Sleep and weight loss  |  Photo Credit: iStock Images
- Casein is a slow-digesting dairy protein that people often take as a supplement.
- Our body does burn calories during the night. However, the loss of water weight is more significant than the loss of fat.
- Research shows that intermittent fasting is a way to manage your weight and prevent — or even reverse — some forms of disease.
If you check your weight before going to seep in the night and again in the morning, you may notice that you may weigh less in the morning – primarily because you have lost water throughout the night as you breathed and sweated.
But even as our body rests, organs and organ systems do not switch off, and their working consumes calories, however less it may seem as compared to the waking hours burn.
It is not impossible to burn calories during the night. However, the loss of water weight is more significant than the loss of fat.
Edward Lane and Anna Davies write in cricket bats price below 100,Men’s Health that getting a poor night’s sleep doesn’t just make you cranky—it can also make you gain weight. After research, the sequence is assumed to be as below:
- Logging less than eight hours a night increases your levels of the stress hormone cortisol.
- A spike in the cortisol level in your blood negatively affects the microbes in your gut.
- A disbalance in the levels of microbes ultimately slows down your metabolism.
- Loss of sleep can disturb your hunger hormones, making you more likely to eat junk food.
- This causes a spike in blood sugar, which can contribute to weight gain and other complications.
Repeatedly, research has highlighted the fact that just one night of bad sleep can slow down your metabolism the next morning, reducing the energy you expend by up to 20 per cent. according to a study in the American Journal of Clinical Nutrition.
So, what is the secret formula or hacks that will reverse the course and keep your metabolism cranking overnight with a good night's rest? Men’s Health ,soccer australia coaching licensesadvises the use of these simple steps.
Lift weights at night: After work, head straight from your desk to the dumbbell rack and you can boost your metabolic rate for up to 16 hours, according to a recent study in Diabetologia. The study findings are published in a paper titled: “The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial”, the study authors say, “There were no significant changes in 24 hr glucose concentrations for either exercise group but lower nocturnal glucose levels were observed in participants who trained in the evening, compared with when they consumed the HFD alone… Fasting blood glucose, insulin, cholesterol, triacylglycerol and LDL-cholesterol concentrations decreased only in participants allocated to evening exercise training. There were no unintended or adverse effects.
Drink a casein protein shake: Men’s Health writeup suggests that you can feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night. What is a casein protein shake? According to Healthline.com, “Casein is a slow-digesting dairy protein that people often take as a supplement. It releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep. Several studies have shown it helps boost muscle growth, along with a ton of other benefits.”
Take a cold shower: An icy shower does more than flush out lactic acid after the gym. According to Eatthis.com, our body is composed of two types of fat: white fat and brown fat. While white fat is the type of fat we typically known as the squishy stuff in our body that appears when we gain weight, brown fat can help us lose weight. Brown fat is metabolically active and burns calories – but the adult body has very little brown fat. Research in PLoS ONE finds that a 30-second freeze is all it takes to activate your body’s brown adipose tissue, or "brown fat"—which, when fired up, melts as much as an extra 400 calories in bed, claims the report in Men’s Health. Dwayne The Rock Johnson swears by cold showers. Make sure you stick your head under the faucet: More brown fat is stored in the back of your neck and shoulders. The professional wrestler-turned-actor takes a three-pronged approach to his daily showering routine: A cold shower "when I roll outta bed to get my day rollin,' " a warm shower "after my workout before work," and a hot shower "after I get home from work," reports USA Today, while quoting The Rock.
Drink green tea: The flavonoids found in green tea boost your metabolism—and if it’s your third cup of the day, you’ll burn 3.5 per cent more calories overnight, according to a 2016 study in the American Journal of Clinical Nutrition (AJCN). A study published in the AJCN found that along with caffeine, the catechin compounds in green tea increased brown fat among the study participants. And the more calorie-burning brown fat an adult has, the better is his/her body fat/muscle ratio. Do not worry about the waking up effect that “tea” has. Green tea will not keep you awake all night.
Sleep in a colder room: The room heater burns a hole in your pocket and also adds to your body fat. There is a fat-burning benefit to colder weather as it causes our body to shiver and activates reactions intrinsically within brown fat cells. As we are mammals and use fat cells to store energy, our bodies are designed to eventually utilize that fuel to regulate our core body temperature in cold temps, says New West Physicians.com. Research from the National Institutes of Health says that turning down your thermostat to a cool 66 degrees Fahrenheit cuts 7 per cent more calories, as your body burns fat to maintain its core temperature.
Explore intermittent fasting: Here’s what doctors from Johns Hopkins Medicine, after hours without food while one is on Intermittent Fasting (IF), the body exhausts its sugar stores and starts burning fat. They refer to this as metabolic switching. Intermittent Fasting — the practice of consciously having calorie-free blocks of time throughout your day or week, sometimes up to 16 hours a day without food has become a popular diet plan that helps people drop kilos. The daily structured block of not eating—as prescribed by IF—can be easier to follow than other weight loss plans.
soccer referee responsibilities,Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.