Here is a concise summary of the text:
**Title:** Lose Weight While You Sleep: 10 Tips to Boost Metabolism
**Summary:**
This guide provides 10 tips to help increase metabolism, leading to weight loss while sleeping. The tips are:
1. **Speed up metabolism**: Eat foods rich in iodine, zinc, and selenium (e.g., iodized salt, seafood, Brazil nuts).
2. **Drink cold water**: Increases metabolism by 10-30% (aim for 6-8 glasses/day).
3. **Take cold showers**: Boosts metabolism (start with 5-minute showers, gradually increase time).
4. **Sleep in a cold room**: Burns more calories (set temperature to 18°C/64°F).
5. **Drink black coffee**: Increases metabolism and fat burning (especially in thinner individuals).
6. **Use healthier cooking oils**: Choose coconut or palm oil to aid metabolism.
7. **Eat spicy foods**: Contains capsaicin, which increases metabolism and reduces appetite.
8. **Consume apple cider vinegar**: Suppresses appetite and reduces fat accumulation (add 1 tablespoon to meals).
9. **Exercise regularly**: Strength training and high-intensity exercises increase muscle mass, burning 50 calories/day while resting.
10. **Eat a balanced diet**: Include fiber, complex carbohydrates, and protein; avoid severe calorie cutting, which can slow down metabolism.
Here are the key facts extracted from the text, numbered and in short sentences:
1. **Thyroid gland role**: The thyroid gland, located in the neck, regulates metabolism by sending out hormones that control calorie burning.
2. **Foods for metabolism boost**: Foods rich in iodine, zinc, and selenium (e.g., iodized salt, meat, seafood, Brazil nuts) support metabolism.
3. **Water's metabolic effect**: Drinking water can increase metabolism by 10-30%, especially if consumed cold.
4. **Cold water's caloric burn**: Cold water forces the body to burn more calories to warm itself, with 6-8 glasses a day increasing resting metabolism by 50 calories.
5. **Cold shower benefits**: Taking a cold shower (below 21°C) can speed up metabolism, with a 93% increase at 21°C and 350% at 14°C.
6. **Sleep's caloric burn**: Sleeping for 8 hours can eliminate 300 calories on its own.
7. **Sleep deprivation's effect**: Lack of sleep increases hunger hormone production and slows down resting metabolism by 8%.
8. **Room temperature's impact**: A colder room temperature (around 18°C) while sleeping can increase metabolism.
9. **Coffee's metabolic boost**: Drinking regular black coffee can speed up metabolism and burn fat, with a 29% increase in fat burning in thinner individuals and 10% in overweight individuals.
10. **Healthier oil options**: Using coconut or palm oil instead of regular cooking oil can support metabolism.
11. **Coconut oil's appetite suppression**: Adding 2 tablespoons of coconut oil to breakfast can reduce hunger during lunch and later in the afternoon.
12. **Spicy food's metabolic effect**: Consuming spicy foods (e.g., jalapeño peppers) can increase metabolism by 10 extra calories per meal.
13. **Apple cider vinegar's benefits**: Adding apple cider vinegar to one's diet can suppress appetite, leading to 200 fewer calories consumed per day.
14. **Protein's metabolic impact**: The body burns more calories to process protein than carbohydrates or fats, with 99 calories burned from digesting 200g of chicken breast.
15. **Muscle's caloric burn**: Toned muscles can burn 50 calories per day while lying down.
16. **High-intensity exercise's effects**: High-intensity exercises can burn more fat, even after the workout ends, with a study showing a 2kg fat loss and 17% decrease in belly fat over 12 weeks.
17. **Fiber's metabolic increase**: Foods high in fiber (e.g., oats, fruits, broccoli, beans, nuts) can increase metabolism and make one feel fuller for longer.
18. **Caloric intake importance**: Eating enough calories daily, with a balanced diet including fiber, complex carbohydrates, and proteins, is crucial for maintaining metabolism.