At night you lose about half a kilo to a whole kilo of body weight. Much of that is water. A sleep diet will not make you lose a lot of weight, but by sleeping well every night you will lose the excess pounds more easily.
Part 1 of 3: Restructure your daily routine
Step 1. Start drinking a natural diuretic every day
Caffeinated drinks like coffee and tea are natural diuretics - they stimulate the intestinal muscles, causing them to contract. These contracting movements flush water and waste products from your body. In addition, you will also suffer less from bloating if you drink 1 to 2 cups of coffee or tea in the morning or during your day.
Step 2. Eat a healthy snack in the middle of the morning
Some people eat sugary and fatty snacks between meals to get energy, and other people choose not to snack. However, both options do not help if you want to lose weight. If you want to eat snacks, replace that tempting sugary, salty or fatty snack with a healthy snack to keep you from feeling hungry until lunchtime. If you prefer not to eat anything between meals, you are more likely to eat a lot during your meals. To avoid overeating at lunchtime, have a healthy snack in the middle of the morning to avoid feeling hungry.
Healthy snack options include fruit, a cup of yogurt, or a small bowl of oatmeal
Step 3. Do cardio exercises for half an hour
Cardio exercises are good for your body in a number of ways. First, you sweat when you exercise, which is an easy and efficient way for your body to get rid of excess water weight. Secondly, exercise ensures a faster metabolism. With a faster metabolism, you burn more fat and your body gets rid of the toxins that cause you to retain water. Finally, physical exercise is an excellent way to reduce stress. When you're stressed, you can overeat, retain fluids, and store more fat than you need.
- Try to exercise for about half an hour every day. You can walk, cycle, run, swim or take a sports class.
- Think about exercising 2 to 3 hours before bedtime. Because your metabolism is faster, you will burn fat at night.
Step 4. Try to de-stress for half an hour every day
When you are stressed, the hormone cortisol is released in your body. Cortisol is released when your body is physically and/or emotionally stressed. This hormone causes your body to store more fat and retain water. By lowering your stress level, you can reduce the amount of cortisol in your body and start losing weight. The following activities can help you relax:
- To move. Take a brisk walk.
- Yoga and/or meditation.
- Listen to your favorite music.
- To take a bath.
- Get a massage.
Step 5. Eat early in the evening
After you eat a meal, your body has to digest the food. The digestive process can make you feel bloated. So if you force your body to digest your food while you sleep, you probably won't be able to lose weight overnight. To avoid going to bed with a bloated feeling, eat your dinner several hours before you go to sleep.
Part 2 of 3: Restructure your evening routine
Step 1. Take a bath with Epsom salts 2 or 3 times a week
Epsom salts naturally flush out toxins from your body and get rid of excess fluids that can make you feel bloated. Taking a bath with Epsom salts before going to bed will help you lose weight at night. Fill the bathtub with warm water and add 600 grams of Epsom salt. Stay in the tub for 15 minutes and repeat this routine two or three times a week.
Step 2. Drink green tea before going to sleep
Before going to sleep, make a nice warm cup of green tea. Green tea is a natural diuretic and helps to speed up your metabolism. If you drink green tea before bed, this warm, soothing liquid will help you burn fat more efficiently at night.
Step 3. Provide a restful sleeping environment
To lose water weight and carbon dioxide during your night, you need to sleep. To help you fall asleep quickly and stay asleep through the night, turn your bedroom into a place that helps you sleep well and lose weight.
Maintain a temperature of 19° C in your bedroom. When you sleep in a cold room, your body has to burn its store of fat to get warm
Step 4. Avoid being exposed to light
Being exposed to light at night will prevent you from sleeping well and will even make you gain weight. You can avoid unnecessary exposure to light by putting blackout curtains on your windows, removing nightlights from your room, turning off your television, computer and tablet, and putting your phone away.
Step 5. Get enough sleep
Sleep regulates the body's hormones that determine when and how much you eat, and improves your metabolism. During your sleep you also lose a maximum of one kilogram of water weight and carbon dioxide through your breathing. The average adult needs about 7.5 hours of sleep per night. If you can't manage to sleep 7-8 hours a night, adjust your schedule to allow for longer sleep.
- If you're already sleeping at least 7 hours a night, you may not notice much of a difference in your weight if you try to sleep half an hour to an hour longer.
- If you are severely sleep deprived, it should be easier for you to lose weight if you manage to sleep longer.
Part 3 of 3: Adjusting your diet
Step 1. Drink more water
When your body is dehydrated, it will retain moisture faster. In order to lose excess water weight at night, it is important to drink the recommended daily amount of water during the day.
- The average man needs 3 liters of water per day.
- The average woman needs 2.2 liters of water per day.
- Do not drink large amounts of caffeinated and alcoholic drinks, as they dehydrate your body.
- Other drinks can help keep your body well hydrated, but don't drink too many sugary and high-calorie drinks.
Step 2. Make sure you consume less salt
If you eat a lot of salty foods, your body will retain water. The excess water can make your stomach swell and increase your waist size. To reduce your salt intake, avoid the following:
- Foods with a salty taste.
- Sprinkle salt on your food.
- Foods that do not taste salty but do contain salt, such as canned foods, processed meats, and frozen meals.
Step 3. Make sure you consume less sugar
If you eat a lot of sugary foods, your body stores more fat. Avoid eating and drinking sugary foods and drinks during your day, such as:
- Sweets, sweets and desserts
- Fruit juice
- Soft drink
- Alcoholic beverages
Step 4. Make sure you consume fewer carbohydrates
When your body digests carbohydrates, it retains about 5 ml of water for every gram of carbohydrate. When the food is completely digested, your body stores the carbohydrates as sugars and fats. You can eat fewer carbohydrates to ensure that your body retains less water and stores less fat and sugar. With a safe low-carb diet, you can lose 5 pounds of water weight.
Step 5. Get more protein, fiber and potassium
To lose weight, swap out your sugary snacks and meals full of carbohydrates for foods that are high in protein, fiber and potassium.
- Foods that contain a lot of protein, such as meat and legumes, stimulate muscle building and ensure a faster metabolism.
- Foods high in fiber like green leafy vegetables and whole grains, and foods high in potassium like bananas and peanut butter help your body burn fat and get rid of excess fluid.