The easy sleep hack that cuts same calories as McDonald’s fries from your diet every day

GETTING a good night’s sleep keeps you slim, according to a study.

Just one extra hour of shut-eye could slash 270 calories out of your daily diet, scientists have said – about equal to a portion of McDonald’s fries or a Mars bar.


Experts have found that getting extra sleep each night can help keep you slimCredit: Getty

In a small portion of McDonald’s fries there are 237 calories – and other popular foods from the fast food giant with a similar calorie count include a hamburger at 250 calories or six chicken nuggets at 259 calories.

Stripping out the extra calories over three years could mean you lose a huge two stone just by staying in bed.

And best of all, sleepers didn’t have to diet or change what they eat to lose weight.

Sleeping well helps the brain keep the appetite under control and prevent over-eating.

Dr Esra Tasali, from the University of Chicago, said: “In our study, we only manipulated sleep and had the participants eat whatever they wanted.

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“This was not a weight-loss study but, even within just two weeks, we have evidence showing a decrease in caloric intake.

“If healthy sleep habits are maintained over time, this would lead to significant weight loss.

“Many people are working hard to find ways to decrease their calorie intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

The study, published in the journal Jama Internal Medicine, tested the effects of extra sleep on 80 overweight people who slept for less than 6.5 hours per night.

Two in every three adults in the UK are overweight or obese.

Losing weight is important because extra fat raises the risk of diabetes, heart disease, dementia and cancer.

People in the study added an extra 1.2 hours of sleep to each night with the help of medics.

Struggling to sleep? Try the 10-3-2-1 method

TikTok star Dr Karan Rajan previously revealed one method that helps him get to the land of nod.

He explained: “Here’s how to sleep better with the 10-3-2-1 trick. Ten hours before bed, no more caffeine.

“This is how long it takes your body to clear it from the blood stream and eliminate the effects.”

If your normal bed time is 10pm, Dr Raj’s method means you can’t have any more caffeine after 12 in the afternoon.

His next tip, is that three hours before bed, you avoid big meals.

The next tip, is that two hours before bed, you should stop working. Dr Raj says that this helps you get into a relaxed state of mind – there’s no way you’re getting to sleep if you’re still obsessing over the thousands of unread emails in your inbox.

One hour before bed, Dr Raj says you should cut out screens.

He added: “That means Netflix too! Blue light inhibits melatonin production which delays sleep.”

This led to them eating 270 calories fewer, on average, with some people cutting 500 calories per day.

Dr Tasali added: “In our earlier work, we understood that sleep is important for appetite regulation.

“Now we’ve shown that in real life, without making any other lifestyle changes, you can extend your sleep and eat fewer calories.

“This could really help people trying to lose weight.”

The NHS states that in order to lose weight you need to eat a healthy-balanced diet which includes all foods groups.

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