Do you want to go to sleep and wake up looking slimmer and more toned?
Well, you can’t lose weight overnight if you aren’t making the right steps during the day.
However, if you are maintaining a negative energy balance (consuming fewer calories per day than you burn) and making other healthy lifestyle choices that promote weight loss, there are a few overnight weight loss tricks that can help you!
So, if you want to learn how to lose weight overnight fast, keep reading below!
What Can Help You Lose Weight Overnight?
There are various ways to lose weight overnight, including adding specific supplements, performing different types of exercise during the day, and changing your lifestyle habits.
In my opinion, here are the best ways to drop weight overnight:
1. Get Enough Sleep!
If you want to lose weight overnight, the number one thing you have to do is get enough sleep.
You won’t lose weight while sleeping if you only get 5 or 6 hours of sleep!
Additionally, you should get restful sleep without waking up too often.
Aim for 7-8 hours of uninterrupted sleep per night, and if possible, sleep up to 9 hours per night.
Not only will sleeping for 8-9 hours help you lose weight overnight, but it will also ensure you are generally healthy since research indicates that individuals who commonly sleep outside the normally recommended sleep range compromise their health and well-being.
Furthermore, sleep and the circadian system has a great deal of influence over your immune system and other systems throughout the body.
Sleeping enough will also help you lose weight overnight because it will help you consume fewer calories throughout the day.
A lack of sleep can affect your diet, and research shows that people who do not get the right amount of sleep or quality sleep increase their daily caloric intake by an average of 300 calories per day.
If you have trouble falling asleep or staying asleep, there are various ways you can sleep better, including doing yoga before bed, drinking calming teas, using a natural sleep aid like Utzy Naturals Stay Asleep, and creating a healthy nighttime routine.
Do Yoga Before Bed
Practicing yoga before bed can help you lose weight overnight because it will help you have a deeper sleep that promotes a healthy metabolism.
According to a study published in Applied Psychophysiology and Biofeedback, 20 participants completing a yoga protocol statistically improved their sleep efficiency, total sleep time, total wake time, sleep onset latency, and wake time after sleep onset at end-treatment as compared with pretreatment rates.
There are many different types of yoga classes you can do, but before bed, hatha yoga is the best option.
Personally, the yoga classes I follow are from YogaDownload.com.
You can read my YogaDownload.com review to learn why I believe it is the best online yoga class.
2. Take CLA Before Bed
If you want to lose weight overnight, taking Conjugated Linoleic Acid (CLA) before bed and during the day is a clinically proven way to increase your energy expenditure and fat oxidation while sleeping!
According to a study published in The American Journal of Clinical Nutrition, isomer CLA supplementation, but not placebo, positively altered fat oxidation and energy expenditure during sleep.
You shouldn’t only take CLA before bed to get the best results from CLA supplements.
You should take 3-4 grams of CLA total in equal dosages.
The study published in The American Journal of Clinical Nutrition used 4 grams of CLA/day of 78% active CLA isomers.
Personally, I believe the best CLA supplement is Sports Research Max Potency CLA:
[lasso asin=”B01F2OG8B8″ box=”B01F2OG8B8″ classname=” lasso-ll-do-not-delete-4920″ id=”21787″ link_id=”4920″ look=”box” ref=”amzn-sports-research-cla-1250mg-with-active-conjugated-linoleic-acid-for-men-and-women-non-gmo-soy-gluten-free-95-180-softgels”]
3. Drink Apple Cider Vinegar at Night
Drinking apple cider vinegar about an hour before bed is one of the best overnight weight loss tricks because it can improve blood sugar regulation.
Especially for people who commonly eat a high-carb diet, drinking apple cider vinegar before bed can make a significant impact.
Research indicates that two tablespoons of apple cider vinegar before bed produces anti-glycemic effects, creating more stable blood sugar responses upon waking.
If you would like to try drinking apple cider vinegar before bed to drop weight overnight, my favorite brand is Bragg’s ACV:
[lasso asin=”B01CSX4N9K” box=”B01CSX4N9K” id=”21561″ link_id=”4921″ look=”box” ref=”amzn-bragg-organic-apple-cider-vinegar-with-the-mother-usda-certified-organic-raw-unfiltered-all-natural-ingredients-16-ounce-2-pack”]
4. Drink a Protein Supplement Before Bed
According to multiple research studies, pre-sleep protein intake combined with resistance exercise significantly increases total energy expenditure and carbohydrate oxidation rates, leading to increased satiety, fullness, and reduced appetite the next day.
For those of you who do not have a problem with lactose digestion and are frequently doing resistance training, taking a casein protein supplement before bed is a great idea because research indicates that it does not blunt overnight fat oxidation, and it does have positive effects on muscle recovery.
Therefore, taking a casein protein supplement before bed helps with overnight weight loss by helping you develop more lean muscle mass, which boosts your resting metabolic rate and the total number of calories you will burn per day.
An affordable and effective casein protein supplement that you can try is Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder:
[lasso asin=”B002DYJ0OI” box=”B002DYJ0OI” classname=” lasso-ll-do-not-delete-4922″ id=”21723″ link_id=”4922″ look=”box” ref=”amzn-optimum-nutrition-gold-standard-100-micellar-casein-protein-powder-slow-digesting-helps-keep-you-full-overnight-muscle-recovery-chocolate-supreme-2-pound-packaging-may-vary”]
If you cannot digest lactose or do not want to drink a casein protein supplement, drinking any protein supplement around an hour before bed can still produce weight loss results, as mentioned above.
Personally, I drink vegan protein supplements.
If you would like to drink a vegan protein supplement before bed to promote weight loss, I suggest Garden of Life Raw Organic Protein & Greens:
[lasso asin=”B01A9IFE8K” box=”B01A9IFE8K” classname=” lasso-ll-do-not-delete-4923″ id=”21602″ link_id=”4923″ look=”box” ref=”amzn-garden-of-life-raw-organic-protein-greens-vanilla-vegan-protein-powder-for-women-and-men-plant-protein-pea-protein-greens-probiotics-dairy-free-gluten-free-low-carb-shake-20-ser”]
5. Do High-Intensity Interval Training (HIIT) During the Day
High-intensity interval training (HIIT) is a form of exercise that involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise.
HIIT is an effective form of exercise for increasing fat oxidation and total energy expenditure (TEE) both during and after exercise, which can help support overnight weight loss.
One form of HIIT, called the Tabata interval method, involves performing high-intensity exercise for 20 seconds followed by 10 seconds of rest, repeated for a total of 8 cycles.
The Tabata protocol is particularly effective for increasing fat oxidation and TEE due to its unique effects on the body’s metabolic pathways.
During high-intensity exercise, the body relies primarily on carbohydrates for energy.
However, the intense nature of HIIT creates an “oxygen debt,” which means that the body has to continue burning calories after the exercise is over to replenish its oxygen stores.
This post-exercise period is known as excess post-exercise oxygen consumption (EPOC) and is characterized by an elevated metabolic rate and increased fat oxidation.
With its short, intense bursts of exercise, the Tabata interval method has been shown to produce a significant EPOC effect, which can increase TEE and fat oxidation both during and after exercise.
This means that doing Tabata intervals can help you burn more calories and fat while exercising and sleeping.
In addition, HIIT has been shown to increase the production of growth hormone, an important hormone for fat loss and muscle growth.
Growth hormone is released in response to the stress of high-intensity exercise and can continue to be produced for several hours after exercise.
By doing HIIT, and Tabata intervals in particular, you can help support fat loss and muscle growth by increasing the body’s growth hormone production.
In summary, the Tabata interval method is a superior form of strength training for increasing fat oxidation and TEE while sleeping because it produces a significant EPOC effect, increases the body’s growth hormone production, and is highly effective at burning fat and calories both during and after exercise.
Concluding Thoughts – Best Overnight Weight Loss Tricks
If you want to lose weight overnight, there are multiple effective options for you, but it’s important to approach weight loss healthily and sustainably.
The first step is establishing a healthy weight loss plan that involves reducing calorie intake, increasing physical activity, and making other lifestyle changes supporting overall health and well-being.
Personally, I recommend people use a calorie deficit of 500-750 calories per day so that they can lose 2 pounds per week or less.
Once you have a solid weight loss plan, you can try some additional tricks to help promote fat oxidation and calorie burning overnight.
While these tricks can help promote overnight weight loss, it’s important to remember that weight loss is a process that requires patience and consistency.
Instead of focusing solely on overnight results, it’s important to approach weight loss as a long-term commitment to healthy habits that support overall health and well-being.
By following a scientifically-backed weight loss plan and incorporating healthy lifestyle changes into your daily routine, you can achieve sustainable results that will help you reach your aesthetic goals over time.
So why not take the first step towards a healthier, happier you today by creating a personalized weight loss plan that works for you?
Read Next: Home Remedies for Weight Loss
Leave a Reply