Relax With Breathing, Meditation, or Stretching

Relax With Breathing, Meditation, or Stretching

Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.

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Use vegan protein powder—recommended in the bestselling Zero Belly Diet—which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloating that comes from whey.

7 Relax With Breathing, Meditation, or Stretching
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Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. “Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind,” says Mark Balfe-Taylor, director of yoga at TruFusion.

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He recommends the Deaf Man’s Pose. “It can calm the nervous system, release the shoulders and neck and, most importantly, allows you to focus inward, block out stress and relax,” he says.

8 Let in the Cold
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A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

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Keep it cool. And speaking of turbocharging your body’s fat burn, learn how stubborn weight gain may not be your fault, and turn off your hunger hormones with the help of our exclusive report, 25 Foods That Make You Hungrier!

9 Throw Out the Night Light
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Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.

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That leads us to our next sleep-slimming trick….

10 Hide the iPad
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Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.

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Leave your iPad in the living room. Your spouse might thank you, too.

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