Representational image  |  Photo Credit: Indiatimes

New Delhi: More and more people are becoming fat and overweight - thanks to their hectic sedentary lifestyle, which can potentially contribute to ill health and many preventable causes of death. And if you are overweight, shedding a few pounds will benefit you in a number of ways. It will reduce your risk of various health conditions, including heart disease, diabetes, stroke, etc. But just as looking good doesn’t come easy, dropping weight, doesn’t happen overnight - unless you are totally committed to a healthy weight loss plan. Read: New weight loss ideas that became popular in 2017 - Top 10 tips that actually work

In fact, many normal weight people, particularly women, would still try to eliminate belly fat, which is a dangerous risk factor for various conditions such as cardiovascular disease, diabetes, and some cancers.

Basically, a healthy weight loss programme consists of a reduced calorie, nutritionally-balanced diet and exercise plan. A combination of diet and exercise is best at any stage of weight loss, and this has been proven and supported by a number of research studies.

However, even if you follow a good diet and fitness routine, if you're not getting the sleep your body needs, you won't drop as much fat as you might have expected. The truth is that sleep is a vital driver of every physiological system in the human body, and when we're deprived of shut-eye, health and wellbeing can suffer in many ways. Read: This is the exact amount of SLEEP you need to burn belly fat effectively

Yet, getting adequate sleep can be difficult to achieve in quality and quantity over the festival period. But it’s important that you get enough snooze each night to combat the effect of all those mince pies. That's because a lack of sleep could be adding to your waistline, while enough time in bed could help you trim down.

A recent study suggests that 74 percent of dieters who had a regular sleep routine were able to shift eight pounds, as per a report in the Express.co.uk. The study of 1,000 people by Forza Supplements found that getting between seven and eight hours of sleep was best for the waistline.

Talking about the study, Pippa Campbell, nutritionist and weight loss coach, said, "When we sleep we burn most of our fat, so if we don't sleep this can significantly affect weight loss. Interrupted or impaired sleep can cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight."

Your food habits can seriously impact your sleep. Here are the four changes to make to your diet to help you achieve deep sleep and lose weight overnight:

Eat Cherries

Health experts say cherries have been found to contain small amounts of melatonin, the hormone that regulates our sleep cycles.

"Although all cherries may contain some melatonin, tart 'Montmorency' cherries, in particular, have been found in a clinical trial to increase the body's melatonin levels and increase sleep time," said Cassandra Barns, a nutritionist. Read: Seven foods to avoid if you want to lose weight, stay disease-free

No starchy carbs before bed

Avoid starchy carbs and sugars that will raise your blood sugar as well as disrupt your sleep. When blood sugar drops too low, you may wake up and be unable to fall back asleep.

Barns noted, "However, if you are suffering from severe stress you may find that a pre-bedtime small protein or carb snack might help around 10 pm. In these instances, I advise my clients to eat some almond butter on a small rye or gluten-free cracker." Read: Three foods to avoid when trying to lose weight fast

Avoid alcohol

According to experts, alcohol can be a reason for people to wake up throughout the night. While festivals can be a time where people might drink a few more than usual, drinking alcohol before bed can disrupt your sleep.

Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said, "Alcohol has a diuretic effect on the body so it can wake you to go to the toilet but also leave you very thirsty. It also stops the passage of tryptophan into your brain and it this amino acid which is converted into serotonin, the 'feel good' brain chemical." Read: Women, just drinking THIS MUCH alcohol can age your skin for a month

Get enough Vitamin B

Focus on foods rich in B vitamins, which have many health benefits - for example, vitamin B12 encourages healthy levels of melatonin, a hormone that supports healthy sleep. Tuna, chicken breast and yoghurt are all rich in vitamin B.

This holiday season, make simple changes to your eating habits to make weight loss even easier.

(With ANI Inputs)