Sleep Helps Control Your Appetite
Sleep and weight loss are directly connected because sleep helps to regulate your hormones.
Just a few nights without sleep can increase the level of ghrelinthe hormone responsible for triggering your appetite.
In fact, the Wisconsin Sleep Cohort Study showed that participants who slept 5 hours had 14.9 percent higher ghrelin than those individuals who slept 8 hours.
A lack of sleep not only explains the differences in those hormone levels but also sheds light on the increase in Body Mass Index and obesity for individuals that dont get adequate sleep.
/7lifts Weight Late At Night
Lifting weight can boost your metabolism for up to 16 hours. The findings of the study are published in a paper titled “The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial”. Low nocturnal glucose levels were observed in participants who trained in the evening.
May Help You Make Better Food Choices
Getting a full nights sleep may help you make healthier food choices.
Lack of sleep alters the way your brain works and can affect decision making. This may make it harder to make healthy food choices and resist tempting foods .
In addition, it appears that the reward centers of the brain are more stimulated by food when you are sleep deprived .
For example, one study found that sleep deprived participants had greater reward-related brain responses after viewing images of high calorie foods. Interestingly, they were also more likely to pay more for food than those who had adequate sleep .
Therefore, after a night of poor sleep, not only is that bowl of ice cream more rewarding, but youll likely have a harder time practicing self-control.
Another study showed that sleep deprivation led to increased smell sensitivity to high calorie foods and greater consumption .
Furthermore, lack of sleep may lead to poorer food choices, such as a higher intake of foods high in calories, sugar, and fat, to compensate for feeling a lack of energy .
Poor sleep can decrease your self-control and decision making abilities, as well as increase your brains reaction to food. Poor sleep has also been linked to an increased intake of foods high in calories, fats, and sugar.
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Hydrate Early In The Day
Keeping the body hydrated is key for weight loss, and apparently also for getting adequate sleep! A 2018 study found that individuals who got six hours of sleep or less were much more likely to be inadequately hydrated, compared to those who slept seven to nine hours. However, getting up several times a night to go to the bathroom could disrupt your overall sleep, so how do you hydrate to support weight loss and sleep without a full bladder waking you up during the night?
Weight Loss Tip: Determine your daily water goal spread those ounces out through the day and emphasize getting most of it by mid-afternoon. To make it easy, I carry a water bottle and aim to consume 75 to 80 percent of my goal by 3 or 4 p.m. This way I get adequate hydration while still allowing my body plenty of time to absorb and excrete it. You can still have water and other fluids after that just don’t use the late afternoon and evening hours to get the majority of your daily hydration.
Cut Back On The Cocktails
At night, your body burns the most calories during REM sleep. But if you imbibe too much, too close to bedtime, your body will focus on metabolizing the alcohol and prevent you from spending as much time in the sleep state of REM. And thats just part of the problem. Our brain would rather burn carbohydrates, just like the rest of the body, and alcohol is basically made from fermented sugars, explains Michael Jay Nusbaum, MD, Chief of Bariatric Surgery at Morristown Medical Center and Surgical Director of the Metabolic Medicine and Weight Control Center for Atlantic Health. Guess what happens to those alcohol sugars in your body? They tie up the liver, which now has to detoxify the alcohol, and stops the body from converting the fat cells to ketones, in the fat-burning process. Plus, he explains, when the alcohol breaks down, its byproducts are high in calories. The bottom line: A glass of wine with dinner is OK, but you should stop drinking a few hours before bedtime.
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Ways To Lose Weight While You Sleep
Whats the best place in the world to lose weight?
The gym! say the muscle-bound personal trainers, raising their hands .
The track say the distance runners, bicyclists, triathletes, and other types trucking along with sweat in their eyes and numbers stuck on their chests.
The kitchen! say the nutritionists, dieticians, organic produce purveyors, and washed-up chefs slinging faux diet plans to the masses.
But theyre all wrong.
Because real, successful, sustainable weight loss comes from achieving excellence in a completely unexpected realm: the bedroom.
No, you cant lovemake your way to lean. But you can absolutely sleep your way to slender. In fact, no matter how many pounds you press, how many miles you log, how much kohlrabi you crunch, it wont get you anywhere near your weight-loss goals unless youre also getting enough quality sleep. A recent study found sub-par sleep could undermine weight loss by as much as 55 percent! The good news is just a few simple tweaks to your p.m. routine can mean serious weight loss success. So open your eyes: Here are eight science-backed suggestions to lose while you snooze.
Try your sleep switch.
Learn how you can make your fat help you lose fat with our new Eat This, Not That! science-backed special report: Fifty Shades of Fat.)
8. And switch off the tube, too
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Sleeping In A Completely Dark Room
When sleeping in a completely dark room, youre allowing your body to produce hormones that are essential for sleep, metabolic function, and, of course, weight loss.
Sleeping regulates the hunger hormones and promotes calorie burning. It also allows the body to transform food into energy rather than fat, due to the production of melatonin and other sleep-related hormones.
During sleep, the bad type of fat, or brown fat is transformed into white fat, which is essential for our bodies and doesnt accumulate around the stomach and other sensitive areas.
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Good Sleep Cuts Out Snacking
A recent study published in the journal Sleep showed that a lack of sleep caused people to overeat on sweets and salty high-fat junk food.
The study, which took place at the University of Chicagos Clinical Research Center had participants take part in two four-day sessions.
- The first had participants spend 8.5 hours in bed each night.
- The second round had the same subjects spend just 4.5 hours in bed each night.
Although the participants received the same meals at the same time during both stays, they consumed more than 300 additional calories when sleep-deprived!
The extra calories mainly came from snacking on high-fat junk foods.
Creating Healthy Habits To Lose Weight
If a person wishes to maintain a moderate weight, they need to eat and sleep well.
However, changing routines and building healthier habits can be challenging, and often people stick with some changes more than others.
Below are some ideas individuals can use to start making healthier lifestyle choices and habits.
Create a contract: Writing a weight loss goal down in the form of a contract can help a person understand why they wish to lose weight. For example, they may have a family history of heart disease. The contract can also include details on how they will lose weight, such as running twice a week or batch cooking nutritious meals at the weekend.
Keep a food diary: Tracking meals throughout the day will help a person better understand what they are eating, so they can make mindful choices, such as choosing frozen yogurt over ice cream.
Monitor progress: An individual can track their progress and health-related milestones. This does not have to be only weight-related and could also include achievements, such as running for 2 miles without feeling breathless.
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Drink A Casein Protein Shake
Feed your hungry muscles by trading whey for casein in your post-workout shake. This slow-release protein is gradually digested over 8 hours and keeps your metabolic fires burning through the night.
Dutch researchers also say that casein enhances protein synthesis, which helps you cut an extra 35 calories a day for every pound of new muscle gained.
Why Do I Lose Weight While I Sleep
The main thing that is changing overnight is the amount of water in your system. It’s amazing how much water weighs! A gallon of water weighs 8 pounds, and a pint of water weighs 1 pound . This means that if you drink a 1-liter bottle of soda, you instantly gain 1 kilogram from the water! That’s a big weight change, and it can happen very quickly.
Overnight, there are two processes that cause you to lose water gradually. The first is respiration. Each time you exhale, you lose a little bit of water . The second is transpiration through the skin, also known as sweating. Over the course of a night, both of these processes eliminate quite a bit of water.
Then there is the tradition of using the restroom prior to the morning weigh-in. That process can eliminate up to 1 pound of water.
According to this water information page, the average person eliminates about 1.2 liters of water in urine each day, and also eliminates about 1 liter a day through perspiration and respiration. That’s 2.2 kilograms of weight fluctuation happening throughout the day!
You may have heard that it’s important to drink about eight glasses of water every day. Respiration, transpiration and urination are the reasons why! See the next page to learn more.
Originally Published: Sep 24, 2009
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Sleeping Early Can Prevent Late
Going to sleep earlier may help you avoid the late-night snacking that often comes with staying up past your bedtime.
Pushing your bedtime later means youre staying up longer, which creates a larger window of time for eating, especially if it has been many hours since dinner .
For example, if you ate dinner at 6:00 p.m. and you stay up until 1:00 a.m. every night, youre likely going to be hungry at some point between dinner and bedtime.
If youre already experiencing sleep deprivation, you may be more likely to opt for less nutritious options. Thats because sleep deprivation can increase your appetite and craving for high calorie, high fat foods .
Interestingly, late-night eating is associated with greater weight gain, a higher BMI, and decreased fat oxidation making weight loss more difficult (
Ideally, try to limit your food intake 23 hours before bed. That said, if youre hungry, consider having a small, protein-rich snack, such as Greek yogurt or cottage cheese.
Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes, and the time available to eat.
Add Hand Or Ankle Weights To Your Walk
You don’t have to give up your daily walk in favor of strength training workouts simply pick up a pair of 1- to 3-pound dumbbells or strap on a pair of ankle weights to turn your walk into a strength training and cardio session in one. Since strength training is so important to building muscle and burning fat, squeezing a weight into your workouts when you can is a smart way to up your calorie-burning potential all day .
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Sleep Habits That Can Help You Lose Weight
When it comes to losing weight, sleep can be just as important as exercise and nutrition. Here are six changes to make for better sleep and weight loss.
Diet and exercise are two key aspects of successful weight loss, but there’s another important factor that tends to get neglected-sleep! Adults need an average of seven to nine hours of sleep each night, yet the CDC estimates that at least one-third of U.S. adults log less than seven hours.
When it comes to weight loss, the effects of not getting enough shuteye go way beyond being a little tired or less productive. Inadequate sleep triggers metabolic and hormonal changes, which increase appetite and cravings and decrease insulin sensitivity. These effects are so significant that inadequate sleep is considered to be a risk factor for weight gain and obesity.
Additionally, a lack of sleep can make it even more difficult to stick to healthy food choices since mental health, mood and thought patterns are also impacted. So, what can you do to make your snoozing longer and more restful? Here are six small changes for better sleep to support weight loss.
Citrus Fruit Especially Grapefruit
Citrus fruits help temporarily increase your metabolic rate which makes your body burn fat faster. While all citrus fruits have fat-burning benefits, the best one of them to eat specifically for weight loss is grapefruit.
Grapefruit also helps regulate blood sugar levels which makes it easier to avoid cravings for sweet sugary foods.
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Turn Down The Thermostat
Sleeping in cooler temperatures could help you burn more calories and lose weight overnight. According to a study published in the journal Diabetes, people who slept in rooms cooled to 66 degrees for a month increased the amount of calorie-burning brown fat in their bodies by 42 percent their ability to metabolize fat jumped by 10 percent. Even better, their insulin sensitivity also improved, potentially lowering their risk of developing type 2 diabetes. Researchers previously found that metabolic signaling between skeletal muscle and brown-fat tissue in the cold may make the body work harder to reach its optimal core temperature. Sleeping naked could maximize these benefits even further, as can these 30 tiny diet changes that can help you lose weight.
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/75 Ways To Lose Weight While You Sleep
Losing weight is not easy. From eating right to staying physically active, weight loss journey is no cakewalk. But you will be surprised to know that something as relaxing as sleeping can also help you shed kilos. Yes, you read that right.
If you weigh yourself at night and then again in the morning, you will notice that you weigh less in the morning. This is because you lose water weight through breathing and sweating.
Even when the body rests, organs and bodily systems do not switch off. The working of the organs consumes calories. Thus, poor night sleep cannot just make you cranky but it can also make you gain weight.
Do You Lose Weight When You Sleep
It is time to learn how to lose weight while sleeping the absolutely easiest way to burn more calories.
You will discover today that the simplest and most effective tool for weight loss is sleep.
- Sleep more, weigh less.
- Sleep more and your body burns fat, while lack of sleep leads to weight gain.
The takeaway is that more and better sleep is your simplest tool to get fit.
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Breathe Through Your Nose Instead Of Your Mouth
Breathing through the mouth is another weight loss and sleep theory that some overweight people are familiar with. If you have been around overweight people often, you will notice that some breathe through their mouths while sleeping.
Mouth breading will keep you awake at night, and the less you sleep, the more you gain weight. A simple way to make your body more relaxed and keep your nerves calm is by breathing through your nose instead of your mouth.
This is because you will have a higher oxygen intake when you take deep breaths through your nose. Furthermore, doing this can also prevent you from snoring. Snoring interrupts your sleep, which can lead to tiredness or fatigue. When people are exhausted, they tend to eat more, and eating more means gaining weightthus, another reason good nights sleep is essential to your overall health.
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