You can make diet changes and pick supplements to increase your resting metabolic rate. Do this and you will burn more calories while sleeping. Take care of your thyroid gland:<ul><li>consume iodine salt</li><li>supplement with Zinc</li></ul>Other tips:<ul><li>replace regular oil with coconut oil</li><li>eat more protein</li><li>build more muscle</li><li>drink more water</li><li>cold showers</li></ul>

Increase metabolism

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These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder.  

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References

1. Thyroid hormones regulate thermogenesis:
https://www.ncbi.nlm.nih.gov/pubmed/18279014

2. 35% of the global population doesn’t get enough iodine:
See Table 3.6, page 12.
https://apps.who.int/iris/bitstream/handle/10665/43010/9241592001.pdf;jsessionid=CCE79FB522560E31D7A267672BAF626D?sequence=1

3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://www.ncbi.nlm.nih.gov/pubmed/18351111

3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight.
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x

4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3: 
https://www.ncbi.nlm.nih.gov/pubmed/1384621

5. "ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months."
https://www.ncbi.nlm.nih.gov/pubmed/17541266

6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men
See figure 2a 
https://sci-hub.tw/https://www.ncbi.nlm.nih.gov/pubmed/20448535
Citation for the graph: Yoneshiro et al., 2010

7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers:
https://www.ncbi.nlm.nih.gov/pubmed/23550082

8. Taking a cold shower before bed can help you fall asleep faster:
https://www.ncbi.nlm.nih.gov/pubmed/8022726

8.5. Cold Exposure
Https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266793/

9. "The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%” 
https://www.ncbi.nlm.nih.gov/pubmed/8654328

10. Consuming Mct's may boost your metabolism for over 6 hours
See figure 1. 
https://www.ncbi.nlm.nih.gov/pubmed/2021124 
Citation: Scalfi et al., 1991

11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk: 
https://www.ncbi.nlm.nih.gov/pubmed/8644684

12. "Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles"
https://www.ncbi.nlm.nih.gov/pubmed/25636220

13. "Drinking 500 ml of water increased metabolic rate by 30%" https://www.ncbi.nlm.nih.gov/pubmed/14671205

14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.: 
https://www.ncbi.nlm.nih.gov/pubmed/17519319, https://www.ncbi.nlm.nih.gov/pubmed/21750519).

15. However not all evidence supports the theory for water boosting the metabolic rate.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735055/

16. Capsaicin can increase metabolism by activating brown adipose tissues: 
https://www.ncbi.nlm.nih.gov/pubmed/22378725

17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://www.ncbi.nlm.nih.gov/pubmed/23844093

18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://www.sciencedirect.com/science/article/abs/pii/S0195666314001123

19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/?report=classic

20. Protein helps you maintain muscle while you get leaner:
https://www.ncbi.nlm.nih.gov/pubmed/24092765, https://www.ncbi.nlm.nih.gov/pubmed/23446962, https://www.ncbi.nlm.nih.gov/pubmed/25169440,
https://www.ncbi.nlm.nih.gov/pubmed/28899879
https://bjsm.bmj.com/content/52/6/376.full

21. Each pound does burn about six to eight calories per day:
https://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx

22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://www.ncbi.nlm.nih.gov/pubmed/8279388

Discover the TRUTH about losing weight, burning fat, getting rid of that stubborn lower belly fat, and building muscle naturally. You'll find weight loss motivation, six pack abs workouts, and fat loss meal prep videos. Watch enough of my weight loss and muscle building tips and you'll figure out the best way to lose weight for yourself. After all you're a unique individual. If you're looking to get lean, ripped, jacked, swole, shredded, cut, and totally swoltastic NATURALLY then you will benefit from this channel. Most of the content is about  burning fat and gaining muscle mass fast and efficiently. There are also intermittent fasting, ketogenic, and all types of other meal prep plans. Entire weight loss diet plans done for you for free. Also if you're a skinny guy trying to bulk up, build muscle, and gain mass naturally my videos can help.

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7 Ways to Burn More Fat While Sleeping (Science-Based)

Increase metabolism

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