How Much Sleep Should You Get For Better Weight Loss
Research has shown that those who get 7 hours or less of sleep per night are heavier, gain more weight over time, and have a harder time losing weight than those who get more than 7 hours of sleep each night. If you’re trying to lose weight or get in better shape, getting sufficient sleep is just as important as eating the right foods and getting enough exercise.
Here are 4 reasons why you should focus on improving your sleep:
- It affects our ability to lose weight: this has a lot to do with the hormones that are released when we sleep, ghrelin and leptin. Ghrelin is the ‘go’ hormone that tells you when to eat and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin. Therefore, more ghrelin plus leptin equals weight gain as you will eat more. In addition, our body releases more of the hormone Cortisol, which signals your body to conserve energy to fuel your waking hours which makes your body hold onto more fat.
- It helps you burn more calories: not only will you have more energy to tackle your day if you have sufficient sleep, but your body’s metabolism will be higher and your body will naturally burn more calories just to exist. Research proves that those who get enough sleep have a higher resting energy expenditure (metabolism) and therefore burn more calories during the day, versus their sleep deprived counterparts. They also burn more calories after a meal versus those who don’t get enough sleep. Additionally, research shows those who get more than 8 hours of sleep per night burn more fat pounds when they lose weight, versus those who get 5 hours of sleep, even if the two people eat the exact same diet.
- It stops late night snacking: the longer you are awake, the more likely you are to consume more calories you don’t need to fuel your body and brain to continue staying awake. This can lead to unwanted weight gain. Being sleep deprived can also cause you to reach for higher calorie sugary foods for a quick shot of energy during the day, cause you to skip the gym, get takeout for dinner, then go to bed late and sleep poorly because you’re uncomfortably full – a vicious cycle! Needless to say, all of this will sabotage your weight loss goals.
- It helps you shop for healthier food: A study published showed sleep deprived individuals who went grocery shopping bought almost 1,300 calories in food more than well-rested people, independent of hunger.
Sleep debt is like credit card debt, if you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down. This works the same way with your body. If you don’t get enough sleep, over time unwanted pounds (as a result of poor food choices and coupled with lack of exercise) will set the stage for obesity and other serious health concerns. Sleep is like nutrition for the brain, aim for between 7 and 9 hours each night.
For more help with your sleep and healthy lifestyle habits, contact us TODAY to get started on your better sleep and weight loss program!
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