weight loss

sleep-and-weight-loss

Fit Woman Using Measuring Tape
It is true that a lack of sleep can have a significant impact on your weight. Your body created a perfect recipe to gain weight while you were not sleeping.It’s easy to reach for a large latte if you aren’t getting enough sleep. It’s possible to be too tired and skip exercising. You may then eat takeout, get up at night, and end up getting hungry.This cascade of events can only happen a few times a year. The problem is that more than a third (33%) of Americans don’t get enough sleep every night. Experts agree that enough sleep is just as important for your health and well-being as exercise and diet.

Your sleepy brain

Your brain is more likely to make poor decisions if you don’t get enough sleep. It reduces activity in the brain, which is the locus for decision-making and impulse control.

It’s almost like drinking. It’s hard to make sound decisions when you don’t have mental clarity.

Your brain’s reward centers are activated when you’re tired, and your search for comfort may be triggered. While you may be able to satisfy your comfort food cravings when you are well-rested, your sleep-deprived brain might have difficulty saying no to another slice of cake.The story is told by research. The American Journal of Clinical Nutrition found that people who are starved of sleep tend to snack later at night and were more inclined to eat high-carb foods. Another study at the University of Chicago found that sleep-deprived people ate twice as many fat-laden snacks than those who slept for at least eight hours.

Another study showed that people who sleep too little tend to eat larger portions of all food, leading to weight gain. Researchers reviewed 18 studies and found that people who aren’t getting enough sleep have a greater desire to eat high-carbohydrate, energy-dense foods.

Take all of this together and you will see that a tired brain craves junk food, but lacks the impulse control to say no.

Sleep and metabolism

Sleep is like nutrition to the brain. The average person needs between 7 and 9 hours of sleep each night. If you get less, your body will respond in ways that can lead even the most dedicated dieter to Ben & Jerry’s.

A cortisol surge is caused by too little sleep. This stress hormone tells your body to conserve energy so you can fuel your day. Translation: You are more likely to keep on top of your fat.Researchers discovered that dieters who cut down on their sleep for 14 days saw a 55% drop in fat-related weight loss. However, their calories remained the same. They felt hungry and less satisfied with their meals and had a reduced energy level.

Researchers at the University of Chicago say sleep deprivation can make you “metabolically groggy”. Insufficient ZZZs can cause your body to lose its ability to convert insulin, a hormone that transforms sugar, starches, and other foods into energy, within four days. Researchers found that Insulin sensitivity dropped by more than 30%.

This is why it’s so bad. When your body doesn’t respond to insulin properly, it has trouble processing fats in your bloodstream and ends up storing them.

It’s not that you lose weight if you get enough sleep. But too much sleep can hamper your metabolism, which in turn can lead to weight gain.

Here are some tips and tricks to help you get a better night’s sleep

It can be hard to snooze in today’s world. This is especially true when all your screens (computers and TVs, mobile phones, tablets, etc.) tempt you to stay up a little longer.

It’s easy to understand the basics:

  • Before you go to bed, turn off your TV, computer, and cell phone.
  • Your bedroom should be reserved for sleep and sex. Instead of focusing on work and entertainment, think about relaxation and release.
  • Make a bedtime routine. This is not the right time to address big issues. Instead, relax, meditate, or just read.
  • You should stick to a schedule. This means that you should wake up at the same time every day and retire at the same time each night, even on weekends.
  • Pay attention to what you eat and when. Avoid heavy meals and alcohol near bedtime. This can cause heartburn which can make it difficult to fall asleep. Avoid caffeine, such as tea, coffee, and dark chocolate, after 2 p.m. Caffeine can remain in your system for up to 6 hours.
  • Turn off the lights. The natural sleep hormone, melatonin is released when darkness prevails over light.

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