Did you know that the human body weight will always be reduced by to 1 kg when sleeping at night? Most of the elements that make up body weight lost are water. Although just sleeping at night will not drastically reduce your weight, at least losing weight is no longer as difficult as moving mountains if you always maintain the quality of your sleep every night.
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Part 1 of 3: Improving Daily Routines
Step 1. Start the day by taking natural diuretics
Caffeinated beverages such as coffee and tea are natural diuretics that can stimulate colonic muscle contractions. These contractions encourage your body to expel excess fluid and waste from your 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 less bloated or swollen.
Step 2. Eat a healthy snack before noon
If your friends prefer to eat sugary or fatty treats as a snack, try choosing foods that are healthier and can help you lose weight. In other words, replace sugary, fatty, or salty snacks with healthy snacks that can keep your stomach full until lunchtime. Be careful, not eating any snacks between breakfast and lunch has the potential to make you overeat during the day!
Some healthy snack options worth trying are whole fresh fruit, 250 ml of yogurt, or a small bowl of oatmeal
Step 3. Do 30 minutes of cardiovascular exercise every day
In addition to encouraging the body to sweat or excess fluids in the body, doing cardiovascular exercise will also increase your body's metabolism. Increased metabolism of course goes hand in hand with the process of burning fat and removing toxins and excess fluids from the body. In addition, physical activity is also a powerful way to reduce stress. Remember, someone who is under stress is at risk of eating more and having trouble getting rid of excess fluid and fat from the body.
- Ideally, you should exercise 30 minutes every day. Do whatever exercise you enjoy 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 can help the body burn more fat overnight.
Step 4. Take 30 minutes to release stress each day
When experiencing physical and emotional stress, the body will produce the hormone cortisol which is at risk of complicating the process of removing excess water and fat. Therefore, try to reduce stress to reduce the production of the hormone cortisol and speed up the weight loss process. Some types of activities that you deserve to do:
- Light exercise such as a leisurely walk.
- Do yoga and light meditation.
- Listen to your favorite music.
- Shower regularly.
- Relax at the massage parlor.
Step 5. Don't eat too late
Remember, after receiving food, the body has to work to digest it, and this digestion process can make the stomach feel bloated and enlarged. If you eat too late or too close to bedtime, your body will be forced to digest food while you sleep. As a result, you will find it difficult to lose weight overnight. To avoid this, try eating dinner a few hours before going to bed at night.
Part 2 of 3: Improving Your Bedtime Routine
Step 1. If possible, soak in a mixture of water and Epsom salt 2-3 times a week
Epsom salt is a natural remedy to get rid of excess toxins and fluids that are at risk of making the body feel swollen. That's why, soaking in a mixture of water and Epsom salts before bed at night is effective in accelerating the body's ability to reduce weight. Interested in practicing this method? First of all, fill the tub with warm water and 500 ml of Epsom salt. After that, soak in the mixture for 15 minutes. Repeat the process 2-3 times every week.
Step 2. Drink green tea before bed
Just before you go to bed, try brewing a glass of warm green tea. In fact, green tea is a natural diuretic that can increase your body's metabolism quickly. If taken before bed, this warm and delicious liquid will help the body to burn fat more efficiently at night.
Step 3. Create a quiet and comfortable sleeping environment
Remember, you have to sleep if you want to get rid of excess body water and carbon. To make it easier for you to fall asleep and maintain quality throughout the night, try to create a conducive sleep environment.
Set the air conditioner at 18°C at night. In fact, if you sleep in very cold temperatures, the body will be "forced" to burn fat to keep it warm
Step 4. Reduce light exposure at night
In addition to reducing the quality of sleep at night, too bright light will also make you gain weight, you know! Therefore, reduce light exposure at night by closing the bedroom curtains, turning off the lights, turning off the television, and keeping computers, laptops, tablets, and cell phones away from your bed.
Step 5. Get enough sleep
Remember, sleep is one of the important factors to regulate hormone levels in the body. As a result, your diet and metabolic rate are largely determined by the quality of your sleep! When sleeping, the human body will generally remove 1 kg of body weight of water and carbon through its breath. That's why the average adult needs 7½ hours of sleep every night. If you're always having trouble getting 7-8 hours of sleep each night, try changing your routine to meet that length.
- If you always sleep 7 hours or more at night, chances are your weight won't change too much if you add 30 minutes to 1 hour.
- If you've always had trouble sleeping, you should lose weight quickly if you start improving your sleep pattern.
Part 3 of 3: Adjusting Your Diet
Step 1. Drink more water
A dehydrated body has a greater potential to store excess water. To get rid of excess fluids that the body has stored overnight, drink plenty of water throughout the day so that the body does not become dehydrated.
- The average man should drink 3 liters of water every day.
- The average woman should drink 2 liters of water every day.
- As much as possible, avoid alcohol and caffeine! Both contain substances that are at risk of making the body dehydrated.
- Also reduce the consumption of sugary and high-calorie drinks even though both are able to hydrate the body.
Step 2. Reduce sodium intake
When you consume sodium, your body stores excess fluids, which can make your stomach feel bloated and look enlarged. To reduce sodium levels in the body, make sure you avoid:
- Food tastes salty.
- Adding salt to food.
- Foods that don't taste salty but contain sodium include: canned foods, processed meats, and frozen foods.
Step 3. Limit sugar consumption
Eating high sugar foods will only increase fat levels in the body. Therefore, try to avoid sugary foods and drinks throughout the day, including:
- Sweet and sugary sweets and snacks
- Fruit juice
- Soft drink
- Drinks containing alcohol
Step 4. 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 your body, try limiting your carbohydrate intake. In fact, you can reduce about 4 kg of body water weight if you follow a low-carb diet properly.
Step 5. Increase your consumption of protein, fiber, and potassium
To lose weight fast, try replacing sugary snacks or carbohydrate-dense foods with foods that are high in protein, fiber, and potassium.
- Foods rich in protein such as meat and legumes can increase the body's metabolism and accelerate the process of muscle building.
- High-fiber foods such as green leafy vegetables and whole grains or whole grains, as well as high-potassium foods such as bananas and peanut butter, can increase the body's ability to burn fat and get rid of excess fluids.
