Here is a concise summary of the text:
**Lose Weight While You Sleep: 10 Tips**
1. **Boost Metabolism**:
* Eat iodine, zinc, and selenium-rich foods (e.g., iodized salt, seaweed, meat, shellfish, Brazil nuts)
* Drink cold water (6-8 cups/day) for a 10-30% metabolic boost
2. **Sleep Optimization**:
* Sleep for 8 hours to burn 300 calories and maintain hormonal balance
* Keep your room at 65°F to burn more calories while sleeping
3. **Dietary Changes**:
* Drink plain black coffee to increase metabolism (29% fat burn increase)
* Use healthier cooking oils (e.g., coconut, palm kernel oil) to aid metabolism
* Add spicy foods (e.g., chilies, jalapenos) to increase metabolism (10 extra calories/meal)
* Use apple cider vinegar to suppress appetite and reduce fat buildup (200 fewer calories/day)
4. **Nutrient Balancing**:
* Eat complex carbs to fuel metabolism (especially with weightlifting)
* Consume protein to burn more calories during digestion and build muscle (50 calories/day per muscle)
5. **Exercise**:
* Engage in strength training to build muscle and increase resting metabolism
* Do high-intensity workouts to burn fat long after exercise
6. **Additional Tips**:
* Add fiber to your diet to boost metabolism (foods like oats, berries, broccoli, beans, nuts)
* Don't cut calories; eat enough to maintain metabolism, with plenty of fiber, complex carbs, and protein.
Here are the key facts extracted from the text, keeping each fact as a short sentence and numbered for reference:
**Metabolism and Thyroid**
1. The thyroid, a butterfly-shaped gland in the neck, regulates metabolism.
2. Foods rich in iodine, zinc, and selenium support thyroid function.
3. Examples of supportive foods include iodized salt, seaweed, meat, shellfish, and Brazil nuts.
**Water and Metabolism**
4. Drinking water can increase metabolic boost by 10-30%.
5. Cold water, in particular, forces the body to burn more calories to heat up.
6. Drinking 6-8 cups of water a day can increase resting metabolism by 250 calories.
7. Taking cold showers (below 70°F) can increase metabolism by 93-350%.
**Sleep and Metabolism**
8. Sleeping for 8 hours can burn approximately 300 calories on its own.
9. Lack of sleep can slow down resting metabolism by 8% (study on healthy adults sleeping 6 hours/day for 5 weeks).
10. Room temperature affects metabolism; a colder room (e.g., 65°F) increases calorie burn.
**Dietary Choices and Metabolism**
11. Black coffee can increase metabolism and aid in fat burning.
12. Caffeine can increase fat burn by 29% in slimmer individuals and 10% in those with extra weight (National Institute of Health study).
13. Replacing cooking oil with coconut or palm kernel oil can aid metabolism and reduce hunger.
14. Eating spicy foods (containing capsaicin) can increase metabolism and decrease appetite.
15. Adding apple cider vinegar to meals can reduce daily calorie intake by 200 calories and suppress appetite.
**Macronutrients and Metabolism**
16. Consuming complex carbs (e.g., whole-grain pasta, oatmeal) provides energy and can aid metabolism when combined with physical activity.
17. Bodybuilders who consume 50% more carbs have a 14% faster metabolism.
18. Protein requires more calories to digest than carbs or fats; approximately 99 calories are burned digesting 200g of chicken breast.
19. High-fiber foods (e.g., oats, berries, broccoli, beans, nuts) boost metabolism and prevent excess fat absorption.
**Exercise and Metabolism**
20. Strength training with weights or bodyweight exercises can increase muscle size, which burns 50 calories/day at rest.
21. High-intensity workouts can burn more fat long after the exercise has ended (study on young overweight men).
22. Regular workouts can "scorch calories" while at rest, in addition to building toned muscles.
**General Health**
23. Severely reducing calorie intake can slow down metabolism, leading to muscle loss and increased fat storage.
24. A balanced diet with sufficient calories, fiber, complex carbs, and proteins supports optimal metabolism.