Most doctors advised that 10 pm is the best time to go the bed if you want to lose weight. However, in this competitive world, we keep working 24 hours to prove ourselves. Even kids used to study late at night which is affecting their health too.
To be more successful when it comes to weight loss goals, the secret may be a good night's sleep. New research suggests that an extra hour of sleep every night could help sleep-deprived people who are overweight eat 270 fewer calories per day without even trying.
Side sleeping: This position helps to improve sleep, lose weight and pain. back, avoid swelling in legs, buttocks, thighs. Sleeping on the left side is a good position for the digestive system, avoiding the accumulation of fat.
Myth: You Shouldn't Eat After 7 P.M.
“However, there's no magic to the 7 p.m. time,” Dobbins says. “Losing weight is a matter of limiting our calorie intake, and most people tend to eat most of their calories in the evening, at dinner and snacking afterward.
Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.
The route to weight control may begin in the bedroom, research suggests. Overweight adults who got just over an hour of extra sleep nightly ate less, researchers found in a study of 80 adults, ages 21 to 40. Sleeping more was linked to a daily calorie decrease of 270 calories, on average.
Getting more sleep reduces caloric intake, a game changer for weight loss programs. Understanding the underlying causes of obesity and how to prevent it is the best way to fight the obesity epidemic, according to Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine.
Having a decent overnight fast may be a great place to start to give your gut bacteria a helping hand. Having a 10-12-hour overnight period, say 7pm-7am where no food is consumed, is a very traditional way of eating.
How fasting and eating is divided each day is called an eating schedule. One of the most common, easy-to-follow schedules is 16:8. This means you fast for a 16-hour period of time and eat your daily meals during an 8-hour period of time. For example, you may want to fast from 7 p.m. until 11 a.m. the next day.
Dining Late at Night
Aside from causing belly fat, eating late and reclining on a full stomach increases your risk of developing acid reflux and indigestion, since gravity is no longer able to pull everything in your tummy straight down.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
Both 12-hour fasting and 16-hour fasting can be effective for weight loss, but 16-hour fasting may be more effective because it may lead to a greater reduction in overall caloric intake (through a more condensed eating window) and promote more significant reliance on fat burning.
The Weight Loss Medicine Clinic at the University of Alabama conducted the study of 90 obese adults between the ages of 25 and 75 over a two-year period. The trial found that those who stopped eating after 3pm lost about 5 pounds (2.3kg) more than those who ate throughout the day.
The 4-4-12 method has a shorter fasting window—12 hours—but eliminates snacking between meals. The goal here is to fast for at least four hours between breakfast and lunch, four hours between lunch and dinner, and at least 12 hours between dinner and breakfast the next day.
For many people, somewhere between 14 and 18 hours of fasting per day is the ideal range, providing more significant weight loss benefits than a 12-hour fast, while still being attainable, says functional practitioner B.J. Hardick, D.C.
New research from Mayo Clinic shows that lack of sufficient sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly.
For an average person
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces.