“Failure to plan is planning to fail.”
Nowhere is this more evident than in the realm of weight loss.
Without a proper plan in place (as well as a few backup strategies when things go awry), the odds of you achieving, let alone maintaining, the kinds of results you want during a transformation challenge are slim-to-none.
Fear not, though!
We’ve got 10 easy nighttime hacks you can implement starting tonight so that you can quickly and easily build a routine that works for your lifestyle to get the results you want.
#1 Log Your Food Intake
In order to lose weight, you must consistently maintain a calorie deficit (i.e. calories in > calories out). The most effective way to accomplish this is through a combination of diet and exercise.
By tracking your food, you know how many calories you’re consuming each day, and can better adjust those numbers up or down to support your goals (weight loss, muscle gain, etc.).
Many individuals simply log their food intake as they eat their meals, but something you can do to get ahead of the game is plan your meals for the next day and log those numbers in the 1UP Fitness App.
Doing so eliminates the guesswork and mental strain of having to figure out what you’re going to eat. This frees up time for other things during the day as well as reducing the likelihood you’ll hit the drive-thru on account of not knowing what to eat.
#2 Prep Your Breakfast
Morning is one of the most hectic times of day for many of us, especially if you’re trying to get all of your stuff together in addition to your kids or significant other.
Chaotic mornings can derail your nutrition plan for the rest of the day as many individuals will either skip breakfast entirely or eat a breakfast full of fat and refined sugar (e.g. coffee & donuts, bagels, convenience store breakfast sandwiches, etc.).
The good news is that there are a ton of healthy breakfast options that you can prepare the night before so that when morning comes, all you have to do is pop open the fridge and grab your food as you head out the door.
Some of our favorite no-hassle breakfast options are:
- Overnight oats
- Hard-boiled eggs + fresh fruit
- Cheese + nuts
If you’re not a breakfast person, there’s nothing wrong with skipping breakfast (a la intermittent fasting).Just be sure that by skipping breakfast you’re not getting hangry and subsequently overeating at your other meals during the day.
#3 Pick Your Lunch & Snack Plans
If you’ve been good about meal prepping, then figuring out your lunches and snacks during the day should be pretty easy.
Simply assemble your leftovers in a storage container (grilled/roasted protein, leafy greens, roasted sweet potato, etc), and when you head out the door in the morning, you’ve got everything you need to fuel your body with clean energy and avoid raiding the break room vending machines.
As for snacks, fresh-cut fruit or veggies and hummus are always a solid option as are nuts, seeds, hard-boiled eggs, and/or cheese.
Protein bars are also solid snacks to keep in your bag or desk drawer as they provide the indulgence of candy bars with considerably more protein all less refined sugars and fats.
However, not all protein bars are created equal.
Some are loaded with just as much garbage as candy bars.
1UP protein bars are non-GMO, cold-pressed (thus preserving nutrient integrity), and produced in micro batches, delivering superior quality and freshness. Our bars also contain NO sucralose, preservatives, or trans fat.
#4 Lay Out Your Clothes
As we already mentioned, mornings can be very hectic and chaotic, especially if you’re someone who routinely hits the snooze button (which reminds us…you shouldn’t be hitting the snooze button in the first place).
If you have to figure out what to wear to work as well as what clothes you’re going to wear for your workout, the frenzied morning routine only compounds on itself.
Deciding what you want to wear the next day the night before will remove a possible stressor and hurdle from your morning, thereby letting you start your day off on a much more enjoyable step.
#5 Consult Your Workout Calendar
One of the main reasons that individuals struggle to remain consistent with their exercise regimen is that they don’t have a plan. They wake up and try to decide what they should do.
This is a recipe for disaster, especially if you’re new to consistently exercising/training.
Remember, we want to remove as many barriers, hurdles, and impediments to diet and exercise. This streamlines things, eliminates guesswork/excuses, and reduces stress.
As such, before your head hits the pillow, check your workout calendar to see what your workout will be the next morning. You can use this information to select the best workout attire for your workout.
If you’re not sure what training program is right for your goals and lifestyle, check out the 1UP Fitness App where we provide customized training and nutrition support.
#6 Have a “Power Down Protocol”
At the end of a busy/stressful day, cortisol levels are spiked, our minds are abuzz, and this can make getting to sleep a considerable challenge.
Creating a relaxing nighttime routine can go a long way to taking the edge off, reducing stress, and setting the stage for deep, restorative sleep.
No two nighttime routines are the same (nor should they be). You should tailor it based on what works foryou.
Some options to help calm a hyperactive CNS include:
- Journaling
- Taking a warm bath/shower
- Reading
- Listening to calming music
- Stretching/light yoga
- Meditation
- Prayer
#7 Consider Nighttime Relaxation & Recovery Aids
Sleep is essential for optimal performance (both mentally and physically) as well as weight loss.
When you don’t get enough sleep, cortisol levels increase and a number of other unfavorable biological consequences ensue, such as:
- Increased feelings of hunger
- Decreased feelings of satiety
- Reduced energy
- Poorer mood
- Decreased motivation to exercise
- Depressed energy expenditure
Basically, everything you don’t want to happen does happen when you don’t get enough quality sleep.
In addition to the pointers outlined above, you can also add a nighttime relaxation and recovery supplement to nighttime routine, such as Beauty Dream and Recharge PM. Our nighttime recovery supplements contain natural ingredients that promote feelings of calm and reduce feelings of stress, enabling you to attain the deep sleep you need to perform at your best each and every day.
#8 Keep a Notepad On Your Nightstand
A busy mind is one of the main reasons that individuals have a hard time falling asleep or staying asleep.
Keeping a notepad on your nightstand is a great way to “download” the data rattling around your brain and unburden your mind.
While you might be tempted to keep your smartphone on your nightstand, that’s not exactly recommended.
The reason for this is that smartphones (and other tech devices) emit blue light, which suppress melatonin production and thus, impair your ability to fall asleep.
#9 Have a Hydration Plan
You’ll notice a recurring theme throughout this list -- having a plan.
This not only is in regard to your workout, breakfast, and attire for the day, but also your hydration plan.
Insufficient hydration can negatively impact your workouts, performance at work, and it can also leave you feeling hungry (even if you technically had enough food).
So, whether its plain water, tea, coffee, or electrolytes and amino acids, figure out what you’re going to be sipping in the morning (as well as the rest of the day), so you don’t have to pay for overpriced (and calorie laden) gourmet coffee, energy drinks, soda, or juices.
#10 Have Some Protein Before Bed
Protein is the most satiating macronutrient, which means that in addition to supporting muscle recovery and growth, it also helps you to stay full…meaning you’ll be less likely to overeat or wake up with the midnight munchies.
Cottage cheese has been the go-to protein source of choice for bodybuilders and athletes for decades. This is because cottage cheese is high in casein protein, which is a very slow-digesting source of protein.
In addition to casein protein, whey protein has also been found to increase resting energy expenditure (i.e. the amount of calories your body burns at rest, such as when you’re sleeping) the next morning compared to eating nothing before bed or carbohydrates by themselves.
This is due, in part, to the fact that protein requires your body to burn more calories to digest it than either fat or carbohydrates.
It’s likely that these effects also extend to other sources of protein. So if you want to have a scoop of egg protein or vegan protein powder before bed, that’s perfectly fine.
The major takeaway is to consume enough protein each day, and having a yummy protein shake is a great way to hit your protein needs while also satisfying those sweet tooth cravings that tend to spring up before bedtime.
References
- Madzima TA, Panton LB, Fretti SK, Kinsey AW, Ormsbee MJ. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr. 2014 Jan 14;111(1):71-7. doi: 10.1017/S000711451300192X. Epub 2013 Jun 17. PMID: 23768612.
