12 effective methods to lose weight while sleeping

How to burn fat while sleeping? The intense release of growth hormone (HGH)*, which occurs in the delta phase, is the biggest supporter of fat burning during sleep.  Here is 12 effective methods to lose weight while sleeping!

Losing weight and staying at the ideal weight is the first step to a healthy life. Maintaining an ideal weight as well as an active life prevents the occurrence of many serious diseases. Very simple and effective methods applied in daily life can provide successful results in losing weight. A few important tips supported by effective methods can open the doors to a healthy life.

Nutrition and Diet experts shared information about 12 effective methods to lose weight during sleep, according to scientific researches*.

You can lose weight while sleeping, but how?

Fat burning is possible while sleeping. In order to understand whether fat burning has occurred or not, it is possible to evaluate and understand the situation by weighing yourself before and after sleeping. Using a more sensitive scale in this weighing method will make the job easier for individuals with low weight. Although there are 4 different stages of sleep, the phase in which fat burning occurs the most is the delta wave.

The intense release of growth hormone that occurs in the delta phase is the biggest supporter of fat burning during sleep.* In order for the body to burn fat, it must remain hungry for 12 hours. Another explanation is that it seems ideal to start with the 16-8 nutrition method, both in diet psychology and by integrating it with intermittent fasting, and that it is necessary to create a feeling of fullness while dieting with this nutrition method.

How to burn fat while sleeping?

Care should be taken to increase sleep duration and quality. It is very important to sleep in a dark environment. Sleeping in a dark area will increase the release of melatonin hormone and also support growth hormone. Avoid sleeping in front of a mobile phone or computer, that is, exposed to blue light. Instead, it may be preferred to fall asleep by reading a book. Care should be taken to sleep before 23:00.

How the biological clock works; If the first wave of 90 minutes is missed, the next wave will have to be waited. So you may have to wait until after midnight. If there is a sleep problem, B1 group vitamin supplements can be used. It is especially appropriate for people suffering from waist and back pain to take D3 support. Constant awakenings indicate high cortisol levels. Zinc supplements can be taken to provide a solution to such situations of constant waking up.

12 effective methods to lose weight while sleeping:

1. Focus on your breathing, a good breath means a deep sleep.
2. One of the biggest enemies of sleep is stress. Go out, stay in touch with nature, do physical work and do activities that will cause body fatigue.
3. If you experience frequent urination, you can use special nutrition methods such as ketogenic or intermittent fasting during your sleep. Immediately stop late-night feedings and snacks.
4. Get into the habit of not eating after 19:00.
5. Exercise. Use intense, short-term, not excessive exercises with plenty of rest.
6. Do not consume protein, carbohydrates or sugary foods at night.
7. Unless you have a chronic disease, be careful not to overeat before and after your workouts. Stop feeding 3 hours before and after.
8. Take care to eat organic and clean.
9. If you are taking a vitamin supplement and exercising during the day, take it 4 hours before sleep.
10. Niacin and arginine can affect growth hormone better and help you lose more weight.
11. Combining intermittent fasting with sleep thoroughly supports fat burning during sleep.
12. If you consume alcohol, stop. Drinking alcohol prevents the body from switching to REM frequency.

Fat burning becomes easier

Body fat is stored as triglycerides in adipose tissue. This molecular form is not suitable for rapid use for the energy mechanism. Cells that need energy take these compounds in the bloodstream, use them as fuel and convert them into CO² and water. In this way, it explains the information that it is not possible to reduce the fat concentrated in one area by focusing only on that point. In other words, abdominal muscle exercise alone is not enough to burn fat in the abdominal area.

The answer to the question of when is the best time to burn fat can be stated as follows, rather than a clear answer; If the individual, who starts the day after productive sleep along with the daily routine in which nutrition is stopped around 19:00, prolongs the fasting period with a non-calorie liquid instead of choosing to eat immediately after waking up, the best fat burning combination will be achieved in the first hours of the day.

References:

• Aparecida Silveira E, Vaseghi G, de Carvalho Santos AS, Kliemann N, Masoudkabir F, Noll M, Mohammadifard N, Sarrafzadegan N, de Oliveira C. Visceral Obesity and Its Shared Role in Cancer and Cardiovascular Disease: A Scoping Review of the Pathophysiology and Pharmacological Treatments. Int J Mol Sci. 2020 Nov 27;21(23):9042. doi: 10.3390/ijms21239042. PMID: 33261185; PMCID: PMC7730690.
• Stanley TL, Grinspoon SK. Effects of growth hormone-releasing hormone on visceral fat, metabolic, and cardiovascular indices in human studies. Growth Horm IGF Res. 2015 Apr;25(2):59-65. doi: 10.1016/j.ghir.2014.12.005. Epub 2014 Dec 20. PMID: 25555516; PMCID: PMC4324360.
• Elffers TW, de Mutsert R, Lamb HJ, de Roos A, Willems van Dijk K, Rosendaal FR, Jukema JW, Trompet S. Body fat distribution, in particular visceral fat, is associated with cardiometabolic risk factors in obese women. PLoS One. 2017 Sep 28;12(9):e0185403. doi: 10.1371/journal.pone.0185403. PMID: 28957363; PMCID: PMC5619737.
• Veldhuis JD, Keenan DM, Bailey JN, Adeniji AM, Miles JM, Bowers CY. Novel relationships of age, visceral adiposity, insulin-like growth factor (IGF)-I and IGF binding protein concentrations to growth hormone (GH) releasing-hormone and GH releasing-peptide efficacies in men during experimental hypogonadal clamp. J Clin Endocrinol Metab. 2009 Jun;94(6):2137-43. doi: 10.1210/jc.2009-0136. Epub 2009 Apr 7. PMID: 19351723; PMCID: PMC2690428.
• Miller KK, Biller BM, Lipman JG, Bradwin G, Rifai N, Klibanski A. Truncal adiposity, relative growth hormone deficiency, and cardiovascular risk. J Clin Endocrinol Metab. 2005 Feb;90(2):768-74. doi: 10.1210/jc.2004-0894. Epub 2004 Nov 30. PMID: 15572428.

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