Wouldn’t it be great if you could lose weight overnight? That would, in the most literal sense, be a dream come true. What if we told you that this dream is actually reality? In fact, your body burns more calories during your sleep than when you’re awake in rest mode. Sleep and weight loss is actually a thing!
This article will tell you how to lose weight while sleeping. Although you still burn less calories while sleeping than when you are exercising, every calorie counts! Let us compare a few activities to get an idea of how many calories you burn throughout the day! Afterwards, we will tell you how to lose weight overnight by simply sleeping!
How many calories do you burn walking
The average human walks about 7500 steps per day. In other words, you walk about 5.7kilometres/3.5 miles per day. Keep this up until you reach 80, and you will walk 177.000 kilometres/ 110.000 miles in your lifetime. That means you will walk 5 times around the equator – amazing isn’t it!
The amount of calories you burn depends mostly on your weight. Your average speed also plays a role in this. However, the rule of thumb is that you burn about 160 calories per kilometer if you weigh about 80 kilograms (or 100 calories per mile if you weigh 180 pounds) . If you weigh 55 kilograms, you burn 100 calories per kilometer (or 65 calories per mile if you weigh 120 pounds).
This means, on average, that you burn 375 calories by simply walking on a daily basis!
How many calories do you burn sitting
On average, Americans spend about 9.3 hours per day sitting. It sounds like a lot, but it is quite normal. Remember that this accounts for the average 8-hour work day, the drive home and your daily meals. If you are a person who spends more time in front of a screen, this number will most likely be higher.
Just as with burning calories while walking, it highly depends on your weight. However, calories you burn while sitting is also dependent on how active you are. If you sit passively for an hour, a person weighing 55 kilograms/ 150 pounds burns about 68 calories. If you do light work, the same person would burn 102 calories. If moderate work is being done, it goes up to 170 calories.
Let’s go back to the average of 9.3 hours of sitting per day. Depending on your weight, you will burn about 1054 calories while sitting. I know - shocker isn’t it?
How many calories do you burn sleeping
So, how much weight do you lose overnight? Let us have a look on how to lose weight overnight – sleep and weight loss goes hand in hand. On average, a human being needs about 8 hours of sleep. However, this depends on many factors as some need more or less sleep than others. It also depends on the age of the person. For example, teenagers need an hour more of sleep than adults. The opposite is true for the older generation of people.
In fact, it may even depend on where you live. It turns out that different cultures also have different sleeping habits. The top 3 countries in terms of sleeping hours are (in descending order) Australia, Poland and the United States. The countries that get the least amount of sleep are (in descending order) Norway, Korea and finally Japan.
A person who weighs 55 kilograms/ 150 pounds will burn about 63 calories per hour of sleep. Once again, this depends on the weight, quality of sleep and time spent sleeping. This means that the more you weigh and the more you sleep, the more calories you will burn! Doesn’t that sound like the perfect diet? So, the best way to lose weight fast is to include a proper night’s sleep – as simple as that! That’s how to lose weight overnight!
If you don’t sleep enough or sleep at the wrong time of the day, it will disturb your metabolism. In order to burn fats while sleeping, you need enough of it, otherwise it does not work. Our body is designed to be active during the day and rest at night. Your biological rhythm gets imbalanced, if you’re forcing the body to sleep less or when you sleep during the day. This leads to less calories being burnt compared to when you get enough sleep at the right time. In the end, sleep deprivation will have negative consequences on everything. This includes your concentration, energy household, reaction times, and even weight.
Once again taking everything on average, you will burn 504 calories every night by simply sleeping!
If you add walking, sitting and sleeping together, you will have already burnt almost 2000 calories. This does not include the recommended amount of sports and mindfulness exercises. Both of which contribute greatly to living a healthy life. But there is more to know on how to lose weight overnight and burn fats while sleeping.
How to lose weight overnight – 4 tips
Let us have a look at how you can increase the amount of calories you burn overnight. We have 4 tips for you to get you to your dream weight in no time. Funnily enough, most of them are the recommended activities to lose weight anyway. However, they also contribute to losing weight overnight while sleeping!
How to lose weight overnight - A good night’s sleep
There is a reason that we put sleeping as the first tip. It is because it will have an effect on your whole mental and physical capabilities of the next day. Sleep plays a huge role in living a healthy life. Let us see how to lose weight while sleeping.
How many hours sleep you need to lose weight depends on the person itself. Experts advise on a minimum of 7,5 hours of sleep a day, whether to lose weight or due to other health reasons. More sleep will not always result into more weight loss. However, it is very important to have a regular sleep rhythm. This will make sure you feel well rested during the day and prepares you for life’s daily challenges. It is advised to sleep more if you suffer from sleep deprivation or other sleep issues. This includes waking up too early or sleep too late. In this case more sleep will result in to losing weight. It might be tempting to use this as an excuse to sleep longer on your mattress, but enough is enough.
What also plays a key role in getting the healthy sleep you deserve is the mattress you sleep on. We highly recommend a Vita Talalay latex mattress for many reasons. First of all, it is the healthy choice as it is made of pure natural materials. In addition, it includes no harmful substances whatsoever. Furthermore, the unique natural comfort material also makes sure that your whole body gets the rest it deserves. The benefits of Vita Talalay latex are unsurpassed when it comes to health. All of the benefits have also been certified by numerous independent certifications.
How to lose weight overnight - Eat healthy foods
Eating healthy isn’t a big surprise, of course. However, it does play a big role when you want to lose weight sleeping. After all, who likes waking up bloated? An average woman needs to eat about 2000 calories to maintain and 1500 calories to lose weight per day. The average man however, needs about 2500 calories to maintain and 2000 calories to lose weight per day. Depending on whether you are looking to maintain or lose weight, try to follow these numbers. Combine this with a healthy diet and you will be on the right track! You won’t wake up skinny immediately, but over time it will help you lose weight. Overnight weight loss is also not healthy for you – it takes time! Easier said than done (chocolate cake always seems like a good idea, I know), but it will be truly worth it!
As mentioned above, sleep has a significant impact on your eating habits. Research from universities in Germany and Sweden has shown that sleep deprivation causes cravings. The reason for that is because, the hormones Ghrelin and Leptin, which influence your appetite, get out of balance. The less sleep you get, the hungrier you get. When you are feeling hungry, it’s more difficult keep to your diet or to eat healthier. Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Centre in New Jersey says, “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods”. Researchers found that people who are sleep deprived tend to eat more than 500 additional calories daily. That is definitely not how to lose weight overnight!
Another study from NHANES (National Health and Nutrition Examination Survey) involving 4,548 participants showed that people in different sleep categories also had distinct diet patterns. The participants were divided into 4 categories: very short sleepers: less than five hours a night, short sleepers: five to six hours a night, normal sleepers: 7 to 8 hours; and long sleepers: nine or more hours a night.
It turns out that short sleepers consumed the most calories, followed by normal sleepers, then very short sleepers. Long sleepers consumed the least calories. However, Normal sleepers have the highest food variety in their diets, while very short sleepers had the least variation of food. Apparently those who sleep a lot know by nature how to lose weight overnight!
How to lose weight overnight - Exercise regularly
A common logic to lose weight is to exercise more. However, in order to exercise you need to have the energy to do so. Once again sleep plays an important role. A good sleep makes you feel better, fitter and more energized to do sport, run, walk and whatever activities you do to lose weight. While when you don’t get enough sleep, you’re less comfortable in your skin and you’ll probably feel cranky. The chances are that you don’t even start exercising and stay in bed. Even if you’re going to exercise, it is harder to give optimal performance; the exercises are less frequent and less intense.
If you want to lose weight, it is recommended to aim for 200 minutes (or more than 3 hours) per week of moderate exercise. However, if you decide to cut down on calories (as mentioned above) and exercise regularly at the same time, you may even be able to cut down to 1.5 hours per week. However, here we are solely talking about weight loss and not building up muscles.
How to lose weight overnight - Mindfulness exercises
Mindfulness is an essential part of living healthy. Having a peace of mind and calm psyche is what essentially makes you happy. Although there are, of course, many definitions of happiness, it is a great contributor to overall life satisfaction.
Meditation, for example, burns around 71 calories per hour for those who weigh 55 kilograms/ 150 pounds. Although meditating throughout the day does not directly affect the calories you burn while sleeping, it impacts your sleep quality greatly. Once again, it all goes back to the sleep quality and duration.
In addition, you can also make use of mindfulness exercises in connection with your diet. Here are 4 things you can do to make sure that you control your calorie intake while gaining peace of mind!
1. Consider what you eat.
Is it necessary and healthy? Why not skip this time if it does not match those criteria? Of course, you should treat yourself once in a while. After all, it is good for your mental health and happiness – but do not over do it!
2. Make space for your meal
Especially if you have a busy schedule, you really need your moments of rest. One of those moments could be during your meals. Clear the table, put away your cellphone and laptop for a while and really enjoy the meal. Take a few more minutes just for yourself directly after. You will thank yourself for it later.
3. Focus on the food
Take a bite, and actually taste the food. Taste every single ingredient and find out how it actually makes you feel – regardless of the contents. Are you happier after or does the meal simply fulfill its purpose of making you full? It is important to do more things that make you happy, and do less things that make you unhappy. That also applies to your food!
4. Take your time
Pause between each bite. Actually enjoy the meal and the break, there is no need to rush. Whatever tasks are on your to-do list can wait 5 minutes. After all, what is more important than ones health?