PT Health Life

8 habits before going to bed to help lose weight effectively

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PT Health Life – To lose weight effectively, you need to follow an appropriate exercise plan and diet. However, some healthy habits before bed can also help burn more calories, thereby losing weight faster.

1. Don’t eat too late

To lose weight , it’s best not to eat dinner too late. People who tend to eat later at night also tend to eat more calorie-dense foods.

This causes the calories eaten to not be fully consumed. Therefore, these calories will be converted into fat, accumulated in the body, causing a burden on the digestive tract, affecting sleep quality and, in the long run, causing weight gain.

To lose weight, it’s best not to eat dinner too late.

2. Avoid exercising right before bed

Many people think that exercising will burn more calories while sleeping, so they choose to exercise at night. However, it should be noted that exercising too close to bedtime can make it difficult to fall asleep, affecting sleep quality .

It is best to choose light exercise about 2 hours before going to bed. You can choose simple exercises such as walking, jogging, yoga… to relax muscles, improve circulation, consume energy, and get better sleep.

It is best to choose light exercise about 2 hours before going to bed.

3. Don’t drink alcohol 

The main ingredient of wine is starch or sugar, so the amount of calories that wine provides is relatively high.

– 100ml of sticky rice wine provides about 170 calories.

– 100ml of white wine provides about 81.7 calories.

– 100ml of red wine provides about 82.9 calories.

– 100ml of champagne provides about 73 calories.

– 1 cocktail provides about 300 calories.

Therefore, drinking alcohol before going to bed is a bad habit that can cause weight gain and in the long run will affect overall health.

Alcohol contains a lot of excess calories and can disrupt sleep.

4. Keep the bedroom temperature always cool

Some studies show that temperature can affect how the body processes fat, and sleeping in a cooler room may help burn more calories overnight.

In addition, cool room temperature will help you have a good night’s sleep. The ideal temperature in the bedroom is about 24-25 degrees Celsius.

5. Avoid blue light

Sleep disruption affects the production of melatonin (a hormone that helps regulate the body’s sleep-wake rhythm). One of the causes of sleep disruption is blue light from electronic devices such as phones, laptops and TVs.

Therefore, using electronic devices too close to bedtime will make it harder for you to fall asleep. This can reduce sleep time and make you tired the next morning.

Using electronic devices too close to bedtime will make it harder for you to fall asleep.

6. Wake up and sleep on time

Following a consistent schedule for going to bed and waking up at the same time every day will help manage your body’s circadian rhythm and ensure you get enough sleep each night.

Sleeping and waking up on time helps the body relax and no longer crave snacks, thereby helping to lose weight better.

7. Relax before bed

Relaxing before bed can relieve any stress from the day. You can drink chrysanthemum tea, listen to music, bathe with bath salts/warm flower water, have a massage…

8. Getting enough sleep helps lose weight effectively

Research shows that while sleeping, the body consumes about 300 – 400 calories, equivalent to the amount of calories burned after 1 hour of jogging. Therefore, to burn more calories during sleep and effectively lose weight and belly fat, you need to ensure you get enough sleep (at least 7-8 hours per night).

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