{"id":7727,"date":"2023-05-28T12:32:17","date_gmt":"2023-05-28T18:32:17","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7727"},"modified":"2024-10-18T14:48:08","modified_gmt":"2024-10-18T20:48:08","slug":"sleep-and-weight-loss","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/05\/28\/sleep-and-weight-loss\/","title":{"rendered":"Sleep and Weight Loss"},"content":{"rendered":"

Sleep and weight loss go hand in hand. When you skimp on sleep, your hormones go haywire, which can cause you to pack on extra pounds. In fact, researchers are starting to look hard at how poor sleep habits can play a role in the\u00a0obesity epidemic<\/span><\/a>. Scroll down to continue reading this post in the BODi Blog<\/a> from Kara Wahlgren.<\/a><\/p>\n

\"Sleep<\/p>\n

If only slimming your waistline were as easy as curling up under the covers, right?<\/p>\n

Turns out, getting a few extra zzz\u2019s can actually go a long way in helping you burn\u00a0stubborn fat<\/span><\/a>.<\/p>\n

When you skimp on sleep, your hormones go haywire, which can cause you to pack on extra pounds. In fact,<\/p>\n

Think of weight loss as a tripod \u2014 diet and exercise are important, but the whole thing will topple over without adequate sleep \u2014 and\u00a0millions of us<\/span><\/a>\u00a0aren\u2019t getting enough.<\/span>\u00a0<\/strong><\/p>\n

Here\u2019s how a healthy sleep routine can help you burn<\/span>\u00a0fat.<\/span><\/p>\n

1. Sleep Can Help You Feel Less Snackish<\/span><\/strong><\/h2>\n

\"7<\/a><\/p>\n

The cells in your stomach lining produce\u00a0a hormone called ghrelin<\/a>, which signals hunger \u2014 and a lack of sleep can send this hormone into overdrive.<\/p>\n

\u201cWhen we\u2019re sleep deprived, we make more ghrelin,\u201d says Kristine Arthur, M.D., internist at Orange Coast Memorial Medical Center in Fountain Valley, California.<\/p>\n

It\u2019s your body\u2019s way of telling you it needs more energy \u2014 STAT \u2014 if not from shuteye, then from calories.<\/p>\n

2. Sleep Can Stave Off Overeating<\/strong><\/h2>\n

On the flip side of ghrelin, there\u2019s leptin, the \u201cfullness hormone\u201d that helps you keep your portions in check.<\/p>\n

Leptin is produced in your fat cells and\u00a0signals your brain<\/span><\/a>\u00a0when you have enough energy from food.<\/p>\n

But when you\u2019re sleepy,\u00a0leptin levels dip<\/span><\/a>, making you likely to consume more calories than you really need.<\/p>\n

\u201cYour brain\u2019s telling you you\u2019re hungry because you didn\u2019t sleep \u2014 and when you do eat, [it doesn\u2019t signal] that you\u2019re done,\u201d Arthur says.<\/p>\n

3. Sleep<\/strong>\u00a0Can Curb Unhealthy Cravings<\/strong><\/h2>\n

\"\"<\/a><\/p>\n

Not only does lack of sleep increase your appetite, but research has shown it makes you more likely to reach for high-calorie snacks.<\/span><\/p>\n

In\u00a0one study<\/span><\/a>, participants were asked to choose from a selection of snacks\u2014once when they were well-rested, and once when they were sleep-deprived.<\/span><\/p>\n

On average, the snacks chosen by tired participants added up to 600 calories\u00a0more than<\/i>\u00a0the snacks they chose after a good night\u2019s sleep.<\/span><\/p>\n

Sleep deprivation also increases your levels of\u00a0endocannabinoids<\/span><\/a>, the chemicals that make eating more enjoyable\u2014and researchers believe this can boost your obesity risk.<\/span><\/p>\n

4. Sleep Can Reduce Stress<\/span><\/strong><\/h2>\n

\"7<\/a><\/p>\n

Lack of sleep increases your levels of the stress hormone cortisol, which is known to cause your body to\u00a0retain fat around the midsection<\/span><\/a>.<\/p>\n

But that\u2019s not the only way cortisol has been associated with your weight loss efforts \u2014 it also stimulates\u00a0gluconeogenesis<\/span><\/a>, a process that causes the body to produce more glucose.<\/p>\n

\u201cIf you go back to a caveman running from an animal, you need that glucose to have the energy to run or fight,\u201d Arthur says.<\/p>\n

But you shouldn\u2019t be in survival mode 24-7!<\/p>\n

\u201cIt\u2019s great in those acute situations, but we\u2019re putting ourselves in a state of elevated cortisol all the time,\u201d she adds.<\/p>\n

5. Sleep Can Help Regulate Blood Sugar<\/strong><\/h2>\n

So, what happens to all that extra glucose your body is producing when you\u2019re short on sleep?<\/p>\n

\u201cWith higher cortisol levels on a regular basis, we\u2019re seeing more\u00a0insulin resistance<\/span><\/a>,\u201d says Arthur.<\/p>\n

Translation: Over time, you\u2019ll need more insulin to break down the same amount of glucose.<\/p>\n

Arthur notes that even one night of sleep deprivation can have this effect: \u201cThe next day, their bodies require more insulin than they normally would to have the same stabilizing effect on their blood sugar.\u201d<\/p>\n

6. Sleep Can Boost Your Willpower<\/span><\/strong><\/h2>\n

Sleep is the best way to recharge your batteries.<\/span><\/p>\n

Without it, Arthur says, \u201cYour body starts looking for quick forms of energy \u2014 which typically tend to be simple sugars, carbs, that type of thing. It would be really hard, when you\u2019re tired and your body is looking for energy, to say \u2018no\u2019 to a candy bar.\u201d<\/span><\/p>\n

7. Sleep Can Help Maintain Your Endurance<\/strong><\/h2>\n

Lack of sleep can also impede weight loss efforts in the gym, whether you\u2019re burning fat with\u00a0high-intensity cardio<\/span><\/a>\u00a0or boosting your\u00a0metabolism<\/span><\/a>\u00a0with strength training, lack of sleep can decrease your endurance and your pain tolerance, which makes it hard to go 100 percent.<\/span><\/p>\n

\u201cPeople tend to feel like they\u2019re working out harder, even though they usually aren\u2019t,\u201d Arthur says.<\/span><\/p>\n

When your schedule is overwhelming, it can feel impossible to hit the sack early.<\/p>\n

But sleep deprivation, especially over the long term, can mess with your\u00a0weight loss efforts<\/span><\/a>\u00a0in so many ways.<\/p>\n

It\u2019s a vicious cycle, but there\u2019s a simple solution: Schedule time for sleep, and treat it as a non-negotiable part of your training schedule.<\/p>\n

\u201cGet into a pattern where you set a bedtime for yourself, and move it earlier in 15-minute increments,\u201d Arthur says. \u201cPeople do notice a difference.\u201d<\/p>\n

As you can see, this healthy habit can help you burn more fat and is available to you whenever you really need it.<\/p>\n

\"Losing<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Sleep and weight loss go hand in hand. When you skimp on sleep, your hormones go haywire, which can cause you to pack on extra pounds. In fact, researchers are starting to look hard at how poor sleep habits can play a role in the\u00a0obesity epidemic. Scroll down to continue reading this post in the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[675,2157,563],"class_list":{"0":"post-7727","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"tag-sleep","8":"tag-sleep-and-weight-loss","9":"tag-weight-loss","10":"czr-hentry"},"yoast_head":"\nSleep and Weight Loss - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Sleep and weight loss go hand in hand. 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