Did you know that during sleep can reduce your weight by burning calories during sleep requires some changes in eating and sleeping habits that must be programmed in more on this will discuss this topic
Set your hours of sleep you can calculate calories burned during sleep, how to find a weight loss fitness program. But actually lose weight while you sleep is not guaranteed and the only way you can lose weight continuous intake of calories less than the amount that your body needs for energy services.
You can also follow a regular sleep schedule, get enough sleep and sustain lean muscles lose some calories.
Burning calories during sleep
When you sleep, your body continues to burn calories because it continues to keep the brain, heart, lungs and other vital systems require energy Basal Metabolic Rate (BMR), the term used to define the number of calories needed to carry out physiological functions of sleep is another common term often used interchangeably with resting metabolic rate or RMR BMR amount of energy used during a break any time of day.
During an hour of sleep, many people are 0.4 to 0.5 calories per pound of body weight can burn for example, for a 150-pound person should multiply 150 in 0.4 or 0.5, and the outcome of the use of 60 to 75 calories during the time obtained in a sleep after eight hours of sleep, the 480-500 calorie burn.
And to lose 1 pound, you need to spend more than the amount consumed 3,500 calories, while the diet should be limited to creating a calorie deficit is possible for a person to lose 150 pounds about 1 pound per week is required to burn 500 calories per night lost calories may significantly depend on the amount of weight and duration of your sleep more or less.
Increased metabolic rate during sleep
Up to three times more than fat at rest muscles burn calories as they maintain or increase muscle mass, BMR is influenced by a study shows that you may muscles with protein metabolism, increase the researchers found that before going to bed a snack protein to increase muscle protein synthesis during sleep is sleep, according to a study sports Medicine in 2012 showed that the synthesis of muscle protein drink made from casein may be better absorbed than other types of protein because it supports slow but more and more research is needed to evaluate its effectiveness.
According to a study in the Journal of Nutrition in 2014 that has been taking moderate amounts of protein at each meal stimulates muscle protein synthesis is 24 hours more than when you protein in the. Snacks before bed must be limited to 200 calories or less and the emphasis is a micronutrient such as proteins.
Sleep and weight loss program
When you sleep during sleep, you’re fasting may also help to lose weight when experts laboratory rats exposed to diets with different cycles were eating faster than mice with diet mice lost weight without diet researchers discovered that animals after only a few hours of fasting starts to burn fat. However, for the cell metabolism in the 2012 report more research is needed to prove that the same effect also happens in people.
Lack of sleep to weight gain due to changes in hormones associated with hunger and metabolism to maintain a regular sleep schedule and having eight hours of sleep to maintain muscle mass because higher BMR keeps in a study of the effects of sleep loss in metabolism between the two groups of adults looking for a calorie-restricted diet, but each group with different amounts of sleep were all lost the same amount of weight, but the group that slept less (5.5 hours per night) compared to group has 8.5 hours of sleep, 60 percent more muscle mass and fat mass were 55% lower than in 2010, according to a report in the Annals of internal medicine, the researchers concluded that adequate sleep helps maintain muscle mass but because Although this study included only 10 participants, more research is needed to verify these results.
Tips for improving sleep and metabolism
According to a report in the European Journal of Clinical Nutrition in 2002, you can change to help your body to burn more calories while you sleep do is try to lower the room temperature, metabolic rate by lowering the room temperature of 72 degrees to 61 degrees Fahrenheit increases.
If you want to have enough sleep weight loss dietary factors (such as alcohol, caffeine and spicy foods) that interfere with sleep is a good night’s sleep to avoid the sleep-wake cycle, melatonin is secreted naturally depends on the brain in the dark that makes you sleepy clear the air with the magic amount of melatonin comes down and makes you up if you turned on the lights in the room you hardly want to go to sleep blue light emitted from electronic devices such as phones, TV , computer or tablet is damaging your sleep.