How To Lose Weight While You Sleep

oversized jeans showing lost weight

Dropping a few pounds, especially while you sleep, doesn’t need to be challenging. Many plans, diets, or training programs out there may give you quick fat blasting, but often times you are basically starving your body and can lead to sadness. Most training plans similar to this are not sustainable. When you are trying to lose weight while you sleep, a better plan is that you find something that you can do consistently every single day, and that you aren’t completely starving yourself. This way you’ll have the motivation to stick to your plan and once you drop the excess fat you will keep it off.

Below we’ve prepared a tip and trick on how to destroy weight while you sleep.

Be Realistic and Focused

The first step to losing weight while you sleep is to be practical. Don’t begin with the goal of dropping 55 or 90 pounds in a 2 – 3 months, this is insanely hard and almost definitely unsustainable. Instead, write down a few micro goals such as dropping 2 – 3 lbs per week. By doing this you can focus on short term progress. Every time that you hit your weight loss goals you’ll become more motivated to increase your goals and achieve them again the next week.

Write out your concrete goals on post-it notes and put them around your house – your on the microwave, on the fridge, in the bathroom, etc. This will help you keep track of your goal and continuing to be dedicated at all times.

When it comes to cutting out types of foods or finding some sort of diet program – be pragmatic as to what’s sustainable. Limiting junk food or a few food groups for one month may get you the instant fat loss results you are looking for but it won’t carry on for the rest of your life.

No More Carbs – Healthy Fats and Protein

One issue that those working to lose weight while you sleep have is carbs. Refined sugars like sweets, colas, and pasta are the a big struggle when it comes to losing weight while you sleep. Even though sweets and soda seem like small things, they’re basically packed with things that are only bad for your health. Simply not eating these types of food and drinks will have a dramatic impact on your fitness goals in as little as a a few weeks.

Getting a significant amount of protein everyday is extremely important. Protein will help you build lean muscle and stimulate your metabolism that will not only blast your fat but help you keep fat off. Things like eggs and fish, are great foods that will fill you up while giving you the protein you need to supercharge your body for weight loss. 18 – 33 grams of protein in every meal, and only having 23 – 40 grams of carbohydrates a day.

Contrary to many people’s belief, it’s not necessarily that fats that are bad – you have to watch out for carbs. A few great fat sources include olive oil, avocado oil, and even butter.

Especially for while you sleep weight loss, pair your fats and proteins with low carbohydrate vegetables like bok choy, spinach, and kale.

Exercise – Weights and Cardio

While exercising the most effective way to weight loss it will help you progress faster. It’s not just about losing weight, exercising can help you sleep better, give you more energy, and decrease stress. The golden rule to losing weight is to expend more calories than you’re taking in – eating healthier helps with this, and working out can accelerate the process and help jumpstart your metabolism.

One thing to keep in mind when you are working to lose weight while you sleep that you don’t overdo it on the exercise especially the first weeks. Really it’s you should find a few activities that you can do consistently each month and not hurt your body and get turned off with one hard exercise session.

If you’re working towards losing weight while you sleep, plan to exercise 3 – 5 times each week. Even just 12 – 25 minutes can be extremely beneficial for your weight loss and overall health. A blend of cardio and weights can make a big difference. Cardio doesn’t mean running miles and miles on a treadmill – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights doesn’t necessarily mean weighted squats and bench pressing. If you’re just starting out, get a few light hand held weights and hold them while you do lunges and dips. You can use the same dumbbells to do deadlifts and many other exercises. Overall it’s more important that you do some form of exercise.

Cheat Days and Refeeds

Healthy low carb diets will definitely help you lose weight while you sleep, but a cheat day or refeed day is often very necessary. Set aside one day a week or 2 – 4 meals each week to cheat. If you’ve been good about your diet and exercising each week these cheat meals are both motivating and rewarding.

It’s possible to gain a few pounds back, but don’t get discouraged because as long as you restrict it to these days you’ll drop the gained pounds a day or two after, fairly quickly and easily. The weight put in is probably just water weight.

6 Simple Tips

To boil this down, here are 6 easy things you can do to lose weight while you sleep.

  1. Drink 16 ounces of h20 20 – 40 min before having your meal. Not only is water good for you, but having this much water before a meal will make you feel full decreasing the amount you eat, in turn helping you lose weight while you sleep.
  2. Cut juice, soda, and sweets. Cut pasta, bread and other refunded sugars. These are calories your body will store in turning helping you put on weight.
  3. 25 – 45 grams of protein per meal. Larger protein means more lean muscle and the more calories you intake from protein, less you’ll want to get from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both motivated and accountable. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep helps regulate your hormones and metabolism. Not enough sleep can destroy body’s ability to burn calories and process food.
  6. Workout 2 – 5 days every week. Exercising regularly will help you help you sleep better, burn calories, and kick your metabolism into gear.


If you’re sticking to a consistent, healthy, workout and diet plan you can most certainly expect to lose weight while you sleep. The first month of your training you will likely lose the most weight as it’s a big change for your body. You can lose up to 4 – 9 lbs the first few weeks, a lot of which is water weight. After this initial period, expect to lose 2 – 5 lbs a week, but don’t get discouraged. As long as you are regularly losing weight and feeling good, you’re on the right path. This is a healthy weight loss progression and any more can be unsustainable and even detrimental.

All in all losing weight a lifestyle, and you should feel happy doing it. Find a plan, stay on it and you will hit all of your weight loss goals, while you sleep! Happy health!

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