds and their attention focused on their stomach.
After Heavy Lunch, Heavy Eat Dinner
If you’ve had a heavy lunch, choosing to drink protein drinks for dinner can help you gain weight. A study published by Nutrition & Metabolism determined that whey protein as a supplement can increase fat loss without losing muscle mass, especially for those who are obese.
Consuming Fat at Dinner
Consuming fatty foods at dinner can cause more weight gain due to movement restriction. Turkey can be added to dinner for hearty lean meat to induce sleep. In a study published by the Journal of Psychiatric Research, turkey meat was found to be high in tryptophan, a hormone proven to help induce sleep.
Lowering the Heat Before Bedtime
Adjusting the temperature in the room is a simple solution to achieving smaller size clothes. According to research published in Cell Press, regular exposure to mild cold can actually increase weight loss, so the temperature of the room should be increased before going to bed. A Japanese study found that participants who stayed at high temperatures for six weeks saw a significant reduction in body fat compared to participants who stayed at lower temperatures.
Sleeping without a shower
Taking a hot bath is relaxing, aids sleep and avoids nighttime snacks. Adding other vegetable oils with soothing properties, such as lavender oil, to bath water helps relax and fall asleep instead of going to the fridge for midnight food.
Drinking Plain Tea
Peppermint is essential for trying to lose weight. According to a study published by The Journal for Nurse Practitioners, peppermint helps in regulating the digestive system and also acts as a diuretic. So, for a relaxing, comforting and warm drink, add some fresh mint leaves to the favorite tea or just add a cup of hot water.
Sleeping with Night Light
If the night light or nightstand lamp is on, the sleep pattern may be disrupted. This can affect the time of sleep recorded each night. The National Sleep Foundation notes that exposure to light at bedtime stimulates a neural pathway from the eyes to the brain, which can affect sleep hormones, body temperature, and brainwaves that affect sleep quality.
Uncomfortable Sleeping in Bed
Being comfortable in bed is a situation that reduces the urge to get up and have a snack. Therefore, wearing comfortable pajamas, covering the favorite blanket will help bring one’s sleep and best sleep in the most comfortable sleeping position without going to the fridge.
Not Following Your Sleeping Habits
According to The National Sleep Foundation, the sleep diary is another way of distracting one’s self from eating carelessly, and it’s also a great way to record and track their sleep schedule. Also, it is about getting the right habits for a healthier sleep.
As a result, changing some habits before going to bed can help to lose weight or maintain ideal weight. But if a person is too hungry to wait until morning to eat, he can quench his hunger by eating a small but satisfying snack such as cottage cheese. This dairy product is high in protein, low in calories, and loaded with bone-strengthening calcium that aids muscle regulation.