6 tips for nighttime to avoid bloating and stimulate weight loss

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Evenings and nights can be spent in different ways: going on dates, watching TV series, reading or chatting on the phone. It's good for your mood. But why not devote some of this time to your health and adjust your body to reduce weight? Here are six simple tips that will help you become a little slimmer and more attractive every day.

1. Follow a low-sodium diet

“If you don't want to feel like a bloated ball in the morning – give up salt at dinner,” advises Keri Gans, a well-known American nutritionist, speaker on healthy eating and author of the book Small Change Diet. Excess salt retains water in the body, leads to bloating and swelling of the legs. It is better to cook steamed vegetables or lean meat, let's repeat, without adding salt to the seasoning based on it.

2. Train at night

Physical activity until you sweat is a sure help in losing weight. However, not everyone can wake up early in the morning to properly exercise. It is even more difficult to find at least an hour for this during working hours, and looking at the night, you don’t want to pump your blood so as not to lose sleep. By the way, the last statement is nothing more than a fallacy. According to a study conducted by the American organization National Sleep Foundation, physically active people are 60% more likely to be satisfied with their sleep. It doesn’t matter what time of day they exercise. Therefore, you should not worry about your rest and skip the evening battles with extra pounds.

3. Prepare tomorrow’s lunch today

A regular snack in the cafeteria contains double the calories that you have to eat in one sitting. Of course, this does not fit into the weight loss program. Therefore, it is better to take food from home for lunch. And don't leave it to an already difficult morning. Make it a habit to do it the night before.

4. Drink more water

But it normalizes the work of the excretory organs and suppresses appetite. A series of studies involving people of different age groups showed that drinking water before meals reduces the amount of food eaten. And this leads to weight loss. The only correction: you should not abuse drinking at night so as not to bother yourself with trips to the toilet under the light of the moon. Therefore, Carey Hans advises stopping at least an hour before going to bed.

5. Sleep in complete darkness

In the dark, the body produces melatonin. This hormone is usually associated with sound sleep. However, laboratory experiments on our smaller brothers throw up other interesting knowledge. First, a lack of melatonin leads to weight gain. Second, melatonin stimulates the formation of brown adipose tissue, which is present in all mammals. Brown fat, in turn, prevents obesity by burning white fat hanging from all sides of the body. Of course, this is not yet direct evidence, but do not forget that many nutritionists associate quality sleep with reduced stress. And nervous shocks, as you know, fuel love for the refrigerator.

6. Rest in the cool

The idea of ​​burning more calories while sleeping may seem too good to be true, but a study by the US National Center for Biotechnology Information found an interesting fact: people who slept at 18 °C burned 7% more calories than those who slept at 24 °C. Not a lot, of course, but one grain for another – there will be a bag.