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What do think is the best place to lose weight? Gym, right? But nutritionist Kavita Devgan feels otherwise. According to her, the best place to lose weight is in your bed while you are sleeping. In fact, people who do not sleep enough at night, gain extra kilos, say experts.Poor sleep is a major risk factor for obesity and weight gain. Short sleep duration increases the risk of obesity by 89 per cent in children and 55 per cent in adults. Not getting proper sleep can increase your appetite by impacting your hunger hormones, ghrelin and leptin. A study of 1,000 people found that people who did not get adequate sleep had 14.9 per cent higher ghrelin and 15.5 per cent lower leptin levels than those who got adequate sleep. Thus, poor sleep can also increase your calorie intake by giving you hunger signals all the time.Getting quality sleep is an important part of weight maintenance along with eating right and exercising regularly. So, there are more than one way in which sleeping can help you lose weight.Nutritionist Kavita Devgan tells the perfect night time routine that will help you snooze more and lose more.1. Eat a small dinner and make sure to have it two hours before you sleep. So, if you sleep at 10 pm, eat your dinner at 8 pm. Eating a small dinner is important because our metabolic rate gets slow when we sleep, burning fewer calories.2. Do not forget to walk for at least 20 minutes after you have your dinner. If you do not have a garden or park nearby, walk in your room or balcony3. Include protein in your dinner. Instead of having any heavy oily food, have healthy protein in your dinner. Protein in dinner increases resting metabolic rate, which makes you burn more calories. And when you eat fewer calories and burn more, it leads to weight loss 4. Black pepper is the best weight loss spice, sprinkle it on your food. Include a high tryptophan food source in your dinner; for example, milk, nuts, lentils. chicken, fish, eggs, etc.5. If you have insomnia, eat a banana. It works like a sleeping pill.