Many people focus on the combination of diet and exercise and forget about the third important component, which is sleep.
Losing weight is a challenge for most people as it involves a set of habits that need to be managed. Many people focus on the combination of diet and exercise and forget about the third important component, which is sleep.
When the nightly routine is neglected by those trying to lose weight, the process can become more difficult and time consuming. Experts warn that being careful about the activities we do before bed is essential to ensure weight loss.
Nutritionist Carla de Castro, who works in Brasilia, highlights what you should do at night if you want to lose weight:
Avoid Eating Late
At dusk, some bodily functions slow down. One is digestion. Stopping to eat before bed is a good way to not ingest calories that your body will not be able to burn.
Choose something easy to digest
If the person needs to eat something close to bedtime, the ideal is to prioritize protein foods that are easy to digest. “Eating three eggs before going to bed does not disrupt the diet because the digestion of the egg is faster”, says Carla.
Do not exaggerate
Avoid strenuous exercise at night, such as lifting weights at the gym. These activities increase levels of cortisol and adrenaline, hormones that interfere with the feeling of relaxation. During the night, the neurotransmitter that must prevail is melatonin.
Abstain from Alcohol
The idea of having a glass of wine to relax and fall asleep may actually make sleep worse. Alcohol slows down the body’s production of melatonin and makes you get up in the middle of the night to go to the bathroom or drink water.
Avoid hot baths
When you sleep, your body temperature drops. Therefore, taking a hot bath before going to sleep interferes with good body shape. A warm bath helps with cooling as well as adjusting the ambient temperature for cooling.
Turn off the TV
Computer screens, cell phones and television emit blue light that is responsible for inhibiting melatonin production, i.e. it keeps you awake.
Set a Bedtime
Establishing a routine for sleeping at the same time each day encourages your body to naturally feel sleepy at that time. Reducing the occurrence of house lights at night can also be part of the habit.
Have a Relaxing Tea
Drinking chamomile or fennel tea is a way to calm the body and induce relaxation and sleep.
“Avoid drinks that excite you, such as black tea or coffee. They will give you insomnia. In fact, anything with caffeine at night will be bad for you”, warns Carla.
