![How to Lose Body Fat and Weight in your Sleep [Maximum Results Based on Science]](https://images.squarespace-cdn.com/content/v1/5bef0232266c078f307b92c3/1609611814038-U0UXKKW8464EL4OERAFS/image-asset.jpeg)
The desire to burn fat is always at the top of the list from people who come to me for diet coaching. People want to lose weight and look better without having to make drastic lifestyle changes or sacrifices.
Of course, I offer them the usual common sense ways to accomplish this through diet and exercise. If you eat the right food and stay reasonably active you will use up stored fat calories, build muscle, and maintain a healthy lean body.
But everyone wants an edge or the “secret sauce” that will optimize the process so they can see the best results in less time.
In this article, I am offering you another “secret tool” that can help you reach your goals. It won’t make you lose weight fast and stay fit forever without even trying, but it will definitely make it a little bit easier.
Diet and exercise really work for two-thirds of the day when you're awake, but what about the other one-third of the time when you're asleep?
The human body is constantly burning calories for fuel even when asleep. We burn most of our calories just to stay alive and maintain vital functions of the brain, organs, and all the other systems that make our bodies function.
According to one of the nation's top sleep doctors Michael Breus, a 150-pound person can burn about 440 calories over a 7 hours night of rest.
“A 150-pound person can burn about 440 calories over a 7 hours night of rest.”
And this can translate into a fat loss over time but the real secret is sleeping in cooler temperatures! The science not only shows sleeping at cooler temperatures produces better more restful sleep - but it also boosts metabolism and alters our fat stores.
A study done in 2014 published in the Diabetes Journal tested different sleeping temperatures on adult males over a four-month period. Each slept for 1 month at temperatures of 75° (Fahrenheit) 66° and 81°.
After a month of sleeping at 66°, the participants displayed a 42% increase in brown fat volume which is a good thing! The higher the levels of brown fat you have on your body- the less likely your body will store fat - and instead, use it as heat and to increase metabolism.
This was shown to increase fat metabolism by 10%.
These changes returned to baseline amounts after a month at 75° and actually reversed at 81°. Brown fat burns calories in a process known as thermogenesis. This creates additional heat and helps the body maintain an ideal temperature.
As an example, this is the fat used when you are shivering in the cold. White fat, on the other hand, stores energy.
Excessive white fat is a common characteristic of obesity and increases the risk of type 2 diabetes. Additional research from the University of Kentucky school of medicine shows that in response to cold, white fat cells can take on the characteristics of brown fat cells.
This can occur whether you're working outside in frigid temperatures, recovering in a cryo chamber, or sleeping with the air conditioning on full blast.
The authors noticed the shift from white to brown fat is a defense against obesity as it results in the body burning those extra calories rather than converting them into fat tissue.
Another study from the Endocrine society's Journal of endocrinology and metabolism found that short-term cold exposure may activate Brown fat to help people burn 15% more calories!
In addition to greater calorie expenditure study participants exposed to colder temperatures also displayed healthier blood profiles. According to the National Sleep Foundation, optimal sleep temperature can vary by person, but a good range to shoot for is between 62 and 67 degrees Fahrenheit.
And it seems 65 degrees is the optimal temperature for fat loss.
Now you know sleeping in a cold or room increases Brown fat and burns more calories during those seven to eight hours of sleep.
And not sleeping well can result in uncontrollable cravings for sweet and starchy foods.
But a good night’s sleep is about more than chemical reactions in the body. It's about feeling alert and making better choices when you're awake.
A 2018 Cleveland Clinic study found that getting adequate sleep helps to fight off junk food cravings. The impact is twofold. People who are feeling lethargic due to a lack of sleep crave more food for energy and in most cases they choose high-calorie starchy foods loaded with sugar and fat.
These Foods may provide an initial rush of energy, but that doesn't last, and those extra calories lead to weight gain.
The Bottom line
The importance of sleep can't be overstated.
Adequate sleep can fend off disease and weight gain while improving everything from your work and relationships to what you choose for dinner.
Try sleeping in a cooler room tonight and see how it impacts the way you feel in the morning.
If you're in a cold winter climate crack open your window and if you’re in a warmer climate crank up the air conditioning or keep all the windows open if possible.
It’s worth a try - I bet you will feel better in the morning!