Some people believe the best way to lose weight is to go to the gym every chance they get.
Others believe its all about what goes on in the kitchen.
And while working out and eating right are both vital parts of transforming your body, its what you do right before bed that can have the greatest impact on your results.
It may sound crazy, but you can sleep your way to leaner physique.
In fact, it doesn’t matter if you spend 3 hours a day in the gym and eat nothing but chicken and broccoli, if you’re not getting quality sleep every night you will not reach your weight loss goals.
The good news is even if your sleep habits are currently sub par, all it takes is a few small tweaks to get back on track.
And once your sleep habits improve, your weight loss results will skyrocket.
7 Things You Should Do Before Bed To Maximize Weight Loss
Create A Routine
Getting good sleep starts by creating a simple routine you can follow every night.
Your routine should start an hour before you go to bed and you should do it every night.
Following the same routine every night will help you program your sleep triggers.
Your sleep trigger could be reading a book, journaling, or having a protein shake.
Eventually, as you start doing the same routine before bed, your brain will start to associate that behavior with bedtime.
As a result you will quickly fall asleep and fast track your body’s ability to burn fat.
Hit The Weights Right Before Bed
Lifting weights is one of the best ways to maximize your weight loss results.
Do it right before bed and you will optimize the weight you are able to lose during sleep.
A study published in the International Journal of Sport Nutrition found that individuals who performed some sort of resistance training had an elevated resting metabolic rate for an average of 16 hours after the workout was complete.
This basically means your body will still be burning additional calories several hours after you finished working out.
When it comes to weight loss your main goal is to burn more calories than you consume. Adding resistance training to the mix is a great way to ensure that happens.
Do it right before bed and you will get even better results.
Eat Carbs Before Bed
This is sure to be a bit controversial but just stick with us for a minute.
If your goal is weight loss, which obviously it is, eating carbs before bed may be able to help you reach that goal.
Several members of the Israeli Police Force participated in a randomized clinical trial that lasted 6 months.
The members were separated into two groups. The experimental group and the control group.
The experimental group ate a low calorie diet and had the bulk of their carbohydrates during dinner.
The control group ate a similar diet with one big difference. Instead of having mostly carbohydrates at dinner time they spread their carbohydrate intake throughout the day.
After six months it was the experimental group that had the best weight loss results.
By eating mostly carbs at night they were able to lose more weight and more body fat than those in the control group.
They also experienced a greater reduction in waist size.
Put All Electronic Devices Away
Remember the goal is to make sure you get plenty of sleep every night. That is how you will maximize your weight loss results.
Its very difficult to get good rest if you are staring at a screen right before bed.
According to the Zero Belly Diet, the more electronic devices you take to bed with you, the fatter you will get.
This is especially true when it comes to children.
Pediatric Obesity published a study that found children who watch TV or play on their mobile device before bedtime don’t get enough rest.
As a result they make poor lifestyle choices.
While we know you’re not a child, the same concept applies to adults.
For best weight loss results consider leaving your electronic devices on a dresser where you can’t reach them. This way you won’t be tempted to use them while in bed.
Get It On With Your Partner
That’s right! Getting it on right before bed is a great way to relax and fall asleep with ease.
What a fun and exciting way to work toward your weight loss goals.
So turn off the lights, turn on some Marvin Gaye, and get it on!
One of the easiest ways to keep your metabolism in high gear is to eat several small, nutrient dense meals throughout the day.
Eating frequently throughout the day does two very important things.
Firstly it keeps your appetite in check, and secondly it causes your body to burn fat all during the night.
Use The 20 Minute Rule
There is nothing worse than just laying in bed for hours on end without falling asleep.
And that is where the 20 minute rule comes into play.
If after 20 minutes you are still wide awake, get out of bed and find something quite to do.
Make sure its not too stimulating as the goal is to help you go to sleep.