How to Lose Lower Belly Fat While Sleeping

Is your lower belly fat inconveniencing you?

Lower belly fat can be very inconvenient when it comes in the way of your mobility. Belly fat in general has many negatives but lower belly fat can create problems in your daily life. If you plan to lose weight and, in the process, lose lower belly fat, you are at the right place.

It is undeniable that weight loss is highly dependent on many factors and the individual needs of each person and their body. This does not mean that there are not some very common healthy practices that can help you lose weight as well as lower belly fat.

Can You Lose Lower Belly Fat While Sleeping?

It may sound hard to believe but yes, you can lose lower belly fat while sleeping. As contradictory as this statement may seem, there is one recent study, conducted by The Stalk Institute, that suggests this is very much possible.

We all know that in order to lose weight and subsequently, lower belly fat, one must exercise and diet regularly for a prolonged time to see any results. This is true, and your diet in particular plays an important role which is why this study reflects on your eating and sleeping patterns to promote healthy weight loss.

To better understand losing lower belly fat, first let’s look at what belly fat is.

What Is Belly Fat?

Belly fat, also known as abdominal obesity, is the fat covering your abdominal area and it consists of 2 different types of fat.

  • Subcutaneous Fat
    The layer of fat directly underneath your skin, you can feel it when you pinch your belly. This is the visible fat and is not necessarily harmful to your health because it stores the much-needed calories your body burns when you are running low. This is your lower belly fat.
  • Visceral Fat
    Visceral fat is fat that surrounds your internal organs, you cannot visibly see or touch it. This fat actively releases hormones and compounds that promote several harmful, disease-related processes in your body.

The visceral fat is what is damaging, and your belly fat can be dangerous because of it. The National Library of Medicine suggests that belly fat puts you at higher risk for diabetes and heart disease, which is why losing it is important.

Luckily, losing belly fat means you will lose both, the visible fat and the damaging visceral fat underneath it simultaneously, for an overall healthy body. Your lower belly fat is the subcutaneous fat that we will explain how you can lose in your sleep.

How to Lose Lower Belly Fat While Sleeping

As the previously mentioned Salt Institute study shows, in order to lose lower belly fat, you must adjust your eating and sleeping patterns.

Eating Pattern

Your eating habits are the first and most important factor when it comes to losing weight through any effective method and there is no way around it. In order to lose weight and lower belly fat while sleeping, you must adjust the timing of your diet.

The basic idea is to eat only during a certain amount of time during the day and fast through the night, while you sleep. This intermittent fasting will help you accomplish weight loss and lose your lower belly fat in the process.

The best results are achieved when you eat your meals during 10-11 hours of the day and fast for the remaining 13-14 hours. You want to eat a light dinner around 6-7pm and then sleep 2 hours later. This means you can have your breakfast after 10 am and lunch anytime during the day.

The beauty of this fasting method is that you do not have to necessarily cut down on your regular calorie intake, you just have to cut down on the time period you eat to see visible results overtime. You can, however, maintain a calorie deficit diet for improved results.

Additionally, it is highly recommended to eat healthy in order to expedite the process and lose weight quicker. We recommend you cut down on sugary foods, beverages and replace them with complex carbohydrates for lunch, tryptophan foods for dinner and tea in the evenings.

This healthy diet will help you remain satiated while promoting a deep and healthy sleep cycle, which is the other important aspect of losing lower belly fat while sleeping.

Sleeping Pattern

Your sleeping habits and the quality of your sleep will determine your loss of subcutaneous or lower belly fat while sleeping. The main idea for you to lose weight while sleeping is to sleep deeply and for longer to overcome cravings and promote healthy functioning and fat burning during the day.

You want to increase the quality and duration of your sleep and develop a long-term habit of this practice. We recommend sleeping earlier than usual, around 8pm, and sleeping longer, for around 9-10 hours every day.

You will be surprised as to how healthy and productive your day can be if you follow this early sleeping pattern. It will give you more time to focus on things that matter while promoting good functionality. 

Here are a few things that will help you sleep deeper and for longer, while helping you lose weight in your sleep.

  • Avoid Screens at Night

Shutting out screens at night will help you sleep better and longer. The blue light from screens can have adverse affects on your sleep time and quality. You want to keep your TV and mobile devices away from yourself, or preferably leave them out of your bedroom, past 7pm.

  • Hot Shower Before Bed

Taking a hot shower before bed will release oxytocin which will help you feel more relaxed and promote deeper and longer sleep. Additionally, the drop in temperature when you go from hot to cold, post shower, relieves tension, sore muscles and relaxes your body and internal systems for better sleep.

  • Sleep in the Cold

A study from Diabetes journal suggests that sleeping in a colder environment can help you lose fat while sleeping. This is because your body will directly burn your stored fat (subcutaneous fat or lower belly fat) while you sleep to keep you warm.

So, we highly recommend you turn up the air conditioning or turn down the heat in your bedroom to effectively lose lower belly fat while sleeping.

Related: How to Get a Flat Stomach While Sleeping


Weight loss is important for a healthy body and you want to promote it even while you sleep. You can effectively lose weight and your lower belly fat while sleeping if you follow these simple sleep and diet patterns and practices.

By following the mentioned methods and tips, you will start seeing visible changes in just 90 days. We highly recommend you start immediately and develop a long-term habit that will keep you healthy and fit for longer.

For more information on diets, weight loss, exercises and a healthy lifestyle, please visit our website.

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