Drink a Protein Shake Before Bed
Drink a shake with about 30 grams of protein before heading to bed. Research has proven that it helps increase the number of calories the body burns while resting. Protein also aids in muscle repair, and the more muscle mass you have, the more calories you burn at rest.
Eat Smaller Meals at Night
Avoid eating large meals in the night and abstain from doing so just before sleeping. During deep sleep, our brain emits a growth hormone. If you eat late at night, the growth hormone stores the food in your system as fat instead of fuel.
Drinking alcohol close to bedtime will make your body metabolize the alcohol during your sleep, keeping you from achieving a state of REM, which is when the body burns the most calories. A glass of wine with dinner is fine, but remember to stop drinking alcohol three hours before you go to bed.
Set Your Bedtime
We all acknowledge that getting an optimal amount of sleep is paramount to our health, and yet busy schedules, movies, and cellphones get in the way of getting sound sleep. Committing to a healthy number of snoozing hours per night (7-8 hours) helps the body to burn more fat. An American Journal of Clinical Nutrition study found that well-rested people burned 20% more calories after eating than those who got less, improper sleep.
Shutdown All Electronics
Research conducted at Harvard University found that short-wavelength blue light emitted by tablets and smartphones prohibit the body’s production of the sleep-aiding hormone, melatonin. Another study conducted by Singapore based researchers found that long hours of television viewing caused higher levels of triglycerides (associated with diabetes) and lower levels of adiponectin (a protein that regulates glucose levels and fatty acid breakdown) in the body.