10 Effortless Nighttime Hacks for Shedding Pounds While You Sleep
Prepare Your Breakfast in Advance
One of the keys to successful weight loss is having a nutritious breakfast ready to go in the morning. This prevents you from skipping this important meal or making unhealthy choices when you're rushed or hungry. Overnight oats are an easy, delicious option you can make in batches. Simply mix rolled oats, your milk of choice, and toppings like fruit, nuts or seeds in a jar and let it soak in the fridge overnight. In the morning you'll have a filling, fiber-rich breakfast waiting for you. Other make-ahead options include chia pudding or healthy breakfast cookies.
Pack Your Lunch and Snacks the Night Before
Having a plan for your midday meal and snacks is just as important as breakfast. If you prep lunches on the weekend, pack them up the night before so you can grab and go in the morning. Leftovers make convenient lunches too - put dinner remainders in portable containers so they're ready to take to work. For nutritious snacks, pre-portion things like cut veggies, fruit, trail mix, and nuts so you have healthy options on hand and aren't tempted by the vending machine.
Lay Out Your Workout Clothes
Fumbling around in the morning trying to find clean gym clothes can derail your motivation. Before bed, set out a complete exercise outfit, including fresh socks and sneakers, so you're ready to dress and get out the door. Pick clothes that are comfortable and make you feel confident. Seeing your workout gear laid out will give you one less excuse to bail on exercise.
Put Exercise on Your Calendar
Treat your workouts like any other important appointment by scheduling them in advance. The night before, look at your calendar and block off time specifically for exercise, whether it's a gym session or an outdoor run. Commit to your sweat sessions just like you would a work meeting or doctor's visit. Writing it down will make you more likely to follow through.
Wind Down with Relaxation
Constant stress can lead to elevated cortisol levels, which is linked to increased belly fat. Before bed, take a few minutes to relax your body and mind. Try a few gentle yoga stretches, meditate, journal, or read a few pages of a book. Even 10 minutes of de-stressing can lower cortisol and set you up for a better night's sleep, which is key for weight loss. Avoid intense exercise right before bed, though, which can energize you and make it harder to fall asleep.
Sip Some Metabolism-Boosting Tea
Certain herbal teas have compounds that may give your metabolism a slight boost to aid weight loss efforts. Sip a cup of warm tea as part of your bedtime routine. Grated ginger and cayenne pepper are two additions that can gently increase the heat your body produces, leading to more calories burned. Chamomile tea promotes better sleep, and well-rested people tend to make healthier food choices.
Practice Mindful Meditation
Mindfulness meditation has many benefits, including lowering stress levels, improving sleep quality, and supporting weight loss. Before bed, find a quiet spot to sit and focus on your breath for 5-10 minutes. Observe your thoughts without judging them. Meditating at night can ease anxiety and racing thoughts that keep you awake. Quality sleep is essential for regulating the hormones that control appetite and feelings of fullness.
Limit Screen Time Before Bed
The blue light emitted by smartphones, tablets, TVs and computers can interfere with your body's natural sleep-wake cycle. Aim to shut off screens at least an hour before bedtime. Instead, wind down with a calming activity like reading a book, listening to music, or gentle stretching. Getting a full night's rest is one of the best things you can do for your overall health and maintaining a healthy weight.
