- BMR (Basal Metabolic Rate)
- TEF (Thermic Effect of Food)
- EAT (Exercise Activity Thermogenesis
- NEAT (Non- Exercise Activity Thermogenesis)
Basal Metabolic Rate
Thermic Effect of Food
Exercise Activity Thermogenesis
Non-Exercise Activity Thermogenesis (NEAT)
Losing More Muscle Than Fat?
Does Sleep Loss Prevent You From Losing Fat?
Handling A Bad Night’s Sleep
- Install F.Lux on your laptop if you are prone to using electronics late into the night. Ideally no electronics would be the best but we need to be realistic too.
- Try not to eat too close to bedtime, especially if it is a heavy meal (at least 4 hours prior).
- Have a wind down routine you do every day as this will start to prepare the body and mind to sleep. Our bodies love routine.
- Keep a similar sleep/wake time, even on weekends.
- Use a form of continuous, non-distracting ambient noise (e.g. a fan or “white noise” machine / phone app).
- Maintain a cool temperature and adequate ventilation in the bedroom.
- Avoid napping during the day (if you must, limit the nap to less than 30–45 minutes).
- Reserve the bed for sleep and sex only. Do not use the bed for work, watching television, or using other electronics.