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  • Hey there, viewers. Trying  to get in shape for the new  

  • year? Well the new year has arrived  and is in full swing. Don't worry,  

  • just because you missed your window doesn't  mean you should give up. There are so many  

  • lifestyle changes that can contribute to weight  loss. Like your sleep patterns for instance.

  • Let's talk about 7 Bedtime Habits That  Will Help You Lose Weight. Does sleeping  

  • in the cold help? What about putting  down your phone for a change? Wait,  

  • what does drinking grape juice doWe're talking all that AND more

  • Drink Grape Juice

  • There's several different drinks  people associate with bedtime.  

  • Grape juice isn't one of them. At least  not for me. But believe it or not,  

  • drinking some grape juice can be  really helpful for weight loss.

  • Grape juice holds something called resveratrolThis converts white fat into beige fat,  

  • which keeps your body warm. If you're  wondering about what to drink before bed,  

  • a cup of water is still a good idea. But  if you want something that activates the  

  • fat in your body and puts it to good  use, grape juice is the way to go.

  • When you drink grape juice, it allows  you to get rid of your excess grease  

  • instead of storing it. Just make sure  you have one glass. The average cup of  

  • regular grape juice holds 40 grams of  carbs, almost all of which is sugar.  

  • Do your best to look for the fresh kind when  you're at the store. Your body will thank you

  • What's your favorite fruit drink? Is it healthy  for you? What have the health benefits been?  

  • Sound off in the comment section and start  a conversation with the Bestie community...

  • Get Cold

  • That's right, if you want to lose weightyou need to step out of your comfort  

  • zone. This sometimes means  sleeping in a cold environment.

  • Remember a second ago when I mentioned your  body fat? Well it needs to be put to work.  

  • When you're sleeping in a cold room, your body  needs to burn energy in order to create heat.  

  • Otherwise, you're not going to be able to get  comfortable. A cold temperature will activate  

  • all your beige fat, which will  be used as fuel to burn energy.

  • One of the things you can do is turn  down the temperature in your room.  

  • Experts recommend you keep your bedroom at 64  degrees Fahrenheit. I wouldn't recommend you  

  • sleep naked, but if you want to try sleeping on  top of your covers, that might work. Anyways,  

  • try and make yourself a little colder. It  might be just what you need to lose weight.

  • Workout Before Bed

  • Are you feeling jumpy before you go to bedIf you'd like to get a good night sleep,  

  • while also getting in shapeexercise right before bed.

  • The possibilities are endless. You  can try cardio workouts, but you're  

  • best off doing weights. Resistance training  will help you burn fat. At the same time,  

  • it will probably tire you out enough to go right  to bed. It all depends on how hard you're working.

  • Oh yeah, you're going to want to make it a quick  workout. If you work out too long and too hard,  

  • it will make you feel overly alert. This will have  the opposite effect and cut into your sleep time.

  • So this leaves a question as to which  workouts to do. I'm not saying you  

  • need to start bench pressing at 11:30 pmYou're not proving anything to anyone. How  

  • about doing some simple pushups instead? Maybe  three hard sets, with some rests between each.

  • Drink Some Herbal Tea

  • Much like grape juice, herbal tea is an ideal  drink to have before bed. Most people associate  

  • weight loss with green tea. While green tea  is still excellent for you, you don't need  

  • to load up on it all the time. Herbal tea will  help you drop weight as well as feel sleepy.

  • A cup of herbal tea before bed will have  some awesome before-bed health effects.  

  • But there are just so many to choose  from. I would recommend cinnamon and  

  • peppermint when dealing with both sleep  and fitness. These are natural herbal teas.

  • Cinnamon will stop inflammation from  happening. Peppermint tea on the other  

  • hand helps you control your appetiteThis way you won't feel as hungry all  

  • the time. It will help you avoid snacks at  night time. Eating before bed is linked to  

  • weight gain. Undigested calories are left  to sit, eventually being stored as fat.

  • Chamomile is also a winner in this area. It's  known to boost your immune system and help you  

  • get a better sleep. A cup of chamomile  tea before bed will help reduce symptoms  

  • of depression and anxiety. If you want to get in  shape, you need to be in the right state of mind.

  • Before we continue, have you been trying to  improve your health in general? Well you need  

  • to switch up your diet. Check out our recent  video discussing which fruits and vegetables  

  • you're eating wrong. Now back to our talk on  bedtime habits that can help you lose weight.

  • Eat a Snack… A Healthy One

  • Remember a second ago whentold you about eating before  

  • bed and its connection to weight  gain? Well, it's kind of complex.

  • A small snack before bed isn't a  terrible idea. That is if you're  

  • eating smart. Foods that are decent in  protein are usually the best choices.  

  • I'm talking about things like  almonds, walnuts and turkey.

  • Just a handful of almonds for  example is low in calories.  

  • It will provide less than a gram of  fiber and protein. This is just what  

  • you need for a quick snack that  won't leave you hungry overnight.

  • There's evidence to show that protein will get you  tired. If you're having trouble getting to sleep,  

  • eat some turkey. No, I don't mean a whole  turkey meal. That's a little much. Just a  

  • moderate amount is good enough. This  means a couple slices of turkey.

  • A study from 2016 showed that eating  a small amount of turkey before bed  

  • can improve your sleep. This gives youbetter chance of waking up in the morning  

  • refreshed. At the same time, your protein  intake will help control your appetite.

  • Put the Phone Down, Folks!

  • We all do it. How much of your night  is spent laying in bed scrolling on  

  • your phone? There's been times I've  promised myself I'd go to bed early,  

  • only to be watching an hour long podcastTechnology makes it trickier to sleep.  

  • Believe it or not, it can really  get in the way of your fitness.

  • The more time you spend on your phonethe later you'll wake up. This will end  

  • up affecting your entire day. Andwhyyou may  ask? Well it's a pretty short answerThe light!

  • Excessive light from our phones is keeping us upLet's talk about melatonin for a second. Melatonin  

  • is a hormone we have that helps control the  sleep-wake cycle. When we're constantly fooling  

  • ourselves with our devices, the light that comes  off it will mess with our melatonin production.

  • Studies show that the blue light from our  smartphones can directly affect melatonin.  

  • As a result it takes you longer to fall  asleep. So how does this affect weight loss?  

  • Well if you wake up tired, you're not going to  have the proper amount of energy for workout.

  • Your food habits will also be affected. The  worse your sleep schedule is, the worse you  

  • will eat. A person who wakes up later in the day  will likely be rushing through tasks to catch up.  

  • This doesn't give you a ton of time to sit  and eat a proper breakfast. You'll probably  

  • be eating high calorie snack foods on the  go. I'm talking about drive-thru burgers,  

  • sodas and fries. Not what I picture  when I think of a fitness diet.

  • Sort Out Your Sleep Schedule

  • To get in shape, you need to get your  sleep in check. This means timing out  

  • a proper sleep schedule. Seriouslyyou need to get that technical with  

  • it. True fitness freaks will often set  a time to go to bed and then wake up.

  • An unregulated sleep schedule is directly  connected to weight gain. Did you know  

  • that less than 6 hours of sleep is associated  with high body fat? It's the same if you get  

  • more than 8 hours. A messed up sleep schedule  will also screw up your melatonin production.  

  • This will give you more of a craving forhigh calorie snack food throughout the day.

  • A consistent bedtime and wake up  time will help lower your body fat.

  • Your sleeping schedule means so much to  your health. Have I sparked your interest?  

  • Let's continue the conversation  with a couple more videos, shall we?

  • Let's talk about 10 Life Hacks To Get a Good  

  • Night's Sleep. Or how about 11 Really  Weird Tips To Help You Get to Sleep.

  • Go ahead, click one. Or better yet, watch bothLearn more about how to have a healthier sleep  

  • schedule. Have you made any of these sleep changes  to lose weight? Let us know in the comments below.

Hey there, viewers. Trying  to get in shape for the new  

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7 Bedtime Habits That Will Help You Lose Weight

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    Miho Ishii に公開 2021 年 02 月 04 日
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