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This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,487 times.
Our body can lose 0.5 kg – 1 kg overnight. Most of the weight lost is water. While a good sleep routine doesn’t lead to dramatic weight loss results, a good night’s sleep can make it easier to lose weight. [1] X Research Source
Steps
Rearrange the daily routine
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Start each day with a cup of natural diuretic. Caffeinated drinks like coffee and tea are natural diuretics – they stimulate the colon muscles to contract. Contractions help flush out water and waste from the body. Besides the effect of conditioning the body, 1-2 cups of tea or coffee drink in the morning or during the day also help you to reduce bloating. [2] X Research Source
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Eat healthy snacks mid-morning. Some people eat snacks containing sugar and fat between meals, others do not snack. However, neither of these options help with weight loss. If you are a snacker, replace tempting foods full of sugar, salt, and fat with healthy foods to help your body endure until lunch. If you don’t like snacking, you’re more likely to binge eat at your main meal. To prevent overeating at lunch, you should consider adding a mid-morning snack to curb cravings.
- Healthy snacks can be a piece of fruit, a cup of yogurt or a bowl of oatmeal. [3] X Research Sources
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Do cardio exercises for 30 minutes. Cardio exercise has a number of benefits for the body. Firstly, when we exercise, the body sweats. Sweating is an easy and effective way to get rid of excess water. Second, exercise will help boost metabolism. As your metabolic rate increases, you burn more fat and get rid of the toxins that cause water retention. Finally, physical activity is a great way to reduce stress. When you’re feeling stressed, you’re more likely to overeat, retain water, or store more fat than necessary.
- Try to exercise for about half an hour every day. You can walk, bike, run, swim or take fitness classes.
- Consider exercising 2-3 hours before bed. Exercise will help speed up your metabolism, so you’ll burn fat all night long. [4] X Research Sources
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Set aside 30 minutes a day to de-stress. When stressed, the body releases the hormone cortisone. Cortisp is released when the body is under physical or emotional stress. This hormone causes the body to store excess fat and water. By reducing stress, you can reduce the amount of cortisone in your body and thereby start losing weight. The following activities can help you relax:
- Do exercise. Brisk walking
- Do yoga or meditate
- Listen to your favorite music
- Soak in the bath
- Get a massage [5] X Research Source
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Eat dinner early. The body will have to digest food after eating, and the digestive process can cause bloating. Therefore, if you force your body to digest food while you sleep, it may be difficult for you to lose weight overnight. To avoid going to bed with a full stomach, you should eat dinner many hours before going to bed. [6] X Research Source
Adjust your bedtime routine
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Soak in an epsom salt bath 2-3 times a week. Epsom salt helps to naturally flush toxins and excess water that cause bloating out of the body. Soaking in an epsom salt bath before bed will help you achieve your overnight weight loss goals. Fill a tub with warm water and mix in 2 cups (500 ml) of epsom salts. Soak in the bath for 15 minutes and repeat this routine 2-3 times a week. [7] X Research Sources
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Drink green tea before going to bed. Before you fall asleep, make yourself a warm cup of green tea. Green tea is a natural diuretic that boosts metabolism. When taken before bed, this warm and soothing liquid will help you burn fat more efficiently overnight. [8] X Research Sources
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Create a quiet environment while sleeping. To get rid of the water and carbon weight of the night, you need to be able to sleep. To ensure that you fall asleep faster and sleep soundly all night, create an environment that is conducive to sleep and helps with weight loss.
- Lower the temperature in the bedroom to 19 degrees Celsius. When sleeping in a cold room, the body will be forced to burn stored fat to warm up. [9] X Research Source
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Limit light. Light at night not only makes you not sleep well, but also makes you gain weight. You can limit your exposure to unnecessary light by using blackout curtains, turning off all the lights in your room, turning off TVs, computers and tablets, and putting away your phone. [10] X Research Source
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Get enough sleep. Sleep helps regulate the hormones that control the amount of food you eat, while also speeding up your metabolism. During sleep, you also lose 1 kg of water and carbon through breathing. The average adult needs 7-8 and a half hours of sleep each night. If you don’t get 7-8 hours of sleep, adjust your schedule to be able to achieve this goal. [11] X Research Source
- If you’re already sleeping at least 7 hours a night, you may not see a big difference in your weight if you increase your sleep time to 30-60 minutes.
- If you’re severely sleep-deprived, you’ll find it easier to lose weight once you start getting more sleep.
Change your diet
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Drink more water. When dehydrated, the body will usually store more water. So, to get rid of excess water overnight, you need to drink the recommended amount of water throughout the day. [12] X Research Source
- The average man needs to drink 3 liters of water a day.
- The average woman needs to drink 2.2 liters of water per day. [13] X Trusted Source Mayo Clinic Go to Source
- Avoid drinking too much caffeine and alcohol, both of which can dehydrate the body.
- Other drinks can provide the necessary amount of water for the body, but you should avoid drinking water containing too much sugar or high-calorie drinks.
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Reduce sodium intake. When the diet is high in sodium, the body retains water. Excess water can make you bloated and your waistline will increase. To reduce your sodium intake, you should avoid:
- Eat salty foods.
- Add salt to food.
- The food is not salty but contains hidden sodium. These can be canned foods, processed meats, and frozen foods. [14] X Research Source
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Limit sugar intake. A high-sugar diet will increase fat storage in the body. You need to avoid foods and drinks that contain sugar during the day. These foods include:
- Sweets, cakes and desserts
- Juice
- Soda water
- Alcoholic beverages [15] X Research Source
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Reduce carbohydrate (carb) intake. When the body consumes carbohydrates, each gram of carbs stores about 4 grams of water. When digestion is complete, the body stores carbs as sugars and fats. To reduce the amount of water your body retains and the amount of fat and sugar you store, you should reduce your carbohydrate intake. When following a safe low carb diet, you can lose about 5 kg of water weight. [16] X Research Source
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Increase protein, fiber and potassium intake. To try to lose weight, replace sugary snacks or starchy foods with meals that are high in protein, fiber, and potassium.
- Protein-rich foods like meat and beans help boost muscle building and speed up metabolism.
- High-fiber foods like green leafy vegetables and whole grains, and foods high in potassium like bananas and peanut butter will help your body burn fat and reduce excess water. [17] X Research Source
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This article was co-written by Tara Cpeman. Tara Cpeman is a clinical dietitian with her own practice in San Diego, California. With over 15 years of experience, Tara specializes in consulting on sports nutrition, body confidence, immune system, offering courses in personal nutrition, corporate health and online courses. She received a bachelor’s degree in biology from James Madison University and spent six years working in the pharmaceutical industry as an analytical chemist before starting her own business. Tara has appeared on NBC, CBS, Fox, ESPN and Dr. Oz The Good Life as well as in Forbes, Cosmoppitan, Self and Runner’s magazines.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 16,487 times.
Our body can lose 0.5 kg – 1 kg overnight. Most of the weight lost is water. While a good sleep routine doesn’t lead to dramatic weight loss results, a good night’s sleep can make it easier to lose weight. [1] X Research Source
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