It's tempting to focus on everyday actions and forget that what we do before bedtime might affect our bodies when trying to lose weight. If you're having trouble losing weight, focus on your nightly routine. Poor nutrition and lack of exercise are the biggest worldwide health concerns, according to the WHO.
If you've been looking for the key to finally losing weight, these behaviors based on actual experiences might be it. Put on your favorite blanket, find a comfortable place to sit, and take a look at your nighttime routine to see whether it's preventing you from losing weight.
Many eat late. Late-night snack calories can't be burned now. Late-night snacks include sugar and unhealthy fats, which can induce weight gain. Break this habit by setting a nighttime eating limit, preferably two hours before bed. This aids digestion and prevents fat buildup after your previous meal.
Using cellphones, tablets, and computers in bed may seem innocuous, but it can interrupt sleep. Blue light from these devices can disrupt melatonin synthesis. Poor sleep quality can raise hunger hormone ghrelin and decrease fullness hormone leptin.
A lack of regulation over hunger pangs is one way this imbalance might lead to excess weight gain. One way to break this tendency is to read a book or take a warm bath in the hour or so leading up to bedtime, rather than using electronics.
Inconsistent sleep can disrupt the circadian cycle. Disrupted circadian rhythms influence metabolism and hormone balance. Try to sleep and get up at the same time every day, including on weekends, to develop a good sleep schedule. The constancy helps your body follow a schedule, which promotes weight reduction and well-being.
Overeating late-night high-carb meals might cause weight gain. Blood sugar spikes and crashes after these meals, causing hunger and desires for sugary snacks later in the evening. A balanced meal with lean protein, healthy fats, and fiber will prevent this. This combo curbs hunger without spiking blood sugar.
Nighttime desires may result from dehydration from not drinking enough water. Your body may confuse thirst for hunger, making you grab for food when it needs liquids. Stay hydrated during the day, but reduce your fluid consumption at night to avoid frequent toilet excursions.
Stress and worry can cause emotional eating, especially at night when cravings are stronger. Cortisol, released under stress, increases hunger and comfort food choice. Deep breathing, meditation, and yoga can reduce stress. These methods might help you relax and avoid unhealthy snacking.
Skipping meals to cut calories might backfire. Not eating enough throughout the day might cause acute hunger in the evening, leading to overeating. Regular, balanced meals throughout the day help sustain energy and reduce late-night hunger. Healthy snacks between meals might also curb hunger.