With less sleep, you are more likely to eat late night snacks that could affect your weight loss goals. Eating carbs late in the evening will lead to metabolic issues, because the body becomes more resistant to insulin at night,” says Aaron Cypess.
This could result in elevated blood sugar levels, which can add to weight gain and other problems. Protein does not cut it here either—it only takes a few extra steps for protein to be turned into fat and carbs. Any extra nighttime calories will be stored as fat, so it’s better to eat dinner early and keep snacking light.
Fortunately, you can change course and keep your metabolism cranked up overnight with a good night’s rest using these easy steps.
1. Lift weights at night
After you get off work, head straight to the gym and you can increase your metabolic rate for up to 16 hours.
2. Drink a casein protein shake
Feed your muscles by trading in your whey protein for casein in your post-workout shake. This slow-release protein is slowly digested over the course of 8 hours and helps keep your metabolic fires burning during the night.
Dutch researchers also said that casein increases protein synthesis, which can help you cut an extra 35 calories per day for every pound of new muscle gained.
3. Take a cold shower
An ice-cold shower does more than flush out lactic acid after a workout. Research has discovered that it only takes 30 seconds in a freezing shower to activate your body’s brown fat tissue, which, when fired up, melts up to 400 extra calories in bed.
Make sure you put your head under the water: More brown fat is stored in the shoulders and the back of your neck.
4. Drink green tea
The flavonoids that can be found in green tea increase your metabolism—and if it is your third cup of the day, you will burn 3.5 percent more calories during the night.
Do not worry about the caffeine content. Green tea might keep you up for the 10 o’clock news, but not all night.
5. Sleep in a colder room
Research from the National Institutes of Health states that turning your thermostat down to a cool 66 degrees Fahrenheit sheds 7 percent more calories, as your body burns fat to maintain its core temperature.
Author: Blake Ambrose