Burn the calories while you sleep! It looks like a false assertion designed to make you browse the latest fast diet program. However, the concept of burn of calories during sleep is not sensationalism – it is science. You TO DO Burn the calories during sleep. In fact, in fact. But before negotiating your yoga carpet For a bed bed, there are a few things you should know.
How many calories are you burning to sleep?
So how many calories are burning to sleep? As with so many questions related to weight loss And metabolismThe answer is: “it depends.”
Each of us has a single metabolic rate (BMR) or a metabolic rate at rest. “The basal metabolic rate is the minimum quantity of energy, or calories, spent compatible with the maintenance of life,” said Danielle GaffenMS, RDN. “An individual’s BMR reflects the amount of energy used for 24 hours while physically and mentally at rest.”
BMR encompasses basic body functions, such as breathing and blood circulation. It is determined by factors such as weight, size, body composition, age, biological sex and activity levels.
Essentially, BMR is your calorie reference base which represents around 60% of your Total energy expenditureThe remaining 40% from food digestion, execution of daily activities and exercise. If you want to know how many calories you burn, look at your BMR.
How do you calculate the number of calories you burn during sleep?
Calculation of the number of calories you burn to sleep is a question of multiplying your BMR by the number of hours you sleep. Gaffen explains that the most precise method to determine your BMR is by direct or indirect calorimetry, a technique that measures heat production or the subject’s gas exchange. Calorimetry, however, requires expensive equipment and is generally difficult to access.
By working with its customers, Gaffen uses the Mifflin-St. Equation Jeor, which according to a studyGenerally calculates the BMR at 10% of the measured value. Calculations for men and women are as follows:
Men: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
Women: 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
Do you want to know how many calories you burn in 24 hours?
“There are online calculators that you can use to estimate the number of calories your body burns in one day,” explains Gaffen. “These calculators take into account your weight, sex, age, age, size and current physical activity.” She recommends Body weight planner National Institutes of Health and Get your MyPlate PlanA widget on the USDA MyPlate website.
Although these calculators exist, a dietitian would be your best and precise resource to determine your BMR.
Can you influence the number of calories you burn to sleep?
Many factors that determine your BMR and, therefore, the number of calories you burn sleepy are out of control. It is possible to cause a minor boost by winning muscle mass, like a muscle book burns more calories than a fat book. Although the muscle is more metabolically active than fat, research suggests that winning muscle mass probably does not affect significantly.
In one studyThe previously sedentary women who participated in six weeks of resistance training experienced a significant increase in their BMR. However, despite the bump, none of the women has lost weight or saw a remarkable change in their body composition.
If your goal is to burn more calories during a day, your best bet is to focus on what you do when you are awake.
Do the exercise regularly and strive to be more physically active consistent, even when you do not technically draw. Do shopping, take the stairs or exchange a conference sitting for a meeting on foot.
Does eating before sleep affect the calories burned at night?
The simple fact of digesting food burns of calories, therefore eating at any time – including bedtime – will result in a temporary increase in energy expenditure. But Late evening meal will probably not strengthen (or, moreover, sabotage) no objective of weight loss.
“It seems that what matters most in humans is How much you eatIn contrast when you eat, ”explains Gaffen. An apple contains the same amount of calories, whether you eat it for breakfast or a midnight snack.
However, the time of day can have an impact on your behavior around food. “It is common to snack without thinking In the evening, during the relaxation or research of television, ”explains Gaffen. “This habit can lead to consuming more calories, which can cause weight gain. So, if you are looking for a snack in the evening, just try to be attentive to the choices of snacks and portions. »»
