How to Lose Weight Overnight Fast

how to lose weight overnight fast
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No, you cannot lose weight overnight if you eat terribly each day. However, if your diet and lifestyle are already in check, you can make a few adjustments to your typical routine to naturally lose weight overnight, as if you were hitting the gym for an extra workout during that time!

There are also multiple different ways you can lose weight overnight!

If you want to learn how to lose weight overnight fast, keep reading below!

What Can Help You Lose Weight Overnight?

The reason you lose weight overnight is that while you’re sleeping, your metabolism is still running. Also, your body must recover from the previous day. So, the more active you are during the day, the easier it will be to lose weight overnight naturally.

Lastly, there are supplements and natural products which can help you lose weight overnight by promoting energy expenditure while sleeping.

So, here are the best ways to lose weight overnight fast!

1.    Get Enough Sleep!

If you want to lose weight overnight, the number one thing you have to do is get enough sleep. You won’t lose weight while sleeping if you’re only getting 5 or 6 hours of sleep! Additionally, you should be getting restful sleep, without waking up too many times.

Not only will sleeping for 8-9 hours help you lose weight overnight, but it will also make sure you are generally healthy.

According to a study published in Sleep Health,

“Individuals who habitually sleep outside the normal range may be exhibiting signs or symptoms of serious health problems or, if done volitionally, may be compromising their health and well-being.”

Furthermore, sleep and the circadian system has a great deal of influence over your immune systems and other systems throughout the body.

Another way that sleeping enough will help you lose weight overnight is because it will help you consume fewer calories throughout the day since a lack of sleep can affect your diet as well. Research is shown that people who do not get the right amount of sleep or quality sleep increase their daily caloric intake by an average of 300 calories per day.

Some of the additional ways you can lose weight overnight I have listed in this article will also help you sleep better, but none of them will help you with overnight weight loss if you do not sleep enough!

2.    Take CLA Before Bed

If you want to lose weight overnight, taking CLA before bed, and during the day is a clinically proven way to increase your energy expenditure and fat oxidation while sleeping!

According to a study published in The American Journal of Clinical Nutrition,

“Mixed isomer CLA supplementation, but not placebo, positively altered fat oxidation and energy expenditure during sleep.”

However, that doesn’t mean you should only take CLA before bed. You should take 3-4 grams of CLA total in equal dosages. The study published in The American Journal of Clinical Nutrition utilized a dosage of 4 grams of CLA/day of 78% active CLA isomers.

My favorite CLA supplement is:

Max Potency CLA 1250 (180 Softgels) with 95% Active Conjugated Linoleic Acid | Weight Management Supplement for Men and Women | Non-GMO, Soy & Gluten Free
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Max Potency CLA 1250 (180 Softgels) with 95% Active Conjugated Linoleic Acid | Weight Management Supplement for Men and Women | Non-GMO, Soy & Gluten Free
  • Delivering 95% active CLA per liquid softgel.
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  • Non-stimulating formula, no jittery side effects.
  • 3rd-party tested to ensure outstanding quality.
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3.     Apple Cider Vinegar at Night

quick ways to lose weight over night

Another product that you can use to help you lose weight overnight is apple cider vinegar.

Especially for those people who cannot help but eat a high-carb diet, apple cider vinegar is a great option. I am a strong believer in using apple cider vinegar for weight loss, and there are even studies on drinking apple cider vinegar before bed which indicate that it can help you lose weight overnight.

According to a study published in Diabetes Care,

“These data suggest that vinegar ingestion at bedtime may favorably impact waking glucose concentrations in type 2 diabetes. The antiglycemic effect of acetic acid, the active ingredient in vinegar, has been attributed to reduced starch digestion (5) and/or delayed gastric emptying (6). Neither of these proposed mechanisms likely explains the effects noted herein; moreover, to our knowledge, this is the first report describing a hypoglycemic effect of vinegar apart from mealtime.”

The study used a dosage of 2 tablespoons of ACV before bed, which is how much I would recommend as well.

If you would like to try using ACV before sleeping for weight loss, my favorite ACV brand is Bragg’s:

Bragg Organic Apple Cider Vinegar With the Mother– USDA Certified Organic – Raw, Unfiltered All Natural Ingredients, 16 ounce
  • BRAGG APPLE CIDER VINEGAR: The Bragg ACV Vinegar is made from organically grown apples, and offers...
  • ORGANIC INGREDIENTS: The Bragg ACV is raw, unfiltered, and crafted from organically grown apples. It...
  • MOTHER OF VINEGAR: The ‘Mother’ consists of strands of proteins, enzymes, and friendly bacteria...
  • APPLE CIDER VINEGAR HEALTH BENEFITS: Drinking a daily dose of Bragg Organic ACV offers many health...
  • The Bragg Difference: A diet rich in organic fruits and veggies is essential to vibrant health. Our...

For an effective weight loss remedy before sleep, try combining apple cider vinegar and turmeric for weight loss.

4.     Use GABA

GABA supplements promote sleep quality and muscle development, which is why it is one of the best supplements for trying to lose weight fast overnight!

According to a study published in Neuroscience,

“Recently, a specific GABA(C) receptor antagonist was synthesized and found by i.c.v. infusion to increase waking at the expense of slow-wave sleep and paradoxical sleep. Since the sensitivity of GABA(C) receptors for GABA is higher than that of GABA(A) and GABA(B) receptors, GABA(C) receptor agonists and antagonists, when available for clinical practice, could open up a new era for therapy of troubles such as insomnia, epilepsy and narcolepsy. They could possibly act at lower doses, with fewer side effects than currently used drugs.”

There are also other pathways through which GABA intake improves lean muscle mass development and promotes weight loss.

If you want to try a GABA supplement before bed to lose weight overnight, I suggest you use a supplement that contains the compound PharmaGABA. My suggestion is Stay Asleep by Utzy Naturals:

5.     Take Melatonin Before Sleeping

Melatonin is a naturally-occuring hormone that many use as a sleep supplement, but it has other properties that make it possible to lose weight overnight as well.

Melatonin is especially beneficial for people who are working out and exercising frequently since it can promote muscle recovery and increase energy expenditure through muscle repair while you are sleeping.

According to a study published in the Journal of Pineal Research,

“muscle inflammation and oxidative stress resulting from exhaustive exercise were less severe in the muscles of melatonin‐treated animals than in the muscles of control animals. Thus, melatonin treatment may reverse exercise‐induced skeletal muscle inflammation and stimulate growth factor synthesis.”

I suggest that you only use between 1mg and 3mg of melatonin per night, and you avoid taking dosages larger than this. You should always speak with your doctor if you have any additional questions.

Personally, I prefer 1-3mg per night.

If you would like to try a melatonin supplement to help you lose weight overnight, there are many cheap and effective options. However, I believe the best melatonin supplement is:

6.     Take Zinc Before Sleep

Zinc is a vital mineral that is found in nearly every cell of the body and is responsible for hundreds of cellular functions. Additionally, zinc is one of the best supplements for helping you lose weight overnight.

According to a study published in the American Journal of Clinical Nutrition,

“the increase in growth velocity resulting from zinc supplementation was associated with increased plasma IGF-I concentrations, we suggest that the growth-stimulating effect of zinc might be mediated through changes in circulating IGF-I.”

Not only does zinc improve your ability to grow muscles and increase your basal metabolic rate (BMR), it also helps you stay healthy by keeping your immune system strong.

Although there is no conclusive research on the best dosage of zinc to help stimulate positive changes, I generally take about 15mg of zinc per night.

If you would like to try a zinc supplement, I suggest:

7.     Take Casein Protein Before Bed

For those of you who do not have a problem with lactose digestion and are frequently doing resistance training, taking a casein protein supplement before bed can help you lose weight overnight in the short term and long term. For individuals who are interested in losing weight or reducing their body fat percentage, taking a casein protein supplement before bed is a great idea because multiple studies have demonstrated that it does not blunt overnight fat oxidation, and it does have positive effects on muscle recovery (Dela Cruz & Kahan, 2021).

Therefore, taking a casein protein supplement before bed helps with overnight weight loss by helping you develop more lean muscle mass, which boosts your resting metabolic rate and the total number of calories you will burn per day.

An affordable and effective casein protein supplement that you can try is Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder:

Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder, Slow Digesting, Helps Keep You Full, Overnight Muscle Recovery, Cookies and Cream, 2 Pound (Packaging May Vary)
  • PACKAGING MAY VARY - New look, with the same trusted Quality!
  • SLOW DIGESTING – a great option between meals or at bed-time to support muscle recovery overnight
  • MICELLAR CASEIN – 24g of a high-quality, slow-digesting, anti-catabolic protein to help support...
  • SATIETY – helps you feel full and support your weight management goals

8.     Do Yoga Before Bed

Practicing yoga before bed can help you lose weight overnight because it will help you have a deeper sleep that promotes a healthy metabolism. According to a study published in Applied Psychophysiology and Biofeedback,

“For 20 participants completing the (yoga) protocol, statistically significant improvements were observed in sleep efficiency, total sleep time, total wake time, sleep onset latency, and wake time after sleep onset at end-treatment as compared with pretreatment values.”

There are many different types of yoga classes you can do, but before bed, hatha yoga is the best option. You can also choose to do a calorie-burning yoga class such as Yoga Shred, but those classes are usually better for the morning or afternoon.

Personally, the yoga classes I follow are from

If you would like to have the opportunity to do a variety of yoga courses for an affordable monthly price, I suggest you check out!

Concluding Thoughts – Losing Weight Overnight Fast

If you want to lose weight overnight, there are multiple effective options for you.

However, you should not look at weight loss as something that happens only while you are sleeping. Weight loss is a process and weight loss cannot occur unless you are consuming fewer calories per day than you are burning.

So, any weight loss goal should start with a healthy plan of cutting calories and increasing physical activity. Personally, I recommend people to use a calorie deficit of 500-750 calories per day, so you can lose 2 pounds per week or less.

If you use these tips for losing weight over night and you have a healthy weight loss plan, I am confident you will be able to get the aesthetic body you are dreaming of!

Read Next: Home Remedies for Weight Loss


Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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