The key to losing weight while sleeping lies in "muscle mass"? 3 moves to burn calories while sleeping
Can “sleep” alone help you lose weight? Is it related to an individual’s “basal metabolic rate”?
Can sleep alone help you lose weight? The American Sleep Foundation points out that even in a deep sleep state, the human body is constantly burning calories, and can consume approximately 50 calories per hour at night. This average value corresponds to the recommended sleep time for adults (the US CDC recommends 7-9 hours), and at least about 350 calories can be burned.
However, British nutritional science and intestinal health expert Claire Murray said in an interview with foreign media that the calories burned during sleep still largely depend on the individual’s “basal metabolic rate.” The basal metabolic rate may be affected by factors such as gender, weight and height, and body hormones. As you age or lose weight, the basal metabolic rate will decrease, which will also affect calorie burning during sleep.
Experts point out that adequate sleep can help burn calories and “3 habits” to promote body metabolism.
Rachel Larkin, a nutritionist at the British Academy of Nutrition and Lifestyle Medicine (BANT), believes that if you are born with a slow metabolism and have bad living habits such as day and night reversal and uneven diet, your body will be more likely to accumulate calories and form an obese body. Larkin recommends the following practices to help burn calories while sleeping:
Fitness workout. Building muscle requires burning more calories than building fat. Research in the journal Medicine and Science in Sports Medicine (MSSE) points out that after intense weight training, the body must repair damaged muscle tissue, thereby increasing the body’s basal metabolic rate. Research shows that people who do weight training or resistance training burn calories faster than ordinary people, and there is a significant difference even during sleep.
Consume moderate amounts of caffeine. Research in the “Journal of Medicine and Food” shows that caffeine helps triglycerides release fatty acids, which are regarded as one of the fuels that drive the body’s operation. Reducing triglycerides makes it easier for protein synthesis in muscle cells, which not only increases body energy, but also helps promote metabolism.
Adjustment of eating habits. Larkin said that among the three nutrients - fat, sugar and protein, protein has the highest “thermogenic effect of food intake”. Compared with 0-3% of fat and 5-10% of carbohydrates, the thermogenic benefit of protein intake is 20-30%. Moderate intake of protein has a positive effect on calorie consumption.
Larkin adds that eating too late in the day can also affect calorie consumption. Eating a meal 2 hours before going to bed or having a late-night snack will increase blood sugar and make it more difficult to relax. Not only does it affect sleep quality, it may also make digestion difficult in the gastrointestinal tract.
Is chronic lack of sleep related to obesity and diabetes? Is sleep apnea also a culprit?
The American Sleep Foundation states that the human body burns more calories when awake. Even though staying up all night may cause calories to be burned more quickly, long-term lack of sleep may still cause hormone concentrations to increase, affect glucose regulation, and then produce insulin resistance, which is related to obesity, overweight, and even type 2 diabetes.
In addition, obstructive sleep apnea (OSA) is one of the culprits of “fragmented” sleep. Sleep apnea is thought to be linked to obesity, suggesting the disorder may also affect nighttime caloric expenditure. The American Sleep Foundation recommends that in addition to dietary adjustments and active exercise, ensuring a quiet and opaque sleep space can optimize metabolism and increase calorie burning efficiency during sleep.
source:
How Your Body Uses Calories While You Sleep
A 45-minute vigorous exercise bout increases metabolic rate for 14 hours
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