Here is a concise summary of the text:
**Title:** Lose Weight While Sleeping: Boost Metabolism with Simple Changes
**Summary:**
This guide reveals easy tweaks to increase metabolism, helping with weight loss even while sleeping. Key tips include:
1. **Increase Metabolism**:
* Eat foods rich in iodine, zinc, and selenium
* Drink 6-8 cups of cold water/day (boosts metabolism by up to 50 calories)
* Take daily cold showers (increases metabolism by up to 93%)
2. **Sleep and Temperature**:
* Get 8 hours of sleep to burn 300 more calories
* Set thermostat to 18°C while sleeping to increase calorie burn
3. **Dietary Changes**:
* Start with a cup of black coffee (increases fat burning by 10-29%)
* Use coconut or seed oil (reduces hunger and increases metabolism)
* Add spicy foods to meals (boosts metabolism and reduces appetite)
* Incorporate apple cider vinegar (reduces calorie intake by 200 calories/day)
4. **Exercise and Nutrition**:
* Engage in high-intensity training for effective fat burn
* Eat protein to increase calorie burn during digestion (e.g., 99 calories for 200g protein)
* Include fiber-rich foods to boost metabolism and feel fuller longer
5. **General Advice**:
* Don’t cut calories excessively, as it can lead to muscle loss and decreased metabolism
* Ensure daily intake of sufficient calories, fiber, complex carbohydrates, and nutrients.
Here are the key facts extracted from the text, numbered and in short sentences, without opinions:
**Metabolism and Weight Loss**
1. The thyroid gland regulates metabolism by sending out hormones.
2. Increasing metabolism can help with weight loss while sleeping.
3. Drinking water can increase resting metabolism by up to 50 calories.
**Hydration and Temperature**
4. Drinking 6-8 cups of water can increase resting metabolism.
5. Cold water (below 21°C) forces the body to burn calories to warm up.
6. A study by the National Institutes of Health found that cold water (14°C) can increase metabolism by up to 350%.
**Sleep and Metabolism**
7. Getting 8 hours of sleep can result in burning 300 more calories.
8. Lack of sleep can slow down resting metabolism by 8 points.
9. Sleeping in a colder room (18°C) can help increase metabolism.
**Diet and Metabolism**
10. Foods rich in iodine, zinc, and selenium (e.g., iodized salt, seaweed, animal meat) support thyroid function.
11. Drinking black coffee without sugar can increase metabolism and burn fat.
12. Adding coconut oil or seed oil to breakfast can reduce hunger and increase metabolism.
13. Spicy foods contain capsaicin, which can speed up metabolism and reduce appetite.
14. Apple cider vinegar can inhibit appetite and reduce fat accumulation.
15. Eating complex carbs (e.g., whole grain pasta, oatmeal) can boost metabolic activity.
**Protein and Exercise**
16. The body burns more calories processing protein (99 calories per 200g of protein).
17. High-intensity training can burn a lot of fat, even after exercise is completed.
18. A study found that high-intensity exercise for 12 weeks decreased body fat by 2kg and belly fat by 17%.
**Additional Facts**
19. Fiber-rich foods (e.g., oats, strawberries, broccoli, beans, nuts) can boost metabolism and help with weight loss.
20. Eating too few calories can lead to the body becoming more energy-efficient and accumulating fat.