Are you trying to lose weight but your bedtime routine is ruining your efforts? Perhaps you stick to your diet throughout the day but ruin it in the night.
If this sounds like you then read on to discover some before-bed habits that you need to start incorporating into your routine.
#1: Skip your nightcap
Do you often have a glass of wine or a coffee before bed but then find that your sleep is disrupted?
Well, no wonder as both have been shown to affect your sleep patterns.
Caffeine found in your coffee is a well known stimulant that will keep you up for hours so definitely avoid this.
When your sleep is disrupted your hormones will also be disrupted. For instance your body will start to produce more ghrelin, a hormone that will stimulate your appetite, which means that you will suffer from food cravings.
You will also find that when your sleep is disrupted your body will start to run on adrenaline, as it will go into ‘survival mode’, so instead of burning food for energy it will conserve it, meaning you will start to store fat.
These types of drinks are also chock-full of calories too, which is something you really should be trying to avoid if weight loss is your goal. Remember milk, cream and the added sugar is all calorific.
Instead of these sleep disrupting drinks perhaps have a warm glass of milk before bed, or a glass of water if you are thirsty.
You should also try to relax before bedtime too, so try a little meditation or stretching to relax your mind.
#2: Get yourself prepared
Have you ever woke up in the morning only to discover you are not ready for the bust day ahead.
Well, if this happens to you perhaps you should get ready the night before, especially if you know that you are not going to have any spare minutes the next day.
For example you could pre-prepare healthy meals that you can reheat. Or you could get your gym clothes ready so you have not got that as an excuse not to exercise.
There are so many things that you can do in advance that can ensure you remain healthy and on course for weight loss success. You just need to get into the habit of doing them.
#3: Review your food diary
One of our most common tips for weight loss success is to ensure you keep a food diary.
Doing so will ensure you become accountable for your actions throughout the day as you should use it to write down what you eat and drink, as well as your activity levels.
At night before bed you can look through the food diary to see if there is anything you should change.
It can also serve as a motivational tool as you can also see how far you have progressed if you have taken note of your changes.