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How Sleep Supports Weight Loss

21.10.2020

Weight loss is related to being active and eating right, right? It turns out that sleeping at night can help you lose weight and maintain weight. However, life is about balance. You can't sleep all day and expect to shape your figure. If it was that easy, we would all look like supermodels! So how does sleep help with weight loss? Let's divide it into parts and understand the individual components.

 

What happens when we lack sleep?

 

We've all had those weeks full of meetings and other responsibilities that push us to the limit. In our busy world, it's no surprise that over 70% of people report a lack of sleep at least one day a month. Although we can describe this as an investment of our time, the real investment comes in the form of a consistent distribution of at least 7-8 hours of continuous sleep each night.

 

Before we look at metabolic factors, let's look at some of the things that work against us when we are sleep deprived:

 

• Similarly, when you are intoxicated, the frontal lobe of the brain becomes less sensitive, impairing your ability to make good decisions.

• Metabolism slows down.

• The reward system of the brain becomes more active, which leads to an increased chance of consuming comfort food.

• Studies directly link lack of sleep with the consumption of larger portions during meals.

• The body recognizes a problem in the absence of sleep, thus causing the release of the stress hormone, cortisol. He responds by instructing the body to save fat for survival.

• With four or more days of prolonged sleep deprivation, insulin levels decrease, thus disabling the body from converting sugars and starches into energy, as well as preventing the processing of fats from the bloodstream.

• When you sleep, you do not eat. Of course, the more hours you are awake, the more opportunities you will find to eat when you are not actually hungry.

 

It is clear that there is much more than it seems at first glance when it comes to sleep and nutrition. Studies show that just two weeks of sleep deprivation reduces fat loss by more than 50% without increasing calorie intake.

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Rest and recovery

 

Most of us understand the importance of rest, but did you know that during sleep your body works hard, restoring it? Some of the things that happen in your body while you are at rest include:

 

• Toxic neurological waste is removed.

• Nerve cells are reorganized for optimal functioning.

• Essential proteins and hormones are released to provide high levels of energy when you wake up.

• New proteins are synthesized.

• Muscles recover.

 

Especially if you work out in the gym or have a physically active job, proper sleep is crucial. During this time, your body recovers from the stressors of the day to make your muscles stronger during prolonged physical needs.

 

Mind over matter - set yourself up for success

 

Especially in a world where comfortable foods that delight the palate lurk around every corner, it takes an incredible amount of self-control and emotional stability to make healthy eating choices. According to the theory of neuroplasticity, adequate sleep is crucial for the maintenance of nerve pathways and organization. Simply put, when you are not well rested, your brain is not able to:

 

• clear of the accumulation of toxic waste

• benefit from proper communication between neurons

 

When you get enough sleep every night, your brain is better able to concentrate, learn, focus, and make healthy eating decisions. This further promotes good brain health, showing just one of the many ways proper nutrition and adequate sleep work together to improve overall quality of life.

 

Sleep helps manage emotional eating

 

We've all seen the proverbial girl who just went through a breakup eating ice cream straight out of the box. Too often we turn to food to control our emotions. Believe it or not, sleep can help prevent this in two important ways:

 

• Proper sleep reduces the release of stress hormones, which contribute to emotional imbalance.

• Emotionally regulating areas of the brain, such as the amygdala and hippocampus, become more active during sleep.

 

As you can see, sleep is a double-edged sword when it comes to managing emotions. One of the most common symptoms of depression is the inability to sleep and this is directly related to the emotional distress that exacerbates depression. If this sounds familiar, it's a good idea to talk to your doctor about solutions to help you get the sleep you need so you can live a happy and healthy life.

 

When is the right time to train for a great night's sleep?

 

As critical as it is to go to the gym, it is important to get there at the right time. This is not a universal component, so let's look at the general guidelines you should follow when it comes to the timing of your workouts in relation to a good night's rest:

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Morning workout

It may be for you if:

• Drink coffee. Morning caffeine intake can increase your stamina and intensity.

• You have a busy schedule throughout the day and are less likely to have the energy to train later.

Probably not for you if:

• You are not an early bird. You are more likely to miss workouts and never do them later.

• you are trying to gain muscle mass. Morning workouts are not the most effective for hypertrophy.

 

Afternoon workout

It may be for you if:

• you tend to drop in energy levels in the afternoon. Lunch training can improve this problem.

• you feel that you lack morning energy. At this point in the day you have more time to recharge with breakfast and lunch.

 

Probably not for you if:

• Your schedule does not allow afternoon training.

• During this time the gym is crowded.

 

The evening workout

It may be for you if:

• you are prone to injuries. At this time of day, your muscles have enough time to warm up, thus reducing the risk of injury.

• You work during the day and you are not a morning person.

 

Probably not for you if:

• You lack the discipline needed to train after a busy day.

• You like to train outdoors, as this time of day can be more dangerous.

 

Ideally, you do not want to exercise within two hours before bedtime, as this is the time when your body should begin to relax. However, research shows that exercise later in the day is better for sleep than none at all.

 

Tips for achieving the necessary sleep for weight loss

 

You keep track of what you eat and exercise enough, but you don't you see the weight loss you think should happen? Before giving up, think about the impact that a potential lack of sleep has on your efforts. Even if you do everything else right, your body just won't react the way you want it to if you don't follow the recipe exactly.

 

You can make a cake with all the necessary ingredients, but if you do not leave it in the oven long enough, it will not work.

 

Lack of sleep is like taking the cake out of the oven too early. Although you may follow the rest of the recipe correctly when your body is not well rested, it recognizes that something is wrong and responds by storing fat as a survival mechanism. If you do not sleep between 7-8 hours regularly, now is the time to understand why. Here are some tips to help you get the most out of your sleep time:

 

• Turn off your electronic devices at least one hour before going to bed.

• Wake up and go to bed at the same time every day. This is relatively routine during the week, but weekends can vary. Don't let that happen.

• Your bedroom is for sleeping. Don't make it a habit to watch TV or work in this space.

• Turn off lights, radio and TV when you sleep. It is difficult to enter the deepest phases of sleep with these distractions in the background. In addition, darkness promotes the production of sleep-inducing melatonin.

• Avoid alcohol, caffeine and heavy meals just before bedtime.

• Make sure you have the right TED BED mattress.

 

Sleep is an investment - make the most of every minute

 

We understand. Life is hard. You can often feel like you just don't have enough hours during the day to do it all. And you know what? Maybe not. The beauty lies in the 16 hours you get tomorrow to keep working on your to-do list.

 

Taking the time to sleep is not just an investment. This is an investment that pays off in terms of improved vitality, energy and quality of life. So, the next time you consider going out late or a night training session, remember that this may be at the expense of your health.

 

Do you find this article useful? Do you still have questions? We will be glad to hear them! Share this article so more people can learn about how sleep helps with weight loss!

 

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