How to Burn Fat While Sleeping


How cool would it be if you could burn fat while sitting in your favorite chair or even sleeping? Just think about it: how much easier it would be to burn fat or stay lean, how much less time you would need to spend in the gym, and how much more you could eat, without feeling guilty?

This can be done simply by boosting your metabolism or to be a specific resting metabolic rate (RMR). So here, I will give you a few examples and guidance on how you can burn fat while sleeping, without any extra effort.

Proper Foodhealthy food

Eat little and often is a mantra and tip for a lot of trainers and dieticians all over the world. By eating small portions of food you will keep your metabolism running and help your body burn fat.

I think it implies to have your meals healthy and nutritious for this to work. It won’t help much if you eat a cheeseburger for every meal.

Try including spicy food in your diet. Spicy food, like chili pepper, has an ingredient called capsaicin, which increases metabolism by consuming body fat as fuel.

It also can help you feel fuller, so if you eat something spicy for dinner, this can reduce your desire to go for that late snack which will have a positive impact on your sleep and fat loss.

Eat Enough Protein

Protein can increase your metabolic rate in two ways:

  1. High thermic effect of food
  2. Helps build muscle and prevent losing muscle

The high thermic effect of food means that the amount of energy to digest, process, and store proteins is much higher compared to carbs or fat.

For comparison, 15% to 30% of calories taken from protein are used during the digestion process, while for carbs it is from 5% to 10%, and fat just up to 3%.

It doesn’t sound much, but if you are eating about 0.5% gram of protein per kilogram of body weight per day, it would lead to burning from 100 to 200 calories a day.

As for building and maintaining muscle mass, according to some studies, each kilogram of muscle burns from 10 to 16 calories per day. It is not a huge amount, but it draws some other effects of having more muscle mass.

You will deplete glycogen stores with the workout that is required to build muscle. This will allow you to refill glycogen in your body from carbs, instead of storing them.

Use MCT Oil

MCT stands for medium-chain triglycerides and probably the best MCT oil to use is coconut oil that can improve your metabolism to about 5%.

Plus side is that using MCT oils can boost your metabolism helping you lose weight and fat without negative affecting like cholesterol.

But, be aware, you should REPLACE, not increase consumption of MCT, otherwise, just adding it to your diet will cause you to intake more calories which will slow or even diminish your progress of losing fat.

Optimize Thyroid

The thyroid is a butterfly-shaped gland that is located in the front of your neck, bellow your adam apple and it can boost your metabolism between 500 to whooping 1000 calories per day!

The thyroid uses iodine to make thyroid hormones. Problem is that, according to the World Health Organisation, about 1/3 of the world’s population isn’t getting enough iodine on a daily basis.

And not getting enough Iodine leads to not producing enough Thyroid hormones which can drastically slow your metabolism.salt

Where can you get iodine from? Most people get it from salt, but since of low the low amount of iodine in it, it is not effective to reach the optional iodine dosage required.

Note to take is that sea salt doesn’t have much more iodine than regular salt. One solution for this could be to replace your regular salt with iodized salt to get the proper level of iodine in your diet.

Zinc and selenium are also very important vitamins because they convert some of the thyroid hormones into active ones.

Zinc deficiencies are very common, and by boosting zinc with supplements, you could boost your RMR by extra 500 calories per day, after about 2 months.

With exercise, you lose zinc thought sweat, so this is very important for someone who exercises on a daily basis. So taking zinc supplements can be a good idea to boost your RMR and keeping metabolism at the optimal speed.

Drink Water

Water is very important in our life, and with just 500ml of water, you can increase metabolic rate by up to 30% for about half an hour (or in calories, about 24 calories just from drinking two cups of water).

Although it doesn’t sound much, if you repeat it multiple times during the day, you could be burning over 100 calories per day, just from drinking enough water.

Of course, it doesn’t mean you will lose fat just by drinking more water, you will have to maintain a good diet, but by providing your body with enough water, you will for sure boost your metabolism.

Get Enough Sleep

Getting enough sleep is crucial to help your metabolism burn fat. Without enough sleep, your body will eventually get tired and the stress from the lack of sleep will have a negative effect on your health and your body loss.

How much is enough sleep? You should aim to have at least 6 hours of sleep, optimal you would want 8. Now, if you are having trouble falling asleep, here are some tips to help you:

  • Do not use TV, cell phone, or computer at least one hour before going to bed
  • Make your bedroom free from work or entertainment. The environment should be stress-free and relaxed.
  • Try and have a regular time of waking up and going to sleep every day, even during weekends.
  • Avoid eating heavy meals before bedtime.
  • Do not drink coffee, soda, or eat chocolate after 2 p.m. Caffeine can stay in your system for up to 5 hours!


Some of the advice in this article is not so hard to implant in your life. Hopefully, if you stick with them, you will see the progress which will result in burning fat, even while you sleep.

If you find this article useful, why not share it on social media? Also, feel free to comment and ask questions if you want to know anything more. Or send me a message at

I am looking forward to seeing your comments. Have a great day and till next time, remember, your body deserves the best, and so do you!


2 thoughts on “How to Burn Fat While Sleeping

  1. What a great article. You are spot on with the water and sleep. Both are so important. So many don’t think that lack of sleep will hurt their weight loss, but it does. Also, the thyroid can be off, and the levels will be in the normal range, so again eating a healthy diet is the key. It is hard to know what vitamins we may be low on without testing, and sometimes insurance won’t pay for the testing. But I do see you have DNA information here. DNA testing may be the key to know exactly what to do. It is informative and essential for a balanced health and wellness program. Excellent!!!

    1. Dear Laura,
      Thank you so much for your comment, it really means much to me!

      I am glad you liked the article and that you found something for yourself. I couldn’t agree more about a healthy diet: it is crucial for any weight loss program.

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