How to reduce weight in the night

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Title : How to reduce weight in the night
Link : How to reduce weight in the night

Did you know that human body weight will always be reduced by ½ to 1 kg while sleeping at night? Most of the constituent elements that are lost are water. Although just sleeping at night will not reduce your weight drastically, at least reducing weight is no longer as difficult as moving mountains if your sleep quality is always maintained every night.^[1]

Step

Repairing Daily Routines

Start the day by taking diuretics (drugs that boost urine production) naturally. Caffeinated drinks such as coffee and tea are natural diuretics that can stimulate colonic muscle contractions. This contraction is what drives the body to release excess fluid and waste from your body's digestive system. In addition to helping regulate the digestive system, consuming 1-2 cups of coffee or tea every day will make the body feel not bloated or swollen.^[2]
Eat healthy snacks before noon. If your friends prefer to eat sugary or fatty snacks as a snack, try choosing foods that are healthier and able to help reduce your weight. In other words, replace the sugary, fatty, or salty snacks with a healthy snack that can keep the stomach to stay full until lunch time arrives. Be careful, not eating any snacks between breakfast and lunch has the potential to make you eat too much during the day!
- Some options for healthy snacks that you should try are whole fresh fruit, 250 ml of yogurt, or a small bowl oatmeal.^[3]
Perform cardiovascular exercise for 30 minutes every day. In addition to encouraging the body to sweat or excess fluid in the body, doing cardiovascular exercise will also increase your body's metabolism. Increased body metabolism, of course, goes hand in hand with the process of burning fat and removing toxins and excess fluid from the body. In addition, physical activity is also a powerful way to reduce stress. Remember, a person who experiences stress risks eating more and having difficulty removing excess fluid and fat from his body.
- Ideally, you should exercise 30 minutes every day. Do whatever exercise you like, such as walking, cycling, swimming or taking a fitness class.
- At least, exercise 2-3 hours before going to bed at night. Because the body's metabolic rate is higher at night, doing so works to help the body burn more fat overnight.^[4]
Take 30 minutes to release stress every day. When experiencing stress physically and emotionally, the body will produce the hormone cortisol which risks complicating the process of removing excess water and fat. Therefore, try to reduce stress to reduce the production of the hormone cortisol and accelerate the process of weight loss. Some types of activities that you deserve to do:
- Exercising lightly like a leisurely stroll.
- Do yoga and light mation.
- Listen to your favorite music.
- Take a bath regularly.
- Relax at the massage place.^[5]
Don't eat too late. Remember, after receiving food, the body must work to digest it, and the digestive process can make the stomach feel bloated and enlarged. If you eat too late or too close to bedtime, the body will be forced to digest food while sleeping. As a result, you will have difficulty reducing weight overnight. To avoid this, try eating dinner a few hours before going to bed at night.^[6]

Repairing Sleep Routines

If possible, soak in a mixture of water and epsom salt 2-3 times a week. Epsom salt is a natural remedy for removing excess toxins and fluids that risk swelling. That is why, soaking in a mixture of epsom water and salt before bedtime is effective to accelerate the body's ability to reduce its weight. Interested in practicing this method? First, fill the bath with warm water and 500 ml epsom salt. After that, soak in the mixture for 15 minutes. Repeat the process 2-3 times every week.^[7]
Drink green tea before going to bed. Shortly before you go to bed, try brewing a glass of warm green tea. Indeed, green tea is a natural diuretic that can increase your body's metabolism quickly. If taken before bed, the warm and delicious liquid will help the body to burn fat more efficiently at night.^[8]
Create a calm and comfortable sleeping environment. Remember, you have to sleep if you want to remove excess body weight and carbon. To make it easier for you to fall asleep and maintain quality throughout the night, try to create a conducive sleeping environment.
- Set the air conditioner at 18 ° C at night. Indeed, if you sleep in a very cold temperature, the body will be "forced" to do fat burning in order to maintain its warmth.^[9]
Reduce exposure to light at night. In addition to reducing the quality of sleep at night, light that is too bright will also make your weight rise, you know! Therefore, reduce exposure to light at night by closing the room curtains, turning off the lights, turning off the television, and keeping the computer, laptop, tablet, and cellphone away from your bed. ^[10]
Get enough sleep. Remember, sleep is one of the important factors to regulate hormone levels in the body. As a result, the diet and metabolic rate of the body are very much determined by the quality of your sleep! When sleeping, the human body will generally remove 1 kg of body water and carbon weight through its breathing. That's why, the average adult needs to sleep 7½ hours every night. If you always have trouble sleeping for 7-8 hours every night, try changing your routine to meet that duration.^[11]
- If you have always slept 7 hours or more at night, chances are that your weight will not change too much if the time is added by 30 minutes to 1 hour.
- If you have always had trouble sleeping all this time, you should lose weight quickly if the sleep pattern begins to be repaired.

Adjust the diet

Drink more water. A dehydrated body has a greater potential to store excess water. To get rid of excess fluid stored by the body overnight, drink as much water as possible throughout the day so that the body is not dehydrated.^[12]
- The average man must drink 3 liters of water every day.
- The average woman must drink 2 liters of water every day.^[13]
- As much as possible, avoid alcohol and caffeine! Both contain substances that risk dehydrating the body.
- Also reduce consumption of sugary drinks and high in calories even though both are able to hydrate the body.
Reduce sodium intake. When consuming sodium, the body will store excess fluid which risks making the stomach feel bloated and looks enlarged. To reduce sodium levels in the body, make sure you avoid:
- The food feels salty.
- Adding salt to food.
- Foods that don't taste salty but contain sodium, including: canned foods, processed meats, and frozen foods.^[14]
Limit sugar consumption. Eating high sugary foods will only increase fat levels in the body. Therefore, try avoiding sugary foods and drinks throughout the day, including:
- Sweet and sugary sweets and snacks
- Fruit juice
- Soft drink
- Drinks containing alcohol^[15]
Reduce carbohydrate intake. Know that every gram of carbohydrate that enters the body contains at least 4 grams of water. After the carbohydrate digestion process is complete, the body will convert carbohydrates into sugar and fat. To reduce the amount of water, sugar and fat stored in the body, try limiting your carbohydrate intake. Indeed, you can reduce about 4 kg of body water weight if you do a low carbohydrate diet properly.^[16]
Increase consumption of protein, fiber, and potassium. To lose weight quickly, try replacing sugary snacks or solid carbohydrate foods with foods high in protein, fiber and potassium.
- Foods that are rich in protein such as meat and legumes can increase the body's metabolism and accelerate the process of muscle formation.
- High-fiber foods such as green leafy vegetables and whole grains or whole grains, and high potassium foods such as bananas and peanut butter, can increase the body's ability to burn fat and remove excess fluid.^[17]