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It's a well-thought opinion that breakfast is the most important meal of the day, as the right choice will set you up for the morning and get you ready for anything. But if you're doing intermittent fasting, which involves not eating for a certain amount of hours overnight, you might be trying to avoid breakfast as soon as you wake up.

It can be hard to know which of these options is best for losing weight - and so to help people, diet guru Michael Mosley has delivered his verdict. Author of the hugely popular Fast 800 books, Michael has long been an advocate for sustainable weight loss, and has made an Instagram post surrounding breakfast being a key part of shedding the pounds.

Coventry Live reports that in the post, Michael said: "We are often told that eating a good breakfast is a simple way to control your weight. If you skip breakfast, then you will get hungry later in the day and snack on high calorie junk food. Eating breakfast revs up your metabolism, preparing you for the day. It seems a plausible suggestion but is it true?"

Explaining the theory further in a blog post, he wrote: "To test this idea researchers got 300 overweight volunteers and asked those who normally skip breakfast to eat breakfast, while those who routinely ate breakfast were asked to skip it. They weighed the volunteers beforehand and 16 weeks later."

"So what actually happened? Well, the breakfast skippers who had made themselves eat breakfast lost an average of 0.76kgs. While the breakfast eaters, who had spent 16 weeks skipping breakfast, lost an almost identical amount, an average of 0.71kgs."

Researchers confirmed that the recommendation to eat breakfast "had no discernible effect on weight loss in free-living adults who were attempting to lose weight." If you find you snack less throughout the day after eating a healthy breakfast, then you should still go for it.

Dr Mosley eats breakfast every day, but there's something you can do in addition that may help you to lose weight. Speaking to the Daily Mail last year, he said: "When you get up in the morning, you may be in a rush to tuck into your breakfast and get out of the door. Or you may be happy to hold off eating for a while (a lot of people find they don't get hungry until later in the day).

"One reason why you might want to delay breakfast if you're not ravenous is that, by doing so, you will be extending your overnight fast (i.e. how long it has been since your last meal)."

Dr Mosley suggests to go with whatever works for you and not to feel guilty if you do not have breakfast - but try to avoid indulging later in the day if that's the case.

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Michael Mosley reveals if skipping breakfast will help you lose weight or not - Daily Record

1. Skipping breakfast

While skipping breakfast may seem like a good way to reduce your calorie intake and lose weight faster, Boyer warns that the opposite is actually true; as it turns out, eating a satiating breakfast is a crucial part of sustainable weight loss."Make sure to eat breakfast after waking up," he says. "Skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation."

Of course, it's important to choose a healthy breakfast. As far as the best foods to eat, he recommends "opting for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day." You should also be sugar to stay away from sugary, refined carbs. We'll get into that below.

While eating breakfast is an essential part of your overall health, the food you choose to eat first thing in the morning can make or break your weight loss efforts. Hunnes says that, especially if you're trying to slim down, it's important to avoid too much sugar and refined carbs. These can come in the form of pastries, cereal, bagels, and more. If you reach for these foods first thing in the morning, you'll be setting yourself up for blood sugar spikes, crashes, cravings, and overeating later in the day. Ultimately, all of this can throw a wrench in your weight loss efforts.

"The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods such as pastries like Pop-Tarts, energy bars, and pastries," Hunnes says, explaining that they "provide no nutritional benefit" and are "often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," which frequently leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage)." Say it ain't so!

If you want to start your day with a bit of sweetness, there are several healthy options that won't put your weight loss goals at risk. Hunnes recommends some fruit or naturally sweetened oatmeal, both of which can provide a good amount of fiber in order to reduce inflammation and promote weight loss. Noted!

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2 Breakfast Mistakes Preventing You From Losing Weight - SheFinds

IF you're trying to lose weight, you have probably heard the same things over and over again.

Monitoring your choices of food and exercise, as well as your alcohol intake is pretty standard advice when it comes to watching those numbers come down on the scales.

If you like a tipple, you might be disappointed when social media stars say cutting out booze is one of the best ways to build muscle.

Muscle mass is important for weight loss as the more muscle mass you have, the more calories you will burn.

And experts have said that having a higher muscle mass is actually helpful when it comes to burning calories and fat.

But the good news is, you don't completely need to cut out booze and studies have shown you can have two beers and still lose weight.

A study published in 2015 found that moderate daily alcohol intake for two weeksdid not impair muscle growth.

While the study was carried out on rodents, expert say this implies that a beer or two is unlikely to impede your ability to build muscle in a response to resistant exercise.

Resistance trainingincreases muscle strength by making your muscles work against a weight or force.

It includes using free weights, weight machines, resistance bands and your own body weight.

Professor Colleen Deane, of Clinical, Metabolic & Molecular Physiology, at University of Nottingham said you might actually also have an alcohol threshold.

Writing in The Conversation, she said: "Once you go over it will negatively affect the bodys muscle growth response to resistance exercise.

"Alcohols effect on the bodys hormones specifically testosterone may also impact muscle gains. Testosterone is a hormone that helpsincrease muscle massin response to resistance exercise training."

The expert added that moderate doses of booze - approximated at two beers - can increase testosterone levels.

"The downside, though, is that this increase doesnt last very long, making it therefore unlikely to significantly contribute to muscle gain.

Some research shows that lots of booze can actually do the opposite and reduce testosterone levels.

"This suggests that theres a threshold beyond which alcohol impairs the benefits of exercise," Prof Collene said.

But separate research has also shown that you can counteract the negative effect of alcohol on muscle growth to some extent by ingesting lots of protein.

Eating between20g-25gof protein after exercising - the equivalent of approximatelythree large eggs - the study suggests.

"This is likely due to the fact that protein intake is one of the main drivers of muscle growthin the body," the expert said.

The average person can burn anywherebetween 108-216 caloriesper 30 minutes of weightlifting - depending on the intensity of their workout.

A pint of beer, on the other hand, contains around200 calories.

"So, its unlikely your post-workout drink will lead to excessive weight gain," she explained.

"But regularly indulging in heavy alcohol consumption mayincrease your risk of gaining weight.

"If youre someone who enjoys having a couple drinks throughout the week, it looks like a post-workout drink or two is unlikely to hamper your efforts to gain muscle though binge drinking could," she added.

Official guidelines recommend that both men and women should not drink more than14 units of alcohol a week.

One unit is either 10ml or 8g of pure alcohol, which is meant to be the amount the average adult can process in an hour.

If you are concerned about your own or a loved ones drinking,speak to yourGP.

They'll be able to explain what help is available after assessing your drinking habits, from counselling to medicine and support groups.

TheNHSrecommends having alcohol-free days and not bingeing.

How to get help with your booze

There are plenty of helpful resources and tools to help you with your drinking issues.

Drinkline - Call 0300 123 1110 (weekdays 9am to 8pm, weekends 11am to 4pm).

Alcoholics anonymous- free self-help group that offers a 12 week plan

Al-Anon- A group for family members or friends struggling to help a loved one

Adfam - a national charity working with families affected by drugs and alcohol

National Association for Children of Alcoholics (Nacoa- helpline for children who have parents who are alcohol dependent - call 0800 358 3456

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Scientists reveal the exact number of beers you can drink after exercise and STILL lose weight... - The US Sun

With endless amounts of information from social media promoting slimming teas and fad diet trends, and online platforms promising miracle weight loss solutions it is easy to become overwhelmed.

With this in mind, Ria Komninos, Accredited Dietitian and Nutritionist with My Muscle Chef says we often forget the basics of balanced eating for weight loss.

"We fall into the trap of trialling and testing these trends, which is ultimately unsustainable," she tells 9Honey Coach.

READ MORE: How to create a meal plan that is high in protein and easy on your wallet

So to help, Komninos busts some of the common food myths associated with losing weight and living a healthier life.

Calorie counting is a popular method of losing weight and is based on consuming fewer calories that you can burn, putting you in a calorie deficit. When trying to lose weight, many of us look for low calorie substitutes for our favourite foods. This is the right first step however it is important to keep in mind sticking to portion controlled amounts to ensure you stay within your daily calorie target.

However, our bodies are all different and the number of calories each individual needs depends on a range of factors including current weight, height, and activity levels.

Additionally, not all calories are created equally. This leads us into the next myth.

Carbs are essential for a well-balanced diet, and more so, whole grain carbohydrates contain fibre which can support weight loss. Our bodies also need carbohydrates for energy throughout the day. Including foods such as oats, brown rice, multigrain bread, and fruits into your diet you can enjoy a nutritious variety of foods whilst having a sustainable approach to weight loss.

The right balance of macronutrients (carbs, proteins, and fats) and micronutrients (vitamins, minerals, and antioxidants) are important for a healthy body but also encourage sustainable and long-term weight loss.

Yes, you can enjoy rice, pasta, noodles!

READ MORE: Warning against popular 'egg diet' for weight loss on TikTok

You've probably been told that eating at night is bad and the best way to avoid 'metabolic slowdown' is to stop eating at a certain time.

You aren't going to put on weight if you eat after 8pm, but it is important to be more mindful in the evenings.

It's natural to be more tired later in the day and you may not want to plan meals, cook, and clean. This often causes us to snack more towards the end of the day which can increase our calorie intake. We also tend to choose unhealthy snack options such as chips, crackers and sweet treats such as ice-cream and chocolate.Snacking in front of the TV also means you aren't focusing on how much you are consuming.

This is why fresh, portioned meals and high-protein snacks are a great fridge and pantry staple.

Diet vs Exercise has been a long debate. While a combination of exercise and diet is best for weight loss, the foods we consume are ultimately more influential on our body weight.

Ever wondered why you can't 'run' away those kilograms? It's much easier to consume calories than it is to burn them off, which is where some people can go wrong.

READ MORE: Nutritionist shares the foods you should be having before and after your workout

Lastly, the mindset of a 'diet' can be restricting and hard to stick to. While this can be true for many weight loss solutions advertised to us, there are options available that allow you to enjoy the foods you love, without the guilt or feeling restricted.

Nothing beats a hearty cheesy lasagne or a decadent chocolate treat for dessert, but adding options from My Muscle Chef means you can enjoy everything without blowing out your daily calorie count.

When approached correctly, a weight loss journey can be filled with delicious food and lead to an increase in energy levels, lower hunger and cravings and more confidence. You just have to have the right information.

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Rounding up the cheap superfoods you can add to your diet

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Five common food myths when it comes to losing weight and living a healthier life - 9Honey | Coach

Follow these five Ayurvedic practices that not only encourage you to lose weight by eating healthy but also exercising your body and boosting its fitness levels.

Updated Mar 9, 2023 | 10:05 PM IST

Ayurvedic weight loss practices. Pic Credit: Pexels

In today's day and age, people resort to various health fads, diets, and even lifestyle choices to shed some weight as quickly as possible. More than often, this is being practised without taking into consideration, the risk and side effects of following a certain diet.

This can sometimes lead to serious health complications at the cost of looking slim and 'fit'. It is always important to have a sense of structure, discipline, and patience in abundance when it comes to losing weight since it takes months, and even years to reach your desired fitness goals.

In order to lose weight in a healthy manner, it is essential to have a balanced, healthy diet followed by a rigorous and frequent exercise routine in order to engage your body and keep it healthy.

With that being said, here are 5 Ayurvedic remedies, as suggested by Dr Deshmukh to lose weight in a healthy manner.

Have a hearty lunch

The Ayurvedic expert suggests having a heavy lunch that includes protein, fat, and carbohydrates. Having foods such as salads, dal, rice, and curry with a touch of ghee or curd will help allow the body to take some time in digesting the nutrients, which will enable you to consume fewer calories at night.

Have home-cooked meals

Foods ordered from outside are tasty but they are unhealthy to a great extent since they contain huge amounts of fats and carbohydrates. Instead, switch to simple meals cooked at home made with vegetables, lentils, and whole grains are not only healthy and fused with various nutrients but also provide the body with fuel needed to perform the day's functions with ease.

Do yoga or walk after a meal

Try to perform yoga or walk outside for 15 minutes after a meal since an intense activity is required along with a healthy diet to lose weight.

Drink warm water every day

Warm water has the ability to break down fats into molecules which then makes it easy for the digestive system to burn. It is therefore advised to drink at least 2-3 litres of warm water every day to boost metabolism and consuming it half an hour before a meal will help control your appetite as well.

Include Ayurvedic remedies

There are various natural remedies that aid in weight loss and keeping the body healthy. One can consume roasted fenugreek seeds along with a glass of warm water or even have Triphala to drain the body of toxic chemicals and impurities while boosting its metabolism.

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Let's get real: Life always seems to be busy. It can be especially challenging to carve out time for exercise and the weight loss goals you may have, but your overall well-being matters most. We feel your stress and are here with the easiest five-minute mat workoutfor weight loss. You heard that rightfive minutes is all it takes!

Keep reading to learn all about why doing mat work is beneficial to your weight loss efforts, along with an expert's five-minute routine that works. And next, don't miss Drop 10 Pounds Fast With This 10-Minute Daily Workout.

Eat This, Not That! spoke with Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro, who explains the many benefits of mat exercises when your goal is weight loss.

"Mat workouts generally use many muscle groups at once as well as large muscle groups, like the muscles in the legs and buttocks. This burns more calories than working out smaller, individual muscles. Mat workouts are also productive when you're looking to lose weight because they are easy to fit into the day and don't require any equipment except the mat," Dr. Bohl says.

So even though you find yourself with little or no time in between work, commitments, and social activities, it's pretty easy to squeeze in a five-minute mat workout. Everything you burn helps! How much does it help, exactly? Well, according to Dr. Bohl, you have to torch around 3,500 calories for each pound of fat you want to lose.

He adds, "Even the most intense mat workout may only burn about 50 calories in five minutes, so in order to see results from these mat workouts alone, you'd have to do them several times a day and for several weeks."

If you're on a serious weight loss journey, it's essential to consider the results you will generate from doing these mat workouts and your overall goal. This workout is a great way to give yourself a solid boost of energy while burning some extra calories each day.

"[When] combined with other forms of exercise each day (as well as eating a calorie deficit), mat workouts can help you get to your goal," explains Dr. Bohl.

RELATED: 5 Simple At-Home Exercises To Keep Your Weight Down for Good

Let's get started. To torch the maximum amount of calories in a five-minute mat workout for weight loss, it's important to choose exercises that involve lots of muscle contraction and movement. The best way to accomplish this is to select between four and five exercises and perform each one of them for approximately one minute. Take only a quick break before doing the next one.6254a4d1642c605c54bf1cab17d50f1e

Dr. Bohl shares with us this five-minute mat workout for weight loss, and it will work like a charm!

One minute of mountain climbers: To perform mountain climbers, you'll begin in a high plank/pushup position with your hands right below your shoulders, according to PureGym. In a speedy fashion, bring your right knee to your chest before returning it to the start position. Repeat on the left side, and alternate sides for one minute.

Rest for 15 seconds.

One minute of bicycle crunches: To perform this bodyweight exercise, lie flat on your back on a mat. Press your lower back into the floor, and place both hands behind your head, MasterClass instructs. Your shoulder blades should come off the mat, and your knees should form two 90-degree angles. Channel riding a bike as you bring your left elbow to your right knee, and then your right elbow to your left knee, alternating for one minute.

Rest for 15 seconds.

Do side leg raises on one side for 30 seconds: Start off this exercise by lying down on your right side on a mat and tucking your chin, MasterClass instructs. Put your left hand on your hip or keep it at the front of your waist to maintain stability. Stack and extend your legs. Next, raise your left leg about 10 inches, pause, then lower it back down. Keep raising and lowering your leg for 30 seconds.

Complete 30 seconds of side leg raises on the opposite side.

Rest for 15 seconds.

Do flutter kicks for 30 seconds: For flutter kicks, The Gym Group instructs you to lie down on your back on a mat. Straighten out both legs so they form a 45-degree angle. Both legs should be raised off the floor, and your arms should be kept by the sides of your body. Bring your neck, head, and shoulders just a bit off the floor. Next, flutteror kickyour legs up and then back down. Your abs should remain still. Perform flutter kicks for 30 seconds.

Rest for 15 seconds.

Complete 30 more seconds of flutter kicks.

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Easy Mat Workout for Weight Loss Takes Just 5 Minutes - Eat This, Not That

Regular vs. "Baby Weight" Gain

Pregnancy can take a woman's body through all types of changes, particularly when it comes to weight gain. The average amount of weight gain during pregnancy should be 25 to 35 pounds (35 to 45 for twins) with 15 of those pounds (up to 25 for twins) being attributed to the baby and should drop off once the mother gives birth.

The breakdown is about 7.5 pounds for the baby's weight, 1.5 pounds for the placenta, 4 pounds for excess fluid, and 2 pounds for the uterus. So that leaves about 10 to 20 pounds (20 to 30 with twins) of personal weight gain that would need to be lost after pregnancy to get the body back to its original weight.

**This article is based on information sourced from social media and psychology websites, cited within the story**

Postpartum Weight Gain and Loss

You may have heard people refer to weight gain after childbirth as "baby weight" as well as how difficult it may be for some women to lose it. Experts report that weight gained during pregnancy should be lost within 6 to 12 months.

One 32-year-old husband pointed out to his 31-year-old wife that she had not yet lost her baby weight after two years and got accused of calling her ugly. He took to a Reddit post to explain the situation.

The Backstory

When the well-meaning husband casually made a comment about his wife's weight, he evidently put his foot in his mouth.

He explains, stating:

Too Much Weight Gain?

In his post, he mentions that his wife has not even been trying to lose weight anymore where she used to go to the gym 4 days a week. Seeing that she gained about 60 pounds during her last pregnancy, she is a bit over the recommended amount of "baby weight" gain. So this likely has contributed to her difficulty in losing weight, particularly since it has been over two years since she was pregnant.

Here is what her husband explains:

How it Turned Out

In his post, her husband insists that he didn't know he was being offensive since they are "very open with each other." He also reassured her that he thinks that she's beautiful even with the extra weight and that what he said wasnt supposed to be an insult, just an observation.

He explains further, stating:

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A man has shared his incredible 8.7 stone weight loss after embarking on a journey to recover from the harmful habits he developed as a result of anxiety and depression.

Andrew Rowley, 37, is a member of the MAN V FAT Football weight loss programme in Newport. Andrew started his journey with the programme at the highest weight he had ever been at 27 stone but through MAN V FAT Andrew has lost 8.7 stone, now weighing 18.4 stone.

The programme was created by Andrew Shanahan as he found that many other weight loss programmes are targeted towards women rather than men. MAN V FAT Football is an award-winning weight loss programme for men aspiring to lose weight and play football with a team of other men with the same goal.

Read more: The three bids vying to become Wales' first freeport

Andrew said one contributing factor to his initial weight gain was his battle with depression and anxiety which led to unhealthy eating habits.

"On a typical day Id eat chocolate, crisps, takeaways and all number of fatty and bad foods to comfort myself if I was feeling low," he said. With the help of the programme, he has reduced the amount of unhealthy foods switching them out for a more balanced diet consisting of "bran flakes and a yogurt for breakfast, scrambled egg on toast for lunch/chicken salad pitta and spaghetti bolognese/ steak and air fried chips for tea."

Andrew said that because of his weight he "had really bad back problems and struggled to walk upstairs" which eventually led to him needing to take time off from work. His motivation for his weight loss and change in lifestyle was his son. He said: "I knew I had to change for myself and my son, I wanted to enjoy doing things with him and be a good role model for him."

Andrew also said he faced an injury to his leg, stopping him from playing football. But that did not discourage him from doing at-home exercises and maintaining a healthy diet in order to reach his weight loss goal. After losing 8.7 stone Andrew said: "I feel so much better about myself. Just as importantly, my mental health is a lot better with the support network from football and I havent had back problems since I started losing my weight."

In March 2023, the MAN v FAT Football campaign is celebrating overweight and obese men across the UK losing a landmark 500,000 pounds of excess weight, the equivalent weight of two adult blue whales, through weekly six-a-side football sessions.

Since its launch in 2016, MAN v FAT Football has helped more than 20,000 UK men lose excess weight and adopt healthy lifestyle choices through sessions at 170 clubs across the country.

Find your nearest club here: https://www.manvfatfootball.org/Leagues/FindALeague

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Man's incredible nine stone weight loss after struggling with anxiety and depression - Wales Online

Dried Fruit

Dried fruit are fruit that have had almost all of the water drained from them through drying methods. The fruit shrinks during this process, leaving a small, dried fruit. Raisins, dates, prunes, figs, and apricots are the most common type of dried fruit. Other varieties of dried fruit are also available and sometimes they're in candied form (sugar-coated). These include mangoes, pineapples, cranberries, bananas, and apples. After the drying process, dried fruit can be preserved for much longer than fresh fruit. Many people eat them as a snack or added to their salad, oatmeal, or even yogurt.

But, when eaten in excess, dried fruits can actually have a destructive effect on your overall health and weight loss goals. We understand why you may think this snack would be healthy, but, unfortunately, all the nutrients that used to be in the fruits have been stripped away.

"Dried fruit tends to be higher in sugar than I prefer to consume, primarily because it's highly concentrated in nature," Richards explains. "This variety of fruit, regardless of type, is significantly high in calories and sugar."

While fresh fruit is known for its sugar content, usually the fiber balances it out. But, the dried variation is devoid of much of the fiber that makes fruit so great for weight loss. "This is primarily due to the preparation method which causes a high concentration of sugar and calories into a small serving size. Due to the small nature of dried fruit, it is easy to overeat on these snack items and the calories add up quickly," Richards warns.

"Everything is ok in moderation; that being said many are not good at moderation when it comes to eating and dieting," Dr. Primack says. And that includes what Dr. Primack says are "the tropical" fruits. Tropical fruits are considered bananas, papaya, mango, and pineapple.

Tropical fruits and vegetables grow in hot and humid areas of Asia, Africa, South America, Central America, the Caribbean, and Oceania. "This category tends to have more sugar and calories than the other fruit groups (berries and fruits that grow in the continental U.S.), and if you are trying to avoid sugar, it is best to avoid this group." Tropical fruit may have hidden calories that can hinder your weight loss plans. It is best to avoid these fruits as they're also excessively sweet.

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The Worst Fruits For Weight Loss, According To Nutritionists - SheFinds

Many things that can throw your weight loss progress off track occur late at night, whether that's enjoying a few more cocktails after dinner or stopping for fast food on your way home from work. On the other hand, developing the right nighttime routine can have a major positive impact on your weight loss progress.

"By sticking to a [nighttime] routine, you leave yourself less time to accidentally break your dieting streak," Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro tells us.

Nighttime habits that help you lose weight fall into two buckets: (1) habits that affect how your body processes things while you sleep and (2) habits that help you get a restful night's sleep so you feel energized and ready to take on the next day.

When you get enough Zzzs (seven to nine hours), you'll have enough energy the following day to partake in activities that torch calories: "In order to effectively lose weight, you need to have the energy to burn enough calories throughout the day," says Dr. Bohl. "This can be through structured exerciselike going to the gym or going for a runor it can be through other regular daily activitieslike doing chores and going shopping," he adds.

We spoke with Dr. Bohl, who breaks down eight little things you can do every night to lose more weight. Getting into a consistent, healthy nighttime routine is the name of the (weight loss) game! Keep reading to learn more, and next, don't miss You'll Never Lose Weight if You Still Do These 5 Things, Expert Says.

You've likely heard this popular tip beforeand it's actually a bit controversial, Dr. Bohl points out.

"No matter the time you eat, your body should process the calories in the same way. That said, people who tend to eat later into the night also tend to eat more calorie-dense food or may eat not because they're hungry, but because they're bored," he explains. "Avoiding eating late at night before bed is a good way to make sure you aren't consuming extra calories that you don't really need."

RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says

Don't be too shocked to hear that there's an exception to habit #1. If you're in the mood for a pre-bedtime snack, make sure it contains casein protein, such as dairy products.

"Casein protein is slower-digesting, so a pre-bedtime snack can give your body protein it can use throughout the night for repairing and building muscle," Dr. Bohl explains.

If you work out too close to your bedtime, you may find it challenging to fall to sleep. But, Dr. Bohl says the human body continues to torch calories during the hours following a workout.6254a4d1642c605c54bf1cab17d50f1e

"So, if you time your exercise correctly (such as a late afternoon workout session or an evening walk), you will continue to burn extra calories into your sleep time," he adds.

RELATED: 5 Simple At-Home Exercises To Keep Your Weight Down for Good

How many times have you enjoyed a night out with friends and found yourself waking up multiple times in the middle of the night? Drinking alcoholic beverages before bed is a bad habit for more than one reason.

"Alcohol comes with a lot of excess calories, so avoiding alcohol before bed fits into the first bucket as well and is a good way to keep your overall caloric intake lower," Dr. Bohl explains. "But alcohol also disrupts sleep, so if you drink a lot before bed, you might not feel as well-rested in the morning."

"Some research suggests that temperature can impact how the body processes fat, and sleeping in a cooler room can help burn more calories overnight," Dr. Bohl tells us.

Plus, a cool room temperature promotes a great night's sleep! According to a poll by the National Sleep Foundation, sleeping in a cool environment is one of the most crucial aspects of solid, restful sleep. The ideal temperature to set your bedroom at is about 65 degrees Fahrenheit.

All the screens in your lifeyour phone, laptop, and TVemit blue light that can totally mess up your circadian rhythm, also known as "your natural sleep/wake cycle," Dr. Bohl explains.

If you use electronics too close to bedtime, you'll likely find it much more difficult to fall asleep. "[This can cut] into the hours you need and make it so you aren't as refreshed in the morning," Dr. Bohl adds.

Needless to say, scrolling through social media and binge-watching TV shouldn't be invited to your relaxing nighttime routine!

RELATED: 5 Little Things You Can Do Every Day To Lose a Lot of Weight

Sticking to a consistent schedule doesn't only apply to work. The same goes for your bedtime and waketime.

"Going to bed and waking up around the same time each day is also a great way to manage your circadian rhythm and make sure you're getting enough restful sleep each night," Dr. Bohl explains.

Winding down before you hit the sheets can alleviate any stresses you had during the day and calm your running mind. Whether you love sipping chamomile tea or drawing a soothing bath with bath salts, do whatever works best for you.

"If you're someone who has difficulty falling asleep, it can help to have a relaxing ritual that you do every night. This can help take your mind off the day's stresses so that when you're ready to get into bed, you're ready to drift off to sleep," Dr. Bohl concludes.

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