To Lose weight is not really the monster that it’s made out to be.
It’s something that can be achieved if you really put your mind to it. At some point, it might cause some of us to want to pull out our hairs but it’s really a matter of changing some simple habits that would produce the results.
But believe it or not, one of the most effective times to make these changes is in the evening right before bed.
Because this is when you make the decisions that will set the tone for the next day.
If you really want to lose weight, you need to make some simple but critical night time changes.
That’s why, in this post, you will learn 6 bedtime habits to help you lose weight fast.
1. Do not eat after 7 PM
A lot of the snacking typically happens in the evening and it’s usually going to be comfort foods that are just full of empty calories and offer no nutritional value.
It’s easy to get carried away when eating comfort foods, even if you take a little bit here and there, it always leads to a full meal or even binges.
Yes, you will enjoy the comfort foods but you will only end up with the weight gain and a bloated tummy in the morning.
If you’re really serious about shedding some pounds, then try to limit yourself by doing your best to eat your very last meal before 7 PM or 3 hours before you hit the bed.
Always look out for low-calorie foods that are high in protein like fish, turkey or chicken. These are the type of foods you should be eating instead of fast foods.
The good thing about these types of high-protein foods is that they always do a good job at keeping you full for a long time.
But if you’re still having cravings throughout the night, here’s a list of 25 healthy late night snack that will curb your hunger.
2. Try to have some “me” time
You might be wondering how this is relevant but it is more than you ever thought.
The way you feel affects your diet indirectly.
When you take some quiet time to yourself it will help you to de-stress, which means you will be less likely to turn to comfort foods and end up overeating.
You don’t necessarily have to go to India and become a yoga guru to learn meditation, but it can pretty much be anything that you enjoy especially if it’s therapeutic or it helps to refocus your attention.
So you can try to have a relaxing bath or get lost in one of your favorite romance novels or listen to some of your favorite relaxing music.
These are just some good examples of how you can de-stress yourself.
3. Drink warm milk before bed
You might not be 10 years old, but drinking warm milk before bed help grown adults, even for weight loss.
The reason is that milk contains a type of protein called casein which helps to build and sustain lean muscle.
It will also help to boost your metabolism which means you will end up burning more calories every single day without changing up any of the aspects of your life.
Another great thing about drinking milk before bed is that it will help to keep you full until it’s time for breakfast in the morning.
4. Adjust your room lighting
To have a good night’s sleep you will need your bedroom to be as dark as possible so you don’t compromise your body’s production of melatonin, which is a very important sleep production hormone.
Studies have shown that women who sleep in dark rooms are less likely to be overweight when compared to those who sleep in rooms with the lights on.
So this means that if you work at nights or live on a bright street, try to get some curtains or dark sheet to put over the windows. You can also use a sleep mask, which will also help to block out as much light as possible.
5. Always prepare your snacks and lunches
It’s very easy to tell yourself that you will eat a nice healthy chicken or fish salad or maybe a turkey wrap for lunch the night before. But we all know that life doesn’t really plays out that way.
It’s noon and you’re very hungry, tired and your boss is stressing you out, and you know what?
You’ll just grab a burger today and worry about dieting tomorrow. And before you know it, you end up doing it for every day this week and the other week and for the month and for the rest of the year.
This always happens at our weakest or most stressed moments, so just pack a healthy lunch or snack the night before. Therefore, whether you have a rough day or not the next day, you will eat healthy.
6. Get on a good meal plan
Remember that we are trying to avoid leaving things up to chance when it comes to breakfast and dinner.
A proper meal plan is a great way to keep your weight loss goal on track.
So, what you need to do is sit down on a Sunday night and start planning your meals to eat at home for the upcoming week.
Better yet, if you have a regular grocery day try to do your planning the night before, so that you will shop for the proper ingredients and foods that will help you on your weight-loss journey.
If you really want to make your life easier, you can pre-cook your meals and separate them out into Tupperware containers.
You can then store them in the fridge so that you can have it for the rest of the week. This is a very smart plan and you will feel much more motivated to eat healthy.
And guess what, you won’t need to worry about going off your diet because you’re already preparing your healthy meals for the week.
Read more: The 15 Day Di.et Plan
If you’re not sure about what you should be eating, don’t worry. For most people, that’s the hardest part but the good thing is that there are many solutions that you can follow to help you pick the right diet plan.