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Quickest Way to Lose Weight: How Sleep Affects Weight Loss
Could sleeping be the fastest way to lose weight?
“I can sleep when I’m dead!”
This is my usual response to those who care enough about me to ask me to go to bed whenever I work an all-nighter.
I never say those words again.
Not just because it’s rude, but because I fear it might be a self-fulfilling prophecy if I continue to deny myself sleep. When it comes to the fastest way to lose weight, sleep is an often overlooked aspect. People only talk about diets and exercise to lose weight. No one ever says that sleep is important for weight loss. And yet, this is one of the most important components in the weight loss equation.
Many of us find it difficult to get seven hours of sleep every night. Maybe you work for a multinational company like me and you have to stay up late to correspond with people in another time zone or you have family commitments. Whatever the reason, know that lack of sleep not only affects your body to not perform at peak performance, but it can also make you fat.
Here are the reasons why sleep can affect weight loss:
It messes up your fat loss hormones:
How to reduce the tummy? Make sure our fat loss hormones are under control. Many of our hormones determine whether we lose or gain weight. Many of these hormones in our body are affected by sleep. These include hormones that regulate appetite, such as leptin and ghrelin.
Leptin is the satiety hormone that tells your body it’s full after you’ve finished a meal. While ghrelin on the other hand stimulates appetite and tells your body to starve.
Studies have shown that when we don’t get enough sleep, leptin levels decrease, resulting in us feeling less satisfied after a meal. During this time, ghrelin levels will increase sending a false signal to our brain causing us to constantly feel hungry even when our daily caloric intake is sufficient. To compensate for the lack of energy as a result of insufficient sleep, ghrelin-stimulated hunger leads to the consumption of carbohydrates and high-calorie foods.
Not getting enough sleep equates to increased cravings for calorie-dense foods that ultimately result in weight gain.
No proper recovery from exercise:
When we sleep, our body recovers from a long working day. Preparation and charging for another busy day. Every extra hour of rest your body gets is extra time your body gets to recover.
Exercise is undoubtedly one of the fastest ways to lose weight. If you worked out that day, you need even more rest! Without adequate rest, your muscles will not be able to recover and grow. If you don’t allow your body to fully recover, your muscles won’t get stronger and the fat-burning effect of your workouts will be reduced.
It affects your weight loss routine:
Do you remember what it feels like to be light from a jet flight? I’m not talking about those seven or eight hour flights. I mean those 5 hour deep vein thrombosis flights. On my first long flight to Toronto, I didn’t sleep for more than 20 hours, including flight time. (Thanks to the smelly snoring man sitting next to me). I had already brought my gym equipment in my luggage and planned to take full advantage of the hotel’s fitness facilities. But by the time I got to my hotel room, I was so exhausted that I just changed into something comfortable, turned off all the lights, and went to sleep – 14 hours straight. I didn’t have the energy to use the gym at all during my time there.
You may not have experienced the same level of exhaustion. But a constant lack of sleep can have the same effect. When you don’t get enough sleep all the time, the priorities of all your bodies change. He no longer cares about your exercise routine. It no longer cares if you’re not making healthy food choices and you’ll find yourself eating whatever you can find just to give your body instant energy to make up for the lack of sleep. In essence, burning fat no longer becomes your body’s priority.
How can your body help you lose weight when it doesn’t have enough energy to even keep you awake?
So how do you get better sleep?
If you are serious about losing weight, you need to ensure that your body is primed for fat loss at all times. Getting enough sleep is an important component of the whole fat loss equation. Here are some tips you can start adopting today to get a good night’s rest:
- Lights Out: When I was in the military, there was a special “lights out” time every night to tell us it was time to sleep. Determine what your “lights off” is each day and stick to it. When it’s “lights out” time, turn off the lights and go to sleep. No excuses, no delays.
- Develop a sleep routine: We need to program our body to recognize a regular sleep time. 30 minutes before “lights out” time, prepare for sleep as follows:
- Dim or turn off all the lights in your room, leaving only the night lamp. Sit on the bed and read a fictional novel. Nothing serious, no “Sun Tze War Manual”, definitely no email or anything that requires thinking or strategizing.
- Turn off your BlackBerry! This is the cursed item that binds every corporate worker to his/her job. Your colleagues won’t blame you if you don’t reply to their email at 11.50pm your time. So close the damn thing!
- If you are hungry, drink a glass of warm milk. It helped us sleep better when we were young, and you’ll be surprised to know that it still works for you now.
- Warming up your feet by putting on warm socks can help you sleep better due to increased blood flow.
- Make love: Unfortunately, ladies, this tip is more for men. During orgasm, our body releases a cocktail of chemicals including oxytocin which helps our bodies relax and induces a semi-sleepy state ideal for sleep!
The importance of sleep to your weight loss success cannot be understated. As we strive to be more productive at work by making the most of every hour of the day, we sacrifice the much-needed rest that our bodies require. This constant sleep deprivation diverts your body’s attention from losing weight to gaining weight.
If you get enough sleep, your body will be able to function at its peak potential. You will be more efficient and productive at work, in the gym and on your way to the fastest way to lose weight.
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