More sleep is required for burning more calories even at rest and you can do that without those pain-in-the-ass weight loss exercises. Just imagine that by adding an hour or more to your sleep time per night, you can shave around 270 calories off your diet and become skinny. Unfortunately, sleep has been proven to influence weight loss and may be the missing factor if you have hard time shedding those heavy belly, thigh, arm and cheek fat. Most people wonder how sleep and weight loss are connected. Actually, weight gain is one of the sleep deprivation symptoms. This article is about weight loss and sleep connection and how to lose weight while sleeping.
First, How much should I sleep? In the US economy today, about 35% of adults citizens are getting fewer than 7 hours of sleeps every night, according to the CDC (Centers for Disease Control and Prevention). If you are getting fewer than 7 hours as you sleep duration at night, you are actually having a short sleep.
Does sleeping make you fat or skinny?
Studies have found that poor sleep is associated with higher body mass index (BMI) and weight gain – overweight and obesity in both adults and children. So poor sleep is a contributing factor to the many weight gain? Yes.
Another study found that sleeping 5.5 hours each night for 14 days period and eating a calorie-restricted diet resulted in less fat loss when compared to sleeping 8.5 hours each night.
All these sound contrary to what I know, but that is true. People who fail to get enough sleep during the night have the potential risk of weight gain. The simple reason is that poor sleep patterns destabilize whole cascade of bodily events like drastically reducing the metabolism at sleep (resting time).
High basal metabolism is required to burn more calories while asleep, and unless your resting metabolic rate is enough to create a calorie deficit at rest, there is little hope of losing weight. Day time exercises like running on heavy treadmill are not enough. Fat burning needs to continue into the night while you spend more time under those comfy bed covers.
Can you lose weight by sleeping more hours?
Can you lose pounds by sleeping more? Yes, a study has shed light that extending the number of hours of sleep patterns could result in calorie deficit and help you lose weight significantly.
Extending your sleep more than 7 hours per night can help weight loss in adults. A Research was carried out involving 80 people, who are 21-40 years adults and also considered as overweight and obese (with BMI 25-29.9 ).
Remember, BMI is called body mass index, a calculation of weight in kilograms divided by height. Each of them was given 14 days of usual sleep, to allow the researchers capture the true habitual sleep pattern as baseline.
After the 2 weeks, they were randomly shared into two groups. The first group of obese people was allowed to extend their sleep time by 1.2 hours or up to 8.5 hours, while the second group was asked to continue in their habitual sleep style.
According to the Director of The University of Chicago Sleep Centre, “in our study, we only manipulated sleep and had participants east whatever they wanted, with no food, logging or anything else to track their nutrition by themselves.”
Again, the researchers also measured the total energy expenditure of the participants by a doubly labeled water method according to National Center for Biotechnology Information – NCBI. They collected urine from each participant and run a test to determine how their bodies process energy. This is a more objective method to measure calorie intake than the other calorie calculating techniques.
The total energy expenditure did not change significantly between the participating group. This means there was no negative energy balance with extending the sleep hours. And Without counting their calorie intake from food, it was found that the group of overweight or obese participants who slept longer hours reduced their daily caloric intake by averagely 270 calories.
The experiment had one participant increased calorie to about 500 calorie and another reduced calorie by a 750 calories. This calorie reduction would translate into about 26 pounds of weight loss over a 3-year period, if the long sleep pattern is sustained for a long time.
According to Centre for disease Control and Prevention (CDC) adults over 18 years or older should get a minimum of 7 hours of sleep per night.
More sleep is required for burning more calories even at rest and you can do that without those pain-in-the-ass weight loss exercises. Just imagine that by adding an hour or more to your sleep time per night, you can shave around 270 calories off your diet and become skinny.
What should I do to have more sleep hours each night?
This report above simple shows that importance of sleep is potentially changing how the obese population should live to gain better health.
Getting enough sleep is a game-changer, since it does not only affect your brain function, it significantly impacts your metabolism and therefore your weight. So what should you do to sleep more, burn more fat and lose weight healthily?
1. Limit using electronics at bed time.
Snoozing can be a difficult task, particularly when all electronic and screens (computers, TVs, cell phones, tablets) keep snatching away your choice to relax and rest just a little longer.
Talking to USA Today, Esra Tasali, -the co-founder of the Sleep, more to lose weight study above, limiting electronics close to bedtime can help you get more hours of sleep. You can simply just shut down your computer, TV, cell phone about an hour before bedtime.
2. Take casein rich cottage cheese before bedtime
Cottage cheese contains a rich amount of amino acid tryptophan and a Journal of Psychiatric Research has shown that tryptophan improves your sleep quality, and reduces the time you take to fall asleep. This can help to ensure you sleep for a decently long time.
3. Getting more hours of sleep weight loss Tips
There are other ways to reduce sleep deprivation and burn fat while you sleep every night.
Tip1 : Set your bedroom for sleep and focus on relaxation and release, rather than entertainment.
Tip 2 : Create a pre- bedtime ritual like bathing and meditating, or reading.
Tip 3 : Reduce alcohol, soda, tea, coffee, and chocolate towards evening or into night. An unhealthy amount of caffeine in your body is not good even if you try to sleep over 10 hours.
Tip 4 : Avoid too much eating or gluttony close to bedtime. Some food types may case cause heartburn, making it hard to fall asleep.
Tip 5 : Turn out the lights one hour before slumber. You know that dark rooms can release the natural sleep hormone melatonin, which light always suppresses.
how to lose weight while sleeping more hours
How to burn more fat while sleeping? There are many things you can do that, to increase pounds of fat you burn while asleep. Here are few ways out.
1. Drink casein protein shakes
Wondering what to eat before bed to lose weight? Choose casein protein if you want to double your overnight belly fat burning. Consuming Casein after dinner will help keep your metabolism active and burn more calorie while you sleep, snore and dream.
The reason is simple: casein is a gradually digested protein, which can take as long as averagely 7 hours to break down. The protein shake will keep you satiated or feeling full and you’ll likely wake up still feeling energetic without starving.
Studies have proven that casein enhances overnight protein synthesis and, according to a Dutch research, taking casein protein boosts overnight metabolic rate and fat burning.
2. Do strength exercises like resistance training before bed time
More hours of sleep help overweight people slim belly fat as it encourages weight loss. But there are some strength training exercises that if you do before bedtime, it would keep burning calories into the night while you’re in deep sleep.
One of the best pre-slumber workout is resistance training. Research has proven that you’ll get higher resting metabolic rate and burning fat for an average of 16 hours long after your strength workout ended. According to fitness enthusiasts and Sport Nutrition experts, performing a weight lifting will suffice, but a pre-slumber resistance exercise produces incredible results, since the exercise is not excessive.
3. Take Cottage Cheese Before Bed
You may know what to eat before bed to lose weight. Some of those foods may add to your sleep deprivation symptoms. So what food should you take before slumber so as to avoid not getting enough sleep and losing chunky belly fat?
You might have hard time losing weight if you always wake up to hungry and craving for everything placed before you at breakfast and lunch. It is not sensible to just eat any kind of food at bedtime, that will be unhealthy dieting somehow.
Just eating a small amount of cottage cheese (contains casein protein) before bedtime will keep you full throughout the night, and you won’t be desperately hungry at breakfast.
4. Sleep more and reduce your craving
Too much snacking can produce weight gain, but all depends on the quality or how healthy is your food intake for weight loss. Frequent eating of sugar rich and high carb food can build you more weight, but eating frequently of small low carb meals throughout the day can boost your nocturnal weight loss and amount of calories burned. Frequent eating keeps your appetite. I check reduces your craving the next day morning during breakfast.
Good fat burning drinks before bed time
What can I drink before bed to lose belly fat? Check these foods
Sleep And Weight Loss Connection – how important is sleep for weight loss?
What happens when you don’t sleep? Sleep affects your appetite, metabolic rate, and food choices. It can be extremely painful to find out that all your hard work to several pounds of weight by exercising and dieting could still be done with by just extending your sleep time by 1-2 hours.
It is now so clear that sleep is important for losing weight, but sleep has always been an often-neglected lifestyle factor. We know that the recommended sleep duration for adults is seven to nine hours, according to CDC.
So long sleep is a vital step to managing weight and avoiding having greater body fat or increased risk of obesity. So why sleep is so important for losing weight and why is sleep important for weight loss?
1. sleep restriction decreases appetite
Sleep patterns have a big effect on important appetite hormones – leptin and ghrelin. The Leptin hormone helps decreases appetite and high leptin levels make us feel fuller. On the other hand, ghrelin is a hunger hormone because it stimulates appetite, and makes gives you a feeling of hunger.
Having poor or short sleep restricts leptin and increases ghrelin levels. The combined effect could increase a person’s appetite and make calorie-restriction a difficult habit to practice.
Consequently, in this situation, your increased food intake caused by appetite hormonal changes may result in weight gain. Having a good night’s sleep is something you have to prioritize in order to healthily manage your weight.
2. Poor sleep affects what you eat
Skimping on sleep causes your brain to make bad decisions, and that is why you get reduced sleep for sometimes. It drastically impacts your food selection and choices you make. According to some findings, if you lose, say 4 hours of sleep in 6 nights, your brain will respond to food move actively than if you gained or extended your 6-days nightly sleep time by the same 4 hours.
This tells you why people who don’t sleep well, or constantly get deprived of enough sleep snack more often, eat more high-carb foods and pick sugary tasty snacks. American Journal of Clinical Nutrition showed that when the people were starved of sleep, their late-night snacking increased, and they were also more likely to eat high-carb snacks.
This could explain why sleep-deprived people snack more often and tend to choose carbohydrate-rich foods and sweet-tasting snacks, compared to those who get enough sleep.
3. Sleep duration affects metabolic rate
So if you keep having restricted night sleep in a long term, you may start developing poor health conditions like overweight, obesity and diabetes. Get enough duration of sleep each night and your glucose metabolism will be balanced up.
Most people tend to ignore it, but just a single night of sleep restriction can hinder how the insulin in your blood response to glucose intake, especially young men.
Counteracting the effects of sleep deprivation
Another reports say that participant reduced an hour of sleep per night, for 5 nights in a week. These results proved that even a catch-up sleep during the weekend may not be enough to reverse the negative effects of sleep deprivation when the participating group was on a calorie-controlled diet. How do you affect of not getting enough sleep on your body weight?
Do easy exercises to lose weight. That is the key!
According to some reports, exercise training may work against the metabolic impairments your body gets from lack of sleep. That means doing your exercises on a routine basis can improve the body’s response to insulin, and therefore help regain efficient glucose control.
The potential benefits of engaging in a single session of exercise are huge on glucose metabolism if you suffer from sleep restriction of many hours.
This makes sense to me, if you are gaining more weight as a result of several days or weeks of short hours of sleep, you can limit the side effect (weight gain) by doing some cardio and strength training exercises which would help you burn off calories, and the excess fats.
Weight loss exercises for sure will make you get skinny and regain your healthy weight. More studies are yet to shed more light on this, but the role of long-term physical activity on reversing the effects of getting poor sleep cannot be underestimated.
Read More : Do ellipticals help lose belly fat?
Sleep deprivation symptoms
can sleep deprivation cause weight gain? Yes, insomnia and weight gain are related. But the lack of sleep weight gain is not the only symptoms we have here. There are plenty effects of getting less sleep. There consequences of no enough snoozing include but not limited to.
- increases hunger hormone levels – ghrelin
- decreases appetite hormones – leptin
- Increases stress – since it negatively affects the sympathetic nervous system, and adds levels of cortisol
- Insomnia affects insulin-like growth factor- which helps in fat storage
- Result in sleep disorders, such as sleep apnea,
- Causes poor health cycle – poor sleep leads to weight gain and weight gain leads to poor sleep.
- prevents increase in calorie intake
- lack of adequate sleep is associated with a significantly higher risk of obesity
- sleep deprivation causes reward centers of your brain to be more stimulated high calorie foods
- sleep deprivation led to increased smell sensitivity to sugary. Tasty and high starch food
- lack of sleep may lead to poorer food choices
- not getting enough sleep can cause late-night snacking
- sleep restriction decreases resting metabolic rate (RMR)
- Lack of sleep may also suppress fat oxidation
- poor quality sleep can decrease you muscle synthesis and muscular power
- A lack of sleep for many days decreases level of physical activity or athletic performance
- Insomnia can lead to daytime fatigue and lack of motivation
If your weight loss efforts are not yielding any result, check your sleep patterns. The sum total of tall these sleep deprivation symptoms is ultimate weight gain.
You now see why poor sleep can lead to irregular eating habits and stress and finally weight gain. So you may feel satisfied sleeping 5 hours each night, but will 5 hours of night sleep be enough to shed those heavier muscle fat around your body?
Use the comment form below and tell us how many hours you are sleeping and what is stopping you from increasing the sleep time to over 8 hours. Our audience will be there to help you with options little-know.
How much weight can you lose by sleeping?
Consider that an averagely 150-pound individual is burning 0.4 to 0.5 calorie for every pound of body weight each hour she sleeps. This means for 8 hours of continuous deep sleep, she’ll burn around 500 calories. The number of calories burned can be more or less, depending on your body weight and how long you sleep.
How many hours of sleep to lose weight?
CDC recommends an adult American should be sleeping 6-7 hours. Since insomnia or short sleep hours of fewer than 6-7 hours affect weight gain and BMI, you can extend your sleep time by 1 to 2 hours, but 8-9 hours is best for adults to burn fat while sleeping.
Does staying up late cause weight gain?
Does less sleep cause weight gain? YES, not enough or lack of sleep causes weight gain. It has been found that there is up to 41% increased obesity risk for adults who sleep late or get fewer than 6-7 hours sleep per night.
According to another study, short sleep cycle can result in a significantly greater waist circumference, that is known to indicate accumulation of belly fat.
Does sleeping too much cause weight gain?
No, having less sleep that causes weight gain. If you are sleeping too much for over 8.5 hours, it will help to reduce your calories intake and help with weight loss.
It is the lack of sleep, or not having enough sleep, causes metabolic problems, and affects glucose update and makes you gain more weight.
Sleep affects your hormone levels, increasing hunger hormones ghrelin, which makes you feel hungry, and decreasing appetite hormone leptin, which makes you feel full.
What’s the best time to sleep for weight loss?
Sleep between 8 O’clock PM and 11 O’clock PM. You just have to add 1-2 hours to the recommended sleep time of 6-7 hours for adults aged over 18 years. That will give you 7-9 hours of sleep to lose weight.
Depending on when you get up from bed and get ready for work, you can subtract roughly 9 hours from that time. It is usual that people sleep and get up in the morning at 6AM as average time.
So you must have to sleep at 10PM (20H) to get eight hours of snooze. if you work at night and sleep in the day, the same number of hours should apply if you want to get skinny belly.
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why does lack of sleep cause weight gain?
Sleep restriction reduces leptin levels and makes you feel more hungry and have an appetite. Insomnia also makes your brain to make bad food selection and decisions, so you end up snacking too often or eat high-carb diets. Also, Sleep deprivation or poor sleep reduces metabolism and makes glucose utilization for energy difficult. Poor materialism and accumulation of sugar as a sleep deprivation symptom, causes weight gain.