How many meals did you eat yesterday? However you answered the above question, chances are that you actually ate far more frequently than you recall. The majority of us now pack several mini-meals into our each day, according to a study at The Salk Institute. And the longer we stay up, the more calories we consume.

1. 17 Sneaky
17 Sneaky
Ways
Ways
to Lose
to Lose
Weight In
Weight In
Your
Your
Sleep
Sleep

2. WEIGHT LOSS Evidence-Based
17 Sneaky Ways to Lose Weight In Your
Sleep
Shrink your waistline with these after dark weight loss tips.
stay up, the more calories we consume.
How many meals did you eat yesterday?
be simply to get more sleep, so they asked people who ate over the course of 14
hours each day to cut their grazing times to no more than 11 hours a day and to
into our each day, according to a study at The Salk Institute. And the longer we
The scientists speculated that the best way to cut down on calorie intake might
However you answered the above question, chances are that you actually ate far
more frequently than you recall. The majority of us now pack several mini-meals
their excess body weight—just by going to bed earlier.
sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of

3. weight-loss goals!
off hunger, while providing restorative properties," she adds.
insomniacs found that just 1/4 gram—about what you'll find in a skinless
lose while you snooze. And while you're awake, make sure you're trying out
Crossfit Spot Barbell in New York. "If you're the type who can't sleep on an
eggs, can help usher in sleepyhead syndrome," says Julia Falamas, coach at
hours of deep sleep significantly. And that can translate into easy weight loss.
acid found in most meats, has demonstrated powerful sleep-inducing effects. A
study published in The Journal of Nervous and Mental Disease among "mild"
weight loss success. So open your eyes: Here are science-backed suggestions to
empty stomach, a healthy source of fat like avocado or nut butter can help stave
chicken drumstick or three ounces of lean turkey meat—was enough to increase
That means that just a few simple tweaks to your p.m. routine can mean serious
these 21 Best Healthy Cooking Hacks of All Time to keep you on track with your
"Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and
Don't count sheep, eat lamb! Or better yet, a bit of turkey. Tryptophan, an amino
1 Try your sleep switch

4. 2 Schedule tea time
have some sedative properties."
sleep are chamomile, peppermint, lavender and valerian, which actually does
"There is something about the ritual of sitting down to a soothing cup of tea that
tells your brain to slow down and relax," says Falamas. "Some of the best teas for
3 Eat whole grains at lunch
dinner? "Serotonin converts to melatonin in your stage 3 REM sleep, and
know that it's best to eat your complex carbohydrates at lunchtime, not with
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you

5. 4
for women.
can convert enough serotonin to sleep well."
Also, to meet your daily fiber goal, "about 20 grams of insoluble fiber is
serotonin is sourced from whole-grain complex carbohydrates. So you don't
important to enable you to sleep, so aim to eat that daily, and you'll ensure you
need to have carbs before bed to sleep, just have them at some point through the
day," says Cat Smiley, owner of Whistler Fitness Vacations, a weight-loss retreat
If you eat at night, keep it small
dense items.
Isabel Smith, MS, RD, CDN.
While you shouldn't go to bed starving (that presents its own sleepytime
want to eat your last meal at least an hour or two before going to bed," says
problems), you also shouldn't hit the sack completely stuffed. When you eat a
as your breakfast and lunch, especially if you eat dinner on the later side. "You
large meal before bed, your body is working to digest it long into the night—and
if your body is still worked up, so are you. The later you fall asleep, the less rest
Instead of eating a monster meal for dinner, try to keep portions about the same
you'll get, and you'll wake up feeling groggy and more likely to reach for calorie-

6. 6
5 Better yet, set strict kitchen hours
skipping breakfast.
Nighttime fasting—aka closing the kitchen early—may help you lose more
journal Cell Metabolism. Experiment with closing the kitchen at 8 p.m. and
weight, even if you eat more food throughout the day, according to a study in the
Try a protein shake
digesting it.
Having a protein shake before hitting the sack may boost your metabolism,
according to one Florida State University study. Researchers found that men
more thermogenic than carbs or fat, meaning your body burns more calories
resting metabolic rate the next morning than when eating nothing. Protein is
who consumed an evening snack that included 30 grams of protein had a higher

7. whey.
squelching, muscle-building benefits, without the bloating that comes from
Use vegan protein powder, which will give you the same fat-burning, hunger-
Relax with breathing, meditation, or
stretching
7
Pose.
"It can calm the nervous system, release the shoulders and neck and, most
Balfe-Taylor, director of yoga at TruFusion. He recommends the Deaf Man's
importantly, allows you to focus inward, block out stress and relax," he says.
benefits, from increased flexibility and strength to a calmer mind," says Mark
Striking some poses before bed can have a powerful influence on sleep quality
because of yoga's focus on breathing and meditation. "Yoga offers a variety of
Let in the cold
8
attack belly fat while we sleep. Colder temperatures subtly enhance the
blasting the air conditioner or turning down the heat in winter may help us
A striking new study published in the journal Diabetes suggests that simply
through the fat stored in your belly.
effectiveness of our stores of brown fat—fat keeps you warm by helping you burn

8. 9
Participants spent a few weeks sleeping in bedrooms with varying
temperatures: a neutral 75 degrees, a cool 66 degrees,
had almost doubled their volumes of brown fat. (And yes, that means they lost
and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects
Throw out the night light
rooms.
That leads us to our next sleep-slimming trick….
American Journal of Epidemiology. Study subjects who slept in the darkest
Exposure to light at night doesn't just interrupt your chances of a great night's
rooms were 21 percent less likely to be obese than those sleeping in the lightest
sleep, it may also result in weight gain according to a new study published in the

9. Hide the iPad
10
too.
for kids with three devices.
fatter we get—especially among children. A study in the Pediatric Obesity
Research suggests that the more electronics we bring into the bedroom, the
journal found that kids who bask in the nighttime glow of a TV or computer
don't get enough rest and suffer from poor lifestyle habits. Researchers found
that students with access to one electronic device were 1.47 times as likely to be
Bottom line: Leave your iPad in the living room. Your spouse might thank you,
overweight as kids with no devices in the bedroom. That increased to 2.57 times
Turn off the TV
11

10. Blackout with blackout shades
your waist—fast—with these best-ever nutrition tips!
in JAMA found that for every two hours spent watching TV, the risk of
bloodstream and contributes to diabetes and other weight-related risks.
less we move, the less fuel we require; the surplus blood sugar floods the
is so detrimental to health, but one obvious and partial explanation is that the
Discover how just a few other easy tweaks can help you lose up to 4 inches from
Did you know lean people watch less TV? A recent analysis of studies published
developing diabetes, developing heart disease, and early death increased by 20,
15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting
12
putting your body to sleep, is compromised when light is present.
Outside light makes it harder for your mind to shut down, even if you think
you're immune to such instinctive signals. Melatonin, the hormone involved in
"Darken your room so that going to bed, even early, feels natural," Smiley says.
Light-blocking curtains make a huge difference when it comes to falling asleep.

11. bath will also have the same effect.
your brain—which can be very soothing," says Falamas. The heat from the
good night's sleep because it can help relieve tension and relax sore muscles.
Additionally, it can increase the level of oxytocin—a 'love' hormone released by
when you get out and towel off, a dip that helps relax your entire system. A hot
shower also gives your body temperature a lift, resulting in a quick drop in temp
If you normally bathe in the a.m., listen up. "A hot shower is great for ensuring a
Take a hot shower
13
Skip the chocolate
14

12. Don't indulge in a nightcap
dreaming occurs.
down when you want it to if you're sensitive to the compound.
night indulgence, try these filling, guilt-free best snacks for weight loss!
compound that has been linked to heart-healthy benefits, although more
research needs to be done, according to a review published in the journal
REM (Rapid Eye Movement) cycle, which is where truly restful sleep and
eaten too late that chocolate could be the reason you can't fall asleep. Dark
beverage, according to Smith. Drinking too much can hinder your ability to
Wine is our favorite "healthy" alcoholic drink due to its resveratrol—a plant
percent dark chocolate bar contains around 79 milligrams. For reference, an
fall asleep faster, but it actually prevents your body from fully indulging in its
eight-ounce cup of coffee contains around 145 milligrams. For a different late-
Don't get us wrong; we love chocolate. In fact, any bar that contains at least 70
percent cacao is one of our favorite low-sugar snacks or desserts because of its
Chocolate bars have varying amounts of caffeine, but an average two-ounce, 70
Nutrients. However, that evening glass of wine is also considered a high-sugar
snooze. It may feel like that nightly glass of wine is relaxing you and helping you
according to Consumer Lab testing—which can prevent your body from shutting
high concentration of antioxidants and stress-busting abilities. Unfortunately, if
chocolate contains caffeine—about 40 to 50 mg of caffeine per 40-gram serving,
15
sleep disruption, and close the home bar after one or two glasses, tops.
Enjoy a glass earlier in the night—about two hours before bedtime—to avoid

13. sex you get, the better you sleep, and the more weight you lose.
Wanna sleep better and lose more weight? Have more sex. A new study
sleep women got, their sexual desire increased accordingly. And separate
published in the Journal of Sexual Medicine shows that for every extra hour of
research by Adelaide sleep researcher Dr. Michele Lastella showed that the more
Have more sex
16

14. as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is
When it comes to a better night's sleep, some gadgets are total ripoffs (like those
Splurge on a pillow
Say Doctors.
morning with no neck pain," says Smiley.
Not getting enough sleep? Here's What Not Enough Sleep Does to Your Body,
key. "Buying an orthopedic pillow keeps your neck aligned. You'll wake up in the
17
10 Second Bedtime Ritual Triggers Massive
Weight Loss Overnight
Watch The Video For More
Click here Or on video