Weight Loss Tips: These bedtime aka nighttime habits may boost your metabolism and finally help you to achieve your goals.

Hitting weight loss goals can be a task for several as there are many factors that come into play. Even after following a healthy diet and rigorous workout daily, many suffer weight loss plateau and other issues. And when the weighing machine won't budge it can be disappointing. So, instead of losing hope and mind over not losing weight, one should keep working on it by following hacks. Today we are talking about certain night time aka bedtime habits that may help you to achieve your weight loss goals.Did you know during the night time our body burns around 300-400 calories?

Yes, you read it right! This is the amount of energy you spend after an hour's run. As per studies and researches, quality sleep can actually lead to weight loss just like any other weight loss tool we follow. To make sure to lose weight as you sleep literally, there are certain good night time habits you should follow as they amp up your metabolism. We have compiled some tips that will be really helpful for achieving your weight loss with fewer efforts.

1. Cold bedroomAs per experts, one should try to have a bedroom temperature around 18C at night as the same helps to boost your metabolism. According to studies, a cooler environment activates the beige fat cells, which are responsible for thermoregulation. When you sleep in a colder environment or naked, your body starts burning more energy to maintain heat.

2. Go to bed and wake up at the same timeAre you having an unregulated sleep schedule then the same could be the reason for weight gain or why you are not losing extra kilos. The hormone melatonin tells us when to go to bed and later beige fat cells gets activated. If you are not sleeping and getting up on time, the melatonin production will also be inconsistent and the same will affect your sleep. The next day you will feel tired, and jaded as you didn't get proper rest and you will end up craving high-calorie snacks.

3. Don't use gadgets during bedtimeExcessive light from the gadgets can also disrupt the sleep cycle and quality of sleep. Several studies have proved that blue light which is emitted from gadgets and smartphones delays melatonin production. And that's why you take a longer time to fall asleep and you wake up tired. Try to not use gadgets around 2 hours before your bedtime. And make sure to put them in night mode.

4. Vital foods to eat at nightUsually one should not snack during bedtime, considering our body has low metabolism and other factors. But if you are very hungry then you can reach out for healthy foods which are rich in protein. Protein-rich foods increase your metabolic rate and help in muscle growth. You can also drink certain types of tea that can help you lose weight at night. Natural herbal teas including cinnamon, peppermint and chamomile reduce appetite, improves digestion and relax your nerves among others.

5. Resistance trainingPhysical exercise before bed can help to reduce stress and boost your metabolism. Both cardio and aerobic workouts are good, however, resistance training is the best one as that helps you to burn fat. Swimming or weight lifting is the best night time physical activity as they don't work you up too much but at the same time, it will lead to calorie burn even while you are asleep.

So, add these rituals and make sure to follow your daily regime of exercise and healthy eating and soon you will finally go past weight loss plateau or any other hurdles that have been stopping you to lose weight aka fat.

ALSO READ: Weight Loss: 5 seeds that can help to torch down those fats

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Weight Loss: 5 Bed time habits that will help you to hit your goals - PINKVILLA

Most of us have this misconception that quinoa is a grain. Quinoa is not a grain but the seed of goosefoot plant. It is cooked like grain and also has similar properties.

Quinoa is loaded with protein, which makes it perfect for people who are trying to shed those extra kilos. It also has all the essential amino acids required by the body. Moreover, it is gluten-free, which makes it a good option for people who are allergic to gluten. If you have celiac disease, buy only certified quinoa to avoid any complications.

These tiny seeds are full of fibre, which help in keeping you fuller for longer and thus stop you from binge eating. The high fibre content in quinoa also improves digestion, lowers cholesterol and keeps blood sugar level in control.

Not just this, quinoa is also rich in some important nutrients like manganese, zinc, calcium, potassium, phosphorous, selenium and magnesium.

It also has anti-inflammatory property, which makes it good for your gut and overall health.

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Quinoa versus rice: Which one is better for weight loss? - Times of India

AleksandarNakic/Getty Images Whatever your weight loss goal is, getting started is probably the most daunting task. If you're feeling hesitant about making that first step, it's probably because the first step you have in mind is overwhelming and too disruptive. (Think: cutting out all carbs immediately on day one.)

Instead, set yourself up for success by kicking your weight loss journey off with an attainable goal. The number one thing you can do every day to lose weight is to step on a scale. This tip may be one of the most effective, simplest weight loss tips you can follow.

"That's it?" you might be thinking. Yes, that's it. The simple act of stepping on a scale is something anyone can follow and that will have a big impact long term.

When you're beginning your weight loss journey, you need to establish a reference point. That's why Lyssie Lakatos, RD, CDN, CFT, and Tammy Lakatos Shames, RD, CDN, CFT, The Nutrition Twins and authors of The Nutrition Twins' Veggie Cure tell us that one of the first things they ask clients to do is to step on a scale.

Once you have that reference, you can use it throughout your journey. "When the number [on the scale] moves in the wrong direction, most people take action immediately and tighten the reigns on their eating behaviors," say The Nutrition Twins. "[Weighing yourself regularly] is the best way to hold yourself accountable and to keep things in check."

Knowing what the scale is reading isn't just a good preventative measureit's also positive reinforcement. "It is very motivational to watch the needle move down," say The Nutrition Twins. "For many people, this motivates them to keep going in the right direction and keep working to lose weight."

And motivate them, it does. According to the National Weight Control Registryan ongoing research project that has been collecting data for over 25 years on how people lose weight75% of people who are able to lose weight and keep it off weigh themselves at least once a week.

Cornell researchers have also studied this phenomenon. They challenged study participants to lose 10 percent of their body weight but didn't give them any diet advice or restrictions. The only thing they had to do? Step on a scale every day.

Those who had to weigh themselves regularly lost an average of two pounds more over the course of a year compared to those who weren't instructed to weigh themselves. As a bonus, this group even kept the pounds at bay throughout the second year.

Weighing yourself "forces you to be aware of the connection between your eating and your weight," said David Levitsky, PhD, professor of nutrition and psychology at Cornell and the author of this study to the Cornell Chronicle. "It used to be taught that you shouldn't weigh yourself daily, and this is just the reverse."

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"You just need a bathroom scale and an excel spreadsheet or even a piece of graph paper," says Levitsky.

After you step on the scale, record your weight in a journal you keep by the scale, to a note on your phone, or into a spreadsheet on your computer.The goal is to keep yourself accountable by establishing this habit as well as keeping your weight loss goals top of mind. "The second you see the scale go in the wrong direction, you can immediately course correct," say The Nutrition Twins.

They recommend stepping on the scale early in the morning and around the same time every day. This way, your body has the same amount of food in it (none!) to avoid any fluctuations in weight due to large meals.

The Nutrition Twins share a word of caution. While weighing yourself daily may be an effective weight-loss tool, it can become obsessive to some. If you've been diagnosed with an eating disorder or experience disordered eating, it's probably best that you keep your weighing times to once a week rather than once a day. The good news is that studies show that once a week is just as effective as daily.

Additionally, if you get caught up in the weeds rather than in the full picture, you may become discouraged. "Weighing yourself every day could mess with your mind because your body weight will naturally fluctuate," The Nutrition Twins say. Water weight, hormones, and even bowel movements can all cause the scale to read a higher number on one dayeven if you've been losing body fat.

"Pay attention to the trend that the scale is showingnot so much the number on the scale," say the Twins. If it helps, make a point of checking in at the end of the week to review your results from the week prior. If your weight at the end of the week is the same or less than the week before, you're on the right track!

If you want to supercharge your weight loss efforts, consider adding some strenuous activity to your routine. A staggering 90% of weight loss winners exercise, on average, about 1 hour per day. Now that doesn't mean you need to pump iron or cycle for an hour (although those would certainly help). Even lightly strenuous activities will do. For example, the most frequently reported form of activity in the National Weight Control Registry study was walking. If you want to go down this route, get started with our must-follow tips for when you're walking to lose weight.

Gallery: The 50 best ways to boost your metabolism at home

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The #1 Thing You Can Do Every Day to Lose Weight - MSN Money

It will usually turn frothy when you mix the powder into the water. It is recommended to use a small whisk to mix the powder in.

The tea can be served with or without milk but those wishing to embark on a weight loss journey may find it more beneficial to drink it straight without milk.

Or even adding a small amount of a milk alternative like a plant-based milk may help soften the strong taste that is associated with matcha.

It can even be added to smoothies and juices which is a fundamental aspect of the Sirtfood diet where slimmers consume juices for the duration of the diet.

The Sirtfood diet is based on the research of sirtuins, a group of seven proteins found in the body that has been shown to regulate a variety of functions.

During the first phase of the diet, you can drink up to three green juices per day. You only need to add a small amount of it to juices and tea to have a huge effect on your body.

Matcha is a key ingredient in these juices and helps boost weight loss while following the diet.

Known widely as a superfood, the power contains a lot less caffeine than a cup of coffee but can provide your body with an energy boost to keep you going throughout the day.

It can also help suppress your appetite when drunk in the morning, meaning you are less likely to consume a lot of food throughout the day.

This can be particularly beneficial for those on a weight loss journey because it will help your calorie intake be in a deficit while also providing your body with nutrients and vitamins.

Green tea is well known for its ability to enhance weight loss. Studies show that helping speed up the metabolism can help boost fat burning but also increase energy.

Another study showed that taking matcha tea during moderate exercise increased fat burning by 17 percent.

Not only does it increase fat burning and helps you lose weight, it has also been shown to help maintain weight loss and to stop putting the weight back on.

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Weight loss: How matcha green tea helps burn fat - the drink behind Adeles weight loss - Express

Weight loss: Do this yoga asana every day to melt away belly fat, get lean and toned legs  |  Photo Credit: iStock Images

New Delhi: Yoga plays an important role in maintaining overall health and well-being. Regular practice of yoga has immense health benefits. It improves flexibility, reduces stress, and can help with weight loss. If youre looking for toned legs, shapely butt and a flat stomach, adding this simple asana, Utkatasana or Chair Pose, to your fitness routine may speed up your weight loss, helping you get that hourglass figure.

Doing this yoga pose might be a little challenging, especially if youre just a beginner, as you sit in an imaginary chair, but the rewards are plentiful. Yoga being a great workout that burns fat, stretches and tones muscles, incorporating it into your daily routine can trim your waistline faster.

To do this yoga asana:

To stay longer in the chair pose, you need a little bit of determination.

Benefits of Utkatasana or Chair Pose

A word of caution: You should not practice this asana if you have arthritis, chronic knee pain, spained your ankle, headache or insomnia. This yoga pose should be practiced with care during menstruation or if you have pain in lower back.

A number of studies have shown that yoga can offer major physical and mental benefits. So, try making this asana part of your life to lose weight, burn belly fat, get lean legs, increase flexibility, and enhance overall health and well-being. Regular yoga practice along with healthy diet and other lifestyle changes will help you stay healthy and fit.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight loss: Do this yoga asana every day to melt away belly fat, get lean and toned legs - Times Now

12 June 2020, 07:53 | Updated: 12 June 2020, 09:07

Gemma Collins showed off her recent weight loss in a metallic gold raincoat.

Gemma Collins has showed off her recent three-stone weight loss on Instagram, posing in a metallic gold raincoat and large sunglasses.

The former TOWIE star, 39, wrote alongside the snap: "I just crack myself up !!! Lol once a sales girl always a sales girl love this jacket GOLDIE ONLINE NOW thank you to Hayden for taking this".

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Gemma's post comes after she revealed that the weight gain she experienced in her twenties was down to Polycystic Ovaries Syndrome (PCOS).

Sharing a series of photos of herself looking 'very slim', she wrote: "As you can see guys when I was in my 20s I was very slim then I was told I had PCOS and its been a struggle ever since.

"However I make the most of myself and remain positive because its what in your heart counts the most, sending love to all the PCOS sufferers its not easy and always be kind people people are not always over weight because of all the stereo typical bullying comments !!!

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"I CHOSE to RISE ABOVE and continued to promote body confidence even when I had my own personal struggles and the secret to my success was just being ME !

"Lots of people have bullied me taunted me and also early on in the industry loose weight Your too fat to promote my brand !!! Its endless !!!

"Cough cough .... where are you people now. WHERE AM I, RISE HIGHER. Always BELIEVE IN YOU. my heart has always been the same no matter of my size" [sic].

Gemma has lost a whopping three-stone in the last year, and she previously revealed her slimmed-down frame was due to controversial 'Skinny Jab' injections.

She previously wrote on Instagram: "Lots of you been asking me how I am looking so good "

"I need to tell about how amazing the team at Skinny Jab have been throughout lockdown.

"I think its safe to say weve all had those days over these past month where weve felt very low with no motivation to do anything. But keeping on track of my weightloss and continuing to stay motivated has never been easier with skinny jab on board. Honestly, Caroline and her team have been the best support!

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Gemma Collins shows off continued weight loss on Instagram after shedding three stone - Heart

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Lemon tea has several other benefits besides helping in weight-loss.

Lemon is a miracle food and when combined with water and honey, it makes one of the easiest and cheapest beverages. Having lemon with hot water in the morning is something which most of us prefer. For the unversed, this simple morning ritual not only hydrates your body but also help in flushing out toxins. But there are several other ways in which you can utilise lemon. According to a study by the University Health Service (UHS) of Rochester University, a hot cup of lemon tea is scientifically proven to give you relief from the symptoms of common cold.

Lemon tea can also be served cold with mint leaves. Best for summers.

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How to make perfect lemon tea. Know benefits of this weight-loss drink - India TV News

Weight Loss Tips: Did you know multi-tasking can make you fat? If you are curious to know how and ways to tackle the issue then read on.

If you are reading this piece then I am assuming you are a multi-tasker and take pride in it as you juggle everything work, family, and other social commitments with great elan. Many even are asked to develop the skill of multitasking as those who can work on several things simultaneously are admired for their efficiency and they are known as people who can get things done. But do you know that it is damaging for you health-wise?

Multi-tasking can be a boon for you at several levels but just like two sides of the coin, while doing several tasks they tend to forget exercising and eating meals on time. Instead of having a proper breakfast, they would like to have any snack on the go. While eating, multi-taskers usually read or browse or catch up with work and in this way, they end up eating more than required. For the unversed, when we eat more and not burn the extra calories then the same gets stored as fats.

As per a study which was published in Brain Imaging and Behavior, found that people who multitask frequently tend to have higher body fat levels and body mass indexes (BMIs) than those who do less multitasking. They also concluded that when the pictures of fattening foods were shown to participants who use multitask digitally. their brain activity was greater and there was lower activity in the parts of the brain which is responsible for self-control.

ALSO READ | Weight Loss: 5 Tips to create a calorie deficit and say bye to the extra kilos

Digital devices have been anyways wreaking our lives and creating havoc and now we know one more potential downside of multitasking on digital devices i.e. weight gain. Also, multitasking leads to brain drain and after a point, you cannot focus on other areas of your life like including fitness exercises and taking care of healthy eating routine among others. So, if you have been gaining weight or fats, then you should stop the juggling act and focus on health. Read on to know-how.

Make sure to be activeInstead of sitting in one place while talking over the phone, opt for walking. Include some form of physical activity daily. You can chalk up fixed 'me time', where you can focus only on your self and work on eating and exercise habits every day.

Eat breakfast and eat your meals mindfullyThose who skip breakfast tend to overeat later in the day, have meals that are higher in fat and sugar compared to breakfast eaters. Try to have meals that are high in fibre and low in sugar to keep yourself active and alert.

While eating doesn't watch or read the emails and messages as you will lose the conscious of what youre eating. It is also known as eating amnesia.

To promote satiety, enjoy each and every morsel, look at your food, take in its aroma, and chew properly and only then swallow.

Reading or watching while eating puts our eating on auto-pilot mode and eat up too much, not-satiated, unable to understand hunger and fullness cues.

Are you thirsty or hungry? Before you start eating your favorite snack, first drink up water to check whether you were hungry or just parched? Take a note when you start feeling full.

Work on yourself firstYou are your most important project and don't ever forget that. Make sure to exercise on the time that youve scheduled. Treat it as your appointment with your biggest client. Make sure to eat on time and mindfully and not read and watch anything during mealtime.

And keep a healthy work-life balance by doing one thing at a time as mixing up is not a great idea. Try to avoid usage of digital devices and especially multitasking on it.

ALSO READ |Weight Loss: 5 seeds that can help to torch down those fats

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Weight Loss Tips: Multitasking can make you fat; Here's how to tackle & shed pounds - PINKVILLA

With gyms still closed due to the coronavirus pandemic, people are looking for easy, at-home workout routines.

There's one effective, equipment-free exercise that almost anyone can take up: Running!

Adaptable, versatile and fairly easy to start, running can help lose weight, especially when combined with a healthy diet. TODAY spoke to two nutritionists to find the best way to combine running with diet to reach your fitness goals.

According to Natalie Rizzo, a New York City-based registered dietitian who works with "everyday athletes," running is a great way to lose weight since it burns a lot of calories quickly.

"You're burning more calories per minute" with running than you are with strength training or cycling, Rizzo said.

Kristin Kirkpatrick, a dietitian and the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute, added that the amount of calories you burn running can vary based on how long or intense your workout does, and said that diet plays a huge role in making the exercise effective.

"My husband's a trail runner, he will go out for a run and run 15 or 20 miles out in the mountains," Kirkpatrick explained. "So that is very high intensity. If you're doing something like that, the chances of losing weight are pretty high, but if you're just someone who walks out the front door and runs three miles, that might not be enough for weight loss if your diet is still lousy."

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"One of the main goals, when it comes to weight loss, is that you want to burn calories," Rizzo explained. "That has to go hand in hand with good nutrition."

The problem with suddenly increasing the amount of exercise you do, Rizzo said, is that people frequently think they are burning more calories than they are, and overcompensate when it comes to diet.

"It's really easy to overeat," she explained. "You're going to feel hungry when you're just starting to run ... Just because you're running and you're working out doesn't necessarily mean you can eat whatever you want. It really has to be a combination of exercise and diet. Eating healthy is generally what's going to make your weight loss goals happen."

"Diet will almost always trump exercise," said Kirkpatrick.

Combine running with a healthy diet to create a calorie deficit, which Rizzo said is what "really makes weight loss goals happen." A calorie deficit essentially means that you are burning more calories than you consume, so it's important to fill your diet with lower-calorie foods that make you feel full.

"You want to make sure that you're still eating a healthy diet and following recovery nutrition tactics," Rizzo said. "Look for foods that have hunger-fighting properties in them. That's generally energy-dense foods like fruits and vegetables, legumes and whole grains, beans and things like that. Pack your plate with those. It's going to keep you from overeating things you don't necessarily want."

Kirkpatrick said that you might have to adjust your diet a bit to make sure you are getting the nutrients you need, especially if you're running a lot.

"An average person running three to four miles a day doesn't necessarily need to come from a run and immediately re-fuel," she said. "You can probably have normal meals and snacks as you typically would. If you're doing five or six miles, you're probably going to have to have some sort of simple sugar to refuel with, and of course water and electrolytes. Complex carbohydrates and lean sources of protein are always a great option."

Rizzo recommends using "the right kind of fuel" to make sure your body is supported by your diet, but you don't overeat.

"Generally, think about food as fuel for a workout," Rizzo said. "One of the main issues that I see with runners, in terms of losing weight, is that they want fuel for their workouts, which a lot of times requires eating a decent amount of carbs and things that they've been taught are not necessarily the best foods for weight loss. It's almost like they're fighting with themselves on figuring out what to eat."

If you do decide to start incorporating running into your weight-loss journey, Rizzo recommends starting slowly and carefully to avoid any injury.

"You want to make sure you have the right form," she said. "And that you don't go out to fast. That can be as simple as Googling the right form. Make sure you're landing on a flat foot, that your arms are at your sides and not crossing in front of your body, because having the wrong form can really lead to difficult injuries."

If you're going to be running a lot, make sure that you have decent running shoes, says Rizzo, because improper footwear can lead to shin splints.

"Another thing that can lead to injuries is going out too fast and trying to train too much," Rizzo explained, adding that people should try to combine running with other forms of exercise like strength training.

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Running to lose weight: Does it really work? - TODAY