Weight loss programs may not work when you are sleep deprived! One Nurses’ Health Study revealed that not sleeping enough can increase a person’s risk of future weight gain to obesity. Self reported sleep restriction impacts the ability of a person to burn calories and as a result, may not be able to lose weight, amidst having a good weight loss diet plan. However, women who slept 7 to 8 hours per night have shown the lowest risk of a major weight gain.
Less or more sleep is not good for you! Those who sleep less than 7 hours per night are more likely to find difficulty in obesity management. Among the middle aged women, weight gain and obesity has been directly linked to the amount of restful sleep each night. The study found that women sleeping at least 5 hours or less weighed 5.4 pounds more than those who slept for 7 hours.
Here is the scary thing. The study revealed that losing even just 16 minutes of sleep per night increases your risk of weight gain and obesity. Participants tend to eat an average of 221 calories more when sleepy. This amount could very well translate into almost a pound gain in 2 weeks!
Obesity is a result of poor sleep
One study concluded that after a night of poor sleep, the increase in appetite for foods with high carbohydrate content was particularly strong. It was as if the sleep deprived brain craved it primary fuel, glucose, that the body produces from carbs.
Overall, not getting enough sleep can affect the amount and hypes of food you eat. Several studies even show that sleeping in shorter time and the next day spending your waking hours in an environment where people tend to overeat, can cause you to engage in excessive snacking.
Women sleep and weight loss problems may go undiagnosed and untreated for years. Today, after knowing some factors that may cause you weight gain, you should try getting at least 7 hours of sleep each night. Sleep well, eat less, and weight less!
Don’t you know that one study discovered that replacing 1 waking hour watching TV with an equivalent amount of sleep, can actually make you forego consumption of a significant amount of food? Reports revealed that actually sleeping instead of snacking, can eliminate 125 calories a day, and as a result, you lose weight about 10 pounds over a year, without following dietary modifications and weight loss diet plan.
Lose weight fast in a few weeks
Without expensive diet meals delivered to your homes, a visceral fat loss is actually still possible. Right now, make your bedtime routine your weight loss program. A longer sleep allows you to get a smaller waist less the weight loss pills.
Your mood will also improve and you won’t find yourself snapping at your friends or partner. Obesity management and finding weight loss solutions is not a matter of calories in and calories out! Weight gain is a far more complex physiological process highly influence by your sleep patterns.
If you want to know more in details about how to lose weight without the diet programs, you can read Breus & Bruce (2011), “The sleep doctor’s diet plan: Lose weight through better sleep.” Stop the excessive cravings and control your eating habits, gain more control of daytime snacking, by getting your full 7 hours of sleep!
Experts believe you should be aware about the importance of sleep in your weight loss program. Those who get less sleep are more likely to crave on high fat diets. According to the National Sleep Foundation, the average teen needs 9.25 hours of sleep each night.
Those who slept less than 8 hours a night, ate about 1,968 calories per day. Teens who slept 8 hours or more ate about 250 calories less. The lack of sleep definitely affects their metabolism by changing the levels of leptin and ghrelin. Make sure teens get at least 9 hours of sleep at night.
Culprits of sleep deprivation
Mobile phones, TV, social media, and games are the major culprits of being sleep deprived. A sleep diary can quickly show something very simple. Have you been drinking colas or coffee too close to bedtime?
Sleep debt is cumulative. That is why college students sleep all day after the finals. They are definitely paying off their sleep debt. Just to make you aware, you become deliberately sleep deprived when you accumulate significant sleep debt every week. You don’t want to feel tired, looking old and snappy, and worst, think and sound dumb, do you?
Within the space of a mere hundred years, the human beings have abandoned their biologically mandated need for adequate sleep. The only thing that evolution spent 3,400,000 years perfecting in service of life support functions. As a result, sleep deprivation across the industrialized nations is having a catastrophic impact on health, life expectancy, safety, productivity, and obesity.
How to lose weight paying off your sleep debt?
There is no need for a new weight loss program or even spending time looking for the best diet food delivery. Initiate visceral fat loss by simply sleeping at least 7 hours a night! How? Stick to a sleep schedule.
Go to bed and wake up at the same time each day. You are a creature of habit. Set an alarm for bedtime and wake time if that can help.
Exercise is great, but it is highly recommended you do it early morning and not too late in the day, at least not later than 2 to 3 hours before bedtime.
Avoid caffeine and nicotine, such as colas, coffee, certain teas, and chocolate that contains caffeine. Their stimulant effects can take as long as 8 hours to wear off fully. This means that having a cup of coffee in the late afternoon can make it difficult for you to fall asleep at night.
Avoid drinking too many fluids at night because it can cause frequent awakenings to urinate and interferes with sleep.
Don’t nap after 3pm because it can make it difficult for you to fall asleep at night.
Relax before bedtime. Listen to music and unwind.
Take a hot bath before bed.
Make sure your room is free of your mobile phone, and it is totally dark during bedtime. A TV, cell phone, or computer in the bedroom can be a distraction that deprives you of needed sleep.
Get the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. Matthew Walker (2017) of the book, “Why we sleep: Unlocking the power of sleep and dreams”, listed some good points about what you should and should not do to successfully sleep in full 7 hours and lose weight fast less the weight loss pills.
Both partial and total sleep deprivation promotes an inflammatory state systemically. Acute sleep deprivation of 40 hours was associated with vascular dysfunction and an increase in pro-inflammatory markers. The proposed mechanisms for obesity associated with sleep deprivation include hormonal aberrations.
An acute sleep deprivation results in a decreased leptin and increased of ghrelin levels. This contributes to an increasing hunger when levels are low, and ghrelin contributes to appetite stimulation when levels are high. Thus, sleep deprivation is the main cause of todays increased hunger and appetite stimulation.
Sleep deprivation is definitely not part of your weight loss solutions. Getting a good full 7 hours of sleep a night. This can definitely make you lose weight fast. So, start a good night sleep routine as part of your weight loss plan and for better obesity management.