Can sleep impact my weight?
If you’ve ever been on a “diet” aka a plan that restricts your food intake, only “allows” you to eat certain foods, maybe even tells you to eat at certain times, in the hopes of losing weight then this post is for you.
Within said “diet” did you exercise? likely you did in order to improve your weight loss goals right?
Did you restrict your foods so much that at the end of the diet you had such massive cravings that you either put all the weight back on, or may even has added a few more pounds – adding insult to injury.
Maybe you blame it on not having enough will power, not exercising enough or not doing it “properly”, maybe you think you’ve “cheated” too many times during your diet which made it not as successful as you wanted?
What if I told you you might have been missing one key ingredient to losing the weight you wanted – would you believe me?
Likely not as our culture is hard wired to believe that weight loss, diets and exercise have to be hard or difficult and put us through tough situations otherwise it’s not really working right?
Well I’m here to tell you that likely the one essential element you have been missing in the whole diet plan is to sleep!
Sleep can actually help you lose weight. “According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence” 1.
“When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analyzed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt”.
You make poor food choices just so your brain can function and by poor I mean chips, pastries, cookies, ice cream, pizza, or maybe you skip meals altogether – sound familiar?
After all, I don’t anyone who says “I’m so tired, I need a salad to give me some energy” do you?
If you’re someone who doesn’t enjoy exercise at the best of times, not getting enough quality sleep can really impact the efforts you do put in, or stop you exercising at all!
Just 24 hours of sleep deprivation can put you in the same category as a Type 2 Diabetic! Now this is extreme I realize that, but just think about it, “the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent” when you’ve had 4 nights of sleep deprivation.
Our hormones play a huge role in a weight loss journey, namely Leptin and Ghrelin. Ghrelin is the hormone that tells us to eat. It is produced in the gut then travels in the blood stream to the hypothalamus (which governs your hormones and appetite) to signal hunger.
It’s main function is to increase appetite, increase your intake of food and store more fat. Gherlin, seems to be more active during the evening, which might be why we find ourselves elbow deep in a bag of chips if we are still up at 11pm at night so getting to bed early is a great way to keep the gherlin away.
Gherlin is something you will become very familiar with when you start a restrictive diet, and for good reason, it is trying to protect the body against starvation, it doesn’t know if you’re trying to lose a few pounds or if you’ve been ship wrecked on a desert island with no sign of food.
According to Science Daily “Cutting back on sleep reduces the benefits of dieting, according to a new study. When dieters got a full night’s sleep, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. Sleep-deprived dieters also felt hungrier, producing higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure” 2.
“Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night”.
So if you are wanting to lose a few pounds, sleep has to become a priority and in particular a sleep routine. By going to bed at the same time, and waking up at the same time every day you are not only going to positivity impact your hormones but you are also going to be able to maximize your weight loss efforts.
Do you prioritize sleep as much as you do your diet or exercise regime? Will you be changing your sleep routine? Drop me a comment down below, I would love to hear from you.
Instantly download my COMPLIMENTARY GUIDE “3 EASY STEPS TO SLEEPING SMARTER IN JUST 3 DAYS!” by clicking here