Late-night habits like indulging in cocktails or fast food can easily derail your weight loss progress. However, establishing a healthy nighttime routine can help boost your weight loss efforts.
Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro, suggests that by adhering to a nighttime routine, you leave less room for deviation from your diet plan.
Nighttime habits that can assist in weight loss can be categorized into two groups: (1) habits that impact your body's processes while sleeping and (2) habits that promote a restful night's sleep for improved energy levels the next day.
Getting adequate sleep (7-9 hours) is crucial in providing sufficient energy to engage in calorie-burning activities. According to Dr. Bohl, effective weight loss can be achieved through structured exercise or routine daily activities like doing chores or shopping.
Dr. Bohl recommends eight simple habits that can be integrated into your nighttime routine to potentially aid your weight loss journey.
The First Group:
Avoid Eating Late to Potentially Enhance Your Weight Loss Efforts
The advice to refrain from eating late at night is a commonly heard tip, but it can be a controversial subject, according to Dr. Bohl.
He explains, "Regardless of the time you consume food, your body metabolizes calories in the same manner. However, individuals who eat later in the evening typically consume more calorie-dense foods and may eat out of boredom rather than hunger."
Dr. Bohl suggests that avoiding eating late at night can be an effective strategy to reduce the intake of unnecessary calories. This habit can potentially help you maintain your weight loss progress by eliminating late-night snacking that may not be fueled by hunger.
Consider Casein Protein for Your Pre-Bedtime Snack
While habit #1 recommends avoiding eating late at night, there is one exception worth noting. If you crave a pre-bedtime snack, consider consuming one that contains casein protein, such as dairy products.
Dr. Bohl explains that casein protein is digested at a slower rate, which can provide the body with a source of protein throughout the night to repair and build muscles. Therefore, if you're feeling peckish before bed, a snack containing casein protein may be a suitable option to potentially aid your weight loss progress.
Timing Your Exercise for Optimal Weight Loss Results
Exercising too close to bedtime can make it difficult to fall asleep. However, according to Dr. Bohl, the body continues to burn calories for several hours following a workout.
By timing your exercise regimen appropriately, you can continue to burn calories even while sleeping. Dr. Bohl recommends scheduling your workout for the late afternoon or an evening walk, so you continue to burn calories throughout your sleep cycle.
Effective timing of exercise can potentially aid your weight loss progress and help you achieve your fitness goals
The Second Group:
Avoid Consuming Alcohol Prior to Bedtime
Consuming alcohol before bedtime can be a detrimental habit for several reasons. How often have you enjoyed a night out with friends only to find yourself waking up repeatedly throughout the night?
Dr. Bohl explains that avoiding alcohol before bed can be a beneficial strategy to maintain lower caloric intake. Alcohol consumption is associated with a high-calorie count, which can interfere with weight loss goals. Additionally, alcohol disrupts sleep patterns, resulting in less restful sleep and a feeling of exhaustion the next day.
Therefore, it is recommended to avoid consuming alcohol before bedtime to potentially enhance sleep quality and facilitate weight loss efforts.
Adjust Your Bedroom Temperature to Promote Weight Loss
According to Dr. Bohl, research indicates that temperature can influence how the body metabolizes fat, and a cooler sleeping environment may potentially aid weight loss efforts.
In addition to potential weight loss benefits, a cooler room temperature promotes a better quality of sleep. The National Sleep Foundation conducted a poll that revealed sleeping in a cool environment is essential for restful sleep. The ideal temperature to set your bedroom at is approximately 65 degrees Fahrenheit.
Therefore, adjusting your bedroom temperature to a cooler setting can potentially enhance sleep quality and aid in weight loss efforts.
Avoid blue light
Electronic devices such as your phone, laptop, and TV emit blue light that can potentially disrupt your circadian rhythm or natural sleep/wake cycle, according to Dr. Bohl.
Using electronic devices close to bedtime can make it difficult to fall asleep, which can result in a lack of refreshing sleep. Dr. Bohl emphasizes the importance of getting sufficient restful sleep for optimal energy levels and overall health.
Therefore, it is recommended to avoid using electronic devices too close to bedtime. Instead, consider engaging in relaxing activities that promote better sleep, such as reading a book or taking a warm bath. This habit can potentially aid in weight loss efforts by ensuring adequate and restful sleep.
Maintain a Consistent Schedule for Improved Weight Loss Results
Establishing a consistent schedule is not only applicable to work-related activities but also to bedtime and waking hours.
Dr. Bohl explains that maintaining consistent sleeping patterns by going to bed and waking up at the same time each day is an effective way to regulate your circadian rhythm. This habit can help ensure that you receive sufficient restful sleep every night.
Maintaining a consistent schedule can potentially aid in weight loss efforts by regulating sleep patterns, reducing fatigue and promoting the energy levels necessary for engaging in physical activities that contribute to burning calories.
Therefore, it is recommended to maintain a consistent schedule for better sleep quality and to potentially enhance weight loss outcomes.
Incorporate a Soothing Bedtime Routine to Potentially Aid Weight Loss Efforts
Incorporating a calming pre-bedtime routine can potentially aid in weight loss efforts by promoting restful sleep.
Engaging in soothing activities, such as sipping chamomile tea or taking a warm bath with bath salts, can help alleviate daily stresses and calm the mind. Dr. Bohl suggests that creating a consistent and relaxing bedtime ritual can help individuals who struggle with falling asleep.
A calming pre-bed routine can help individuals unwind and alleviate daily stress, allowing for a better quality of sleep. Therefore, incorporating a soothing bedtime routine can potentially aid weight loss efforts by promoting restful sleep, reducing stress levels, and maintaining energy levels necessary for engaging in physical activities.