How Much Weight Do You Lose Overnight : How It Works ?

If you have started a diet or seen a dietician, you are most likely advised to weigh yourself daily. This is because your weight can fluctuate during the 24-hour time. For example, if you consider yourself first thing in the morning, you will weigh less than if you step on the scale just before you hit bed.

What you have eaten and drunk during the day will surely influence your weight, but your weight also changes overnight while you are asleep.

Significant ways in which your body loses water are through sweating and urinating. During the day, you can replace the water that you lose by drinking more at night; you are least likely to replace the water you lose through sweating and urinating.

Sweating

On average, you sweat around 25ML per hour of sleep under standard temperate conditions. If you sleep for about 8 hours, that’s about 200ML of sweat per night, equating to a drop in weight of at least 200 grams overnight. You might even sweat more, leading to further weight loss if it is very hot at night. 

Furthermore, vigorous exercise during the day also increases your core temperature, and this can persist after you stop exercising, increasing sweating overnight. Even eating spicy foods before bed can lead to a lot of sweating while asleep.

There are some physiological stats like menopause and fever during which you can sweat considerably every night. But heavy sweating, which results in you changing your sheets, will lead to even minimum figures on the scales in the morning.

Any weight that you would lose due to sweating overnight is short-term, unfortunately as you start drinking and rehydrating, the weight will also return.

Urination

Average urine production is around 0.5 to 1 milliliter per hour. So if you weigh about 70 kg and sleep for 280 hours, you should produce 280ML of urine every night.

If you are not drinking anything during the night and empty your bladder before you weigh yourself, your weight can be up to half a kilogram lighter than before you hit the bed. As with excessive sweating at night, this weight will return as soon as you rehydrate.

Also Read :  How to lose water weight effectively to control your body weight. 

Carbon dioxide Weight Loss

Your metabolism is a process that goes inside your body which allows you to function well. It includes breaking down the food to build and repair the body. Your body will burn some energy throughout this process to maintain itself. 

Fats and carbohydrates can be termed as fuel to keep your body doing everything it needs to do daily, like breathing. Keeping your heart breathing and digesting your food is also a process the body keeps doing. You must know that a by-product of the metabolic process is carbon. 

It is excreted as carbon dioxide exhaled whenever you breathe out something metabolic rate drops by around 15% during sleep.

Therefore, despite this drop, you should know that you will excrete significant carbon dioxide during sleep. This will be less if you consider nighttime carbon dioxide loss, but it will still make you light when you step on the scale first thing in the morning.

Does Sleep Play a Crucial Role in Weight Loss?

The recommended and most enough sleep time for adults is from 7 to 9 hours overnight. Still, not everyone keeps to this sleeping routine, and several studies also show that sleeping less than the recommended schedule can be linked to diabetes and obesity.

In addition, poor sleep decreases your physical activity, affecting weight management as the less sleep you get, the more tired you become. 

Instead of building muscle mass from constant physical activity, you are stuck with your weight gain, even from unbalanced hormones, an unhealthy diet, and fatigue.

How much time you might spend sleeping affects how much time you eat; it is neither you get enough sleep, have less time to eat more food, stabilize your hormones, or sleep less and have more time to eat just more these are the only two ways that you can have it.

So, you need to ensure that you sleep well at night.

Improving your bedtime routine can support weight loss in the long term- 

• Always stick to a schedule.

A sleeping schedule is critical as sleep curtailment is because of unregulated sleep schedules. Getting the body to fall asleep quickly demands immediate productivity, and seeking exercise solutions to balance your schedule at night does more harm than good.

It is always good to keep a tab on your night and day schedule and how much energy you use during the day and at night, rearrange the work time to the day to build up a more tasking daytime so you are just tired and you can fall asleep quickly at a specific bedtime. First, however, you have to do something to stick to your sleep time for effectiveness.

• Consider using relaxation techniques.

You can use relaxation techniques to improve your bedtime routine by drinking a cup of tea, meditation, soothing music, aromatherapy, and deep breathing exercises. In short, relaxing, your brain puts your body in a safe position, making it very easy to sleep.

• Turn all the lights off.

The hormone melatonin is known to regulate your sleep in ten weekly cycles. It is generally influenced by light exposure from light sources like sun LEDs and other sources of fluorescent lights or blue lights. The lighter, the less melatonin would be produced by your brain. 

So you have to turn off the lights or even reduce when just about to hit the bed. Your gadgets produce blue lights, and avoiding using devices right before you hit the bed is advisable. Instead, you can read a book or listen to a podcast while you are in bed.

What’s your diet before you end up sleeping

Whatever you eat affects your sleep quality undoubtedly; you have to avoid having a lot of heavy meals and alcohol just before your bedtime, which might lead to heartburn. You must drink a lot of water during the day for hydration, which will keep your digestive system working.

You must avoid soda drinks because they have a lot of caffeine, and they can stay with you even after 2:00 PM, so be careful whatever you are choosing during the late hours.

Remove all your electronics inside the room.

The light that comes off screens like TVs and mobile phones tablets can inhibit falling asleep quickly.

Entirely they also work as distractors as you have to stay alert watching and scrolling, so finding it challenging to sleep when you remove them from the bedroom or switch them off, you minimize the blue light that they emit, resulting in minimum sleep.

If you have your devices in the bedroom, you must always place them in sleep mode so that only essential calls will wake you. 

It would be helpful if you got enough sleep. Otherwise, you just mess up your entire body system. It applies to both healthy young people and old people. You can use the devices whenever you get out of bed in the morning.

Good sleep is essential for your weight loss plan and excellent health. So if you want to lose some weight in the long run, the only way you can do it is to take enough rest during the night.

Tips to Lose Weight While You Are Asleep

• Consider lifting weights at night

You just need to head straight from your desk to the gym’s dumbbell rack, and you can improve your metabolic rate for around 16 hours after work.

• Continue having protein shakes

You have to feed your hungry muscles by trading whey for casein in your post-workout shake, and the slow-release protein is gradually digested over 8 hours. It keeps your metabolic fires even burning the night. In addition, it helps cut Curry 5 calories per day for every pound of new muscle you gain.

• Go for a cold shower

An icy shower does more than flush out lactic acid after the gym. You must ensure that you stick your head under the faucet as more brown fat would be stored in the back of your neck and shoulders, so you should always go for a cold shower at night.

• Sleep in a cold room

Cranking the radiator at night will burn through a little more than the gas bill. You should preferably sleep in a cold room as it will make it very easy for you to burn calories.

A good night’s sleep causes you to lose some pounds from water weight and even carbon loss, but getting the balanced weight loss equation will control the weight in the long run.

A stable sleeping schedule is essential to achieve optimum results if you want to stay on track and be consistent with the diet, weight loss plan, and exercise.

It would be advantageous if you remembered that an added advantage to a healthy lifestyle and not a leading factor in burning calories is sleep.