If you’ve been eating right and exercising and still struggling to budge the extra weight you might be missing a critical element of weight loss.
Getting good quality, and enough of sleep is an integral factor to weight loss but did you know how you’re positioned while snoozing away can also have an impact on weight loss? That is why you need to learn about these sleeping positions to lose weight.
According to a study done in 2015 it was found that short sleep(less than 6 hours a night) can lead to an increased belly fat amount and a larger waist circumference.
By far the most important thing is so ensure you get enough quality rest as it is essential for your health. But having the right sleeping position may also help.
Losing belly fat and body weight while sleeping seems like a new idea. Sleeping in the right positions and breathing in the right way increases your metabolic rate while sleeping which aids in weight loss.
For this purpose, you have to sleep in specified positions so that certain areas can be targeted for weight loss.
It has been found that metabolic functions in your body are much active during the night as compared to day-time activity.
Positions in which you sleep help your body focus on losing fat, especially in the stomach area. The following post will help you to understand how sleeping positions can help you lose weight.
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Sleeping positions to lose belly fat
Sleeping on your back
It is also called supine position. Lying horizontally on your back is considered one of the healthiest ways to sleep for most adults.
For this purpose, place your legs in a straight position or elevate them slightly. This sleeping method helps in weight loss as it puts your body in a difficulty transforming the food content into fat content.
Instead, it helps your body to convert that food into energy.
Lying on your back while sleeping is beneficial as it offers the most even weight distribution for your spine.
It is also a good sleeping position for those who experience back issues or leg pain.
Certain precautions you must take while sleeping in a supine position:
- Make sure to place a pillow below your knees as it will reduce pressure from your back as well as your stomach.
- If you face any respiratory issues, then proper head and torso elevation are recommended as it will prevent any breathing obstructions while sleeping.
- Lying on your back is NOT a suitable position if you struggle with sleep apnea or snoring.
Sleeping on your stomach
It is also said known as prone position. Prone position means lying horizontally on your stomach while having a pillow under your head.
While sleeping this way the abdominal area tends to get additional pressure from the weight of your body.
This position blocks your abdomen and prevents any excessive fat accumulation. This sleeping position is considered to be quite helpful as it helps in reducing your back pain.
Certain things must be kept in mind with this sleeping position since it can have negative effects:
- Instead of sleeping on your stomach the whole night, try to sleep only 2- 4 hours in a prone position. Since this position pulls your stomach all the way down it can hurt your spine and force your head into an uncomfortable position.
- Try to alternate your regular sleeping position with a prone position.
- Use a properly supportive pillow for your head and neck to prevent any type of back strain. The best pillow for sleeping in a prone position is a firm and thin one as it will keep your head nice and low.
After trying these weight loss sleeping positions, you should also some other ways to lose belly fat while sleeping:
Snack on foods that burn fat before bed
I have found the best foods that burn belly fat before bed and they may also be beneficial for you.
These snacks that burn fat while you sleep, include protein rich snacks like eggs, string cheese, cottage cheese as well as berries #1 best fruits to eat at night for weight loss.
No caffeine at least 6 hours before sleep
It takes our bodies 4-6 hours to process half of the caffeine consumed and having caffeine in your system will most definitely have a negative effect on your sleep.
Do some light exercise every single day
Something as simple as going for a short 10 minute walk can have a huge impact on your sleep if you’re normally not active at all. Moving our bodies can help make them more tired therefore making it easier to fall- and stay asleep.
Try abdominal breathing
This way of breathing can be beneficial for losing belly fat while sleeping. Practice this every night when you go to bed as it reduces the fat by working on your core muscles. It also improves your bowel movements and avoids feeling bloated.
Find out here how to learn abdominal breathing!
Getting enough sleep
Try to get enough sleep as it is very much helpful for losing weight. Sleep deprivation causes the increased production of stress hormones like cortisol which in turn increases your stress level and hunger levels.
Hence, to keep the level of stress hormones low you are suggested to have a proper night sleep (at least 7 hours for most adults)
Have a set bed time
Set up your night time routine in a way that you have a clear time which you aim to be in bed by. That way your body will start to get used to getting ready for sleep at that time, making falling asleep much easier.
Avoid bright lights, screens(such as your mobile phone, computer or tv) 1 hour before bed
The blue light these devices emit can lead to poor sleep quality and trouble falling asleep so swap these for a book or some quality time with your partner just before bed.
Takeaway
All in all, there is no clear winner when it comes to best sleeping positions for fat loss. But they can have a small impact on your weight loss as long as you’re following a good diet, exercising and ensuring you get plenty of good sleep.
Position your body in a way which feels most natural and best for you as the goal is to wake up feeling like you’ve had enough sleep and feeling rested and ready to take on the world!
Which sleeping position for weight loss will you be trying out first?
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