Diet and exercise are the keys to weight loss right? Well, it turns out that’s not the whole answer. A big part of maintaining a healthy weight can be found in an unexpected place: the bedroom (and no, we don’t mean having more sex, which also works well).
Several recent studies show that even if you work out regularly and eat a healthy diet if you don’t get enough quality sleep, you might actually GAIN weight. A recent study in the bestseller found that sub-par sleep can undermine a weight loss program by as much as 55 percent! The good news is just a few simple tweaks to your evening routine can keep you on track to a healthy weight, even during the holiday season.
1) Flip your sleep switch, turkey most meats, especially turkey, contain Tryptophan, an amino acid with powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to significantly increase hours of deep sleep. And of course, is turkey is also low-fat there’s plenty of it around this time of year!
2) “Close” your kitchen early - Limiting how much you eat close to bedtime can help you lose more weight, according to a study in the journal Cell Metabolism. Researchers compared groups of mice that were allowed to nibble night and day, while the other half eat only eat within an eight-hour schedule. The result? The mice on the eight-hour schedule stayed lean, while mice who snacked whenever became obese—even though both groups had the same calorie intake.
3) Stay cool to sleep off the fate study published in the journal Diabetes suggests that keeping your bedroom cool at night can help reduce belly fat while you sleep. stored in your belly. Subjects when spent a few weeks sleeping in bedrooms below 70 degrees, and as cool as 66, lost belly fat. And as an added bonus, a cool bedroom has also been shown to improve sleep quality.
4) Good scents make sense - Certain scents can actually suppress your appetite and also soothe your nerves for bedtime. One study published in the Journal of Neurological and Orthopedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Consider burning a mint-scented candle an hour or so before bed to fill the room with slimming smells or just try to add a few drops of peppermint oil to your pillow.
5) Relocate the night light - Messing with your circadian rhythms doesn’t with too much doesn’t just muck up a great night's sleep, it may also contribute to weight gain according to a new study (American Journal of Epidemiology). The study’s subjects who slept in a completely dark bedroom were 21 percent less likely to be obese than those sleeping in the lightest rooms. Another tip: Move the night light to your bathroom so if you get up during the night, you’ll stay sleepier than you would if you go to a fully lit room.
6 Go off-line! Research in Zero Belly Diet suggests that the more gadgets in your bedroom, the fatter you’ll get—and that goes double for kids. A study in Pediatric Obesity found that kids with access to an electronic device in the bedroom were 1.47 times as likely to be overweight as kids without a device. That increased to 2.57 times for kids with three devices! Grown-ups should take heed and keep the TV, smartphone, and tablet out of bedroom.
Happy holiday dreams!