Can You Burn Fat While You Sleep?
How to supercharge fat burning while you sleep
Are you able to lose fat while you sleep or is this just a myth? While fat loss is the goal for many, a disruption in your sleep cycle could be detrimental to your fat loss ability. However, what if we told you that you are able to burn fat during waking hours AND while you sleep!
Read today's blog post to understand the fact and the fiction around fat loss while you sleep!
The Truth About Fat Loss
Fat loss is the common goal for many individuals. Whether this is done by diet and/or exercise, fat loss is achievable in many ways. After all, the very basics of weight loss comes down to sustaining a caloric deficit.
What does this mean? Being in a caloric deficit simply means that you must consume less calories than you burn in a day. For an example, if you're consuming 2,000 calories a day, but you're burning 2,400 calories in that day, your body will be in a caloric deficit.
Wait... But what if my Apple watch doesn't say I burned 2,400 calories? It all comes down to what's going on in your metabolism.
Resting metabolic rate, otherwise known as RMR is the amount of energy that your body needs to function while at rest (WebMD, 2021). Your body is constantly burning calories... Not only when you're exercising. "Your body uses energy all the time for essential activities like breathing and digestion. Your metabolism regulates how your body uses energy for these functions" (WebMD, 2021).
With all that being said, what if I told you that there are more strategies to weight loss in addition to diet and exercise? Is it possible to lose fat while you're sleeping? Keep scrolling to find out!
Can You Lose Weight While You Sleep?
Those wanting to lose a few pounds might just be looking for every fat burning strategy there is. From strict dieting to consistent exercise, weight loss can be hard to tackle. The idea of burning fat while you sleep may be a bit unclear or even unbelievable! However, with the right tools and practice in play, fat burning while you sleep is achievable.
Although you cannot specifically target fat loss, there are many strategies to attribute in sustaining a calorie deficit. Further information down the blog will help better understand these strategies.
As we know, sleep is important. For overall brain development and function, daily performance, and proper recovery, adequate sleep is essential for the human body. With little to no sleep, our body goes into fight or flight mode and thus triggers a cortisol spike. This stress hormone sends signals to the body to conserve any energy there is to use as fuel for waking hours (WebMD, 2022).
In addition to elevated cortisol levels, sleep deprivation can fluctuate hunger hormones, "Ghrelin and Leptin." Increased hunger and cravings may occur and excess fat may be stored, making it harder for the body to burn fat during the day.
Since we are now aware that sleep is an important factor to weight loss and fat burn, let's dive into is whether or not you can burn fat duringyour sleep.
Sleep-Fat Connection:
The sleep-fat connection. What is it and how can you implement it and rev up this weight loss strategy?
On average, our body burns about 50 calories/hour while we sleep (Sleep Foundation, 2022). The exact number of how many calories you burn each night varies from person to person and is dependent on diet, exercise, and difference in basal metabolic rate (BMR) and resting metabolic rate (RMR).
To put more into perspective, your basal metabolic rate is constantly working and burning calories. BMR accounts for approximately 80% of calories burned in a day, while the other 20% is done by the brain burning glucose for energy (PubMed, 2010).
Another interesting fact is that while we sleep, our body temperature drops, breathing slows, and metabolism lowers, which gives the body safe conditions to recover and repair. Correspondingly, an estimated 15% fewer calories are burned while you sleep versus during the day.
So in short... Yes, you are actively burning calories while you sleep in addition to burning fat during the day.
Now you might be wondering if there are any ways to increase this ability while you sleep. Good news! Below is a list of healthy strategies to incorporate to safely and effectively contribute to weight loss and burn fat during sleeping hours.
What Helps Burn Fat While Sleeping?
There are several factors that go into play to ideally "lose weight while you sleep." The key factors to a healthy weight loss approach is to sustain a caloric deficit (which we talked about previously), and to maintain a healthy diet and active lifestyle. Below is a list of healthy lifestyle strategies to incorporate to increase fat burning properties while you sleep.
1. Eat a Healthy, Protein-Dense Diet
Going hand in hand with maintaining a caloric deficit, making sure you eat a healthy diet and drink enough water is going to be ideal to rev up fat loss. In addition, increasing daily protein intake will kickstart your metabolism, speed it up, and speed up the calorie burning process.
Adding protein-dense foods such as lean meats, eggs, low-fat dairy products, and clean protein powders will contribute to your daily protein intake, thus speeding up your metabolism!
2. Prioritize Sleep
Now that you are aware that sleep is crucial for daily functioning and healthy weight loss, the amount and quality of sleep is also something to be mindful of. Yes, you can be laying there for 8 hours, but are you falling into a deep sleep with little to no wake times?
Prioritizing a regular sleep schedule, creating a comfortable sleep environment, and ensuring enough hours of time slept will benefit you in more ways than one!
3. Incorporate Strength Training
The combination of strength training and aerobic training (cardio) is the perfect formula for exercising with goals of healthy weight loss.
Cardio is not only good for maintaining a healthy weight, but also improves heart and lung functioning.
With the addition of strength training, you are able to increase muscle strength while also increasing fat loss abilities.
Why is this? With the more lean muscle mass that your body has, the faster your basal metabolic rate will work. Remember, your basal metabolic rate is the amount of energy (calories) burned while resting. So, if adding weights to your weekly workout split increase chances of fat loss, sign me up!
4. Eat Every 2-3 Hours
Another way to increase your metabolic rate is by frequently eating throughout the day. While most people are comfortable with 2-3 larger meals, studies have shown that eating 5-6 smaller meals throughout the day speeds up your metabolism and controls blood sugar levels.
Healthy, protein-packed smaller meals and snacks will most benefit you if you are looking to lose weight and tone up!
5. Supplement w/ a Safe Fat Burner
What is a fat burner exactly?
A fat burner is essentially a dietary supplement used and intended to support fat loss. While there is much controversy on whether or not this supplement does the trick, we have found that the ones with safe and effective ingredients are supportive to your fat loss goals.
MetaBurn PM, one of AstroFlav's newest and most popular products, has the safe, clean, and effective ingredients you're looking for.
Ingredients such as MitoBurn® and Zylaria™ call for a nighttime metabolism boost in addition to fat-burning while you sleep.
Be sure to match the supplement with your current health state and seek doctors advice if needed!
The Bottom Line:
So... Can you burn fat while you sleep? The answer is simply: yes. Your body is constantly burning calories due to your basal metabolic rate (BMR) always working. Although this process slows a bit while you're sleeping, it does not shut off entirely, thus maintaining energy-burning properties.
However, it's important to keep in mind that the overall way to healthy weight loss is to safely maintain a calorie deficit, while also practicing healthy nutrition and regular exercise. Additionally, fat loss may be achieved with effective strategies to speed up the process. Prioritizing sleep, incorporating strength training, and eating the right foods every 2-3 hours are all ways in which you can burn fat more effectively! A nighttime fat burner such as AstroFlav'sMetaBurn PM can also help speed up your metabolism and serve as a healthy approach to fat burn while you sleep!
Needless to say, all bodies are different and the speed of fat loss may vary from person to person, but with a safe and healthy approach, fat loss may come sooner than later!
RESOURCES
WebMD. (n.d.-a). BMR and RMR: Differences and similarities. WebMD. https://www.webmd.com/fitness-exercise/difference-between-bmr-and-rmr#:~:text=calories%20over%20time.-,What%20Is%20RMR%3F,top%20of%20basic%20body%20functions.
WebMD. (n.d.-b). Does sleep affect weight loss? how it works. WebMD. https://www.webmd.com/diet/sleep-and-weight-loss#:~:text=Researchers%20found%20that%20when%20dieters,and%20their%20energy%20was%20zapped.
How your body uses calories while you sleep. Sleep Foundation. (2022, April 1). https://www.sleepfoundation.org/how-sleep-works/how-your-body-uses-calories-while-you-sleep#:~:text=How%20Many%20Calories%20Do%20You,metabolic%20rate2%20(BMR).
Sharma, S., & Kavuru, M. (2010). Sleep and metabolism: an overview. International journal of endocrinology, 2010, 270832.
https://pubmed.ncbi.nlm.nih.gov/20811596/
VY;, M. O. J. J. (n.d.). Sleep disorders and the development of insulin resistance and obesity. Endocrinology and metabolism clinics of North America. https://pubmed.ncbi.nlm.nih.gov/24011890/
At AstroFlav, we want the best for our customers. It is our goal to help everyone achieve their fitness goals and steer them in the right direction with trust-worthy advice AND trust-worthy supplements!
MetaBurn PM contains the most revolutionary and cutting-edge sleep-inducing ingredient, Zylaria™, the powerful metabolism-boosting ingredient MitoBurn® to supercharge fat-burning while you sleep, along with Sensoril® ashwagandha to improve and manage stress levels. ALL this while you sleep.
Reduce time to fall asleep.
Sleep More, Stress Less.
Increase Sleep Duration. Sleep Better and Longer.
Nighttime Metabolism Boost.
Feel Refreshed, Renewed and Re-Energized.
Wake Up Energized Without a Sleep “Hangover"
Unlock the deepest sleep from within while boosting your metabolism and burning fat.
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements.
MetaBurn PM contains the most revolutionary and cutting-edge sleep-inducing ingredient, Zylaria™, the powerful metabolism-boosting ingredient MitoBurn® to supercharge fat-burning while you sleep, along with Sensoril® ashwagandha to improve and manage stress levels. ALL this while you sleep.
Reduce time to fall asleep.
Sleep More, Stress Less.
Increase Sleep Duration. Sleep Better and Longer.
Nighttime Metabolism Boost.
Feel Refreshed, Renewed and Re-Energized.
Wake Up Energized Without a Sleep “Hangover"
Unlock the deepest sleep from within while boosting your metabolism and burning fat.
Our products are made in cGMP compliant facilities in the United States, using only the best ingredients from domestic & international origins. For us, it's all about quality control - so you can have confidence in your dietary supplements.
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