There is no way to sugar coat this. Trying to get rid of excess fat around your hips, legs, and tummy is not an easy task. Everyone knows that diet and exercise can help you drop a few pounds here and there, but you have a good night’s sleep an important factor in your quest for a slimmer and healthier body. Did you know that?
If you want to look good, the most common suggestion is “Eat less and move more. “ But life is not that simple. Between living, working, socializing, and exercising your life, you forget to sleep well. Or, more importantly, you are unaware that sleep is the key to rewarding your diet and fitness efforts. If you don’t get enough sleep (less than 7 hours of sleep per night), the benefits of dieting and exercising may diminish and return.
Why didn’t anyone do it before you told me that the secret to weight loss is to sleep longer? !! Thank you for hitting this video — do you sleep longer to lose weight? !! Hmmm, does it sound like a cake to me? !!
So if you want to know why sleep is so important to fat loss, stop doing everything you are doing right now to watch this video. And don’t forget to support new channels by sharing, commenting and subscribing.
Many of us have continued our endless journey to lose weight. They are countless diets and exercises out there and are many health masters to preach to you the virtues of their methods compared to others.
When it comes to weight loss, diet and exercise are usually considered to be two key factors in achieving results. But no one is talking about how important sleep is to your weight loss journey. The recommended sleep time for adults is 7-9 hours per night, but many often have shorter sleep times.
The goal of weight loss is usually to lose body fat while maintaining as much muscle mass as possible. Failure to get the right amount of sleep can determine the amount of fat lost. According to various studies, short sleep patterns can increase weight and affect weight loss. Those who embark on that journey will be familiar with the following stories:
The secret to reducing you BMI It is high metabolism + High RMR And low glucose intake.And don’t forget to increase yours Leptin yours Ghrelin The level is low. Oh, another one Cortisol The level remains low. That’s it, really!
you see? Here are some things to keep in mind: Look at low BMI, high RMR, low glucose, high leptin, low ghrelin & your cortisol!
I can hear most of you say: Of course, didn’t I understand it? !! I’m not a biologist!
OK. Unpack this.
Body mass index (BMI) Is an index for determining whether your weight is healthy or not by using your height and weight. BMI calculations divide the weight of an adult in kilograms by the height in square meters. For adults, the ideal BMI ranges from 18.5 to 24.9. If your BMI is less than 18.5 — you are in the low weight range. Between 18.5 and 24.9 — You are in the healthy weight range. Between 25 and 29.9 — you are in the overweight range. Between 30 and 39.9 — you are in the obese range.
Appetite is often thought of simply as a problem with stomach upset, which is controlled by neurotransmitters. Neurotransmitters are chemicals that allow neurons (nerve cells) to communicate with each other.
Neurotransmitters Ghrelin When Leptin It is considered to be the center of appetite. Ghrelin promotes hunger and leptin contributes to satiety. The body naturally increases or decreases the levels of these neurotransmitters, which indicate that it needs to burn calories, throughout the day. Therefore, you need to control leptin and ghrelin to lose weight, but lack of sleep makes that almost impossible. Studies show that less than 6 hours of sleep induces areas of the brain, suppresses leptin, stimulates ghrelin, and increases food needs.
Short sleep can lead to weight gain and can affect weight loss for several reasons. These include changes in metabolism, appetite, and food choices. This means that in the long run, lack of sleep can lead to weight gain due to these changes in appetite. So you need to give priority to a good night’s sleep.
Reduced sleep has also been shown to affect food choices and the way the brain recognizes food. Researchers have found that reward-causing brain regions are more active in response to food after sleep loss when compared to people who sleep well. This can explain why sleep-deprived people tend to snack more often and opt for carbohydrate-rich foods and sweet-tasting treats compared to those who get enough sleep.
If that’s not enough, scientists will tell you when you don’t sleep well Cortisol The level goes up. This is a stress hormone that is often associated with increased fat. Cortisol also activates your brain’s reward center, which makes you want food. At the same time, loss of sleep causes your body to produce more ghrelin. The combination of high ghrelin and cortisol shuts down areas of the brain that leave a satisfying after a meal. In other words, I always feel hungry. From here you will enter the “danger zone”.Comfortable meal.. “
metabolism It is a chemical process in which the body converts what we eat and drink into the energy we need to survive. All collective activity from breathing to exercise and everything in between is part of metabolism. Many studies have shown that sleep deprivation (whether due to self-induction, insomnia, untreated sleep apnea, or other sleep disorders) generally leads to metabolic dysregulation. Sleep deprivation is associated with increased oxidative stress, glucose (blood glucose) intolerance (a precursor to diabetes), and insulin resistance.
yours Resting metabolic rate ((((RMR) Is the number of calories burned by the body at rest. It is affected by many factors such as age, weight, height, gender, and skeletal muscle mass. Studies show that lack of sleep lowers RMR. Poor sleep quality can lead to poor muscle synthesis and reduced RMR.
Sleep time also affects metabolism, especially glucose (sugar) metabolism. When we eat food, our body releases insulin. Insulin is a hormone that helps process glucose in the blood. However, loss of sleep can impair our body’s response to insulin and reduce its ability to take up glucose. It may help you recover from the occasional sleep deprivation, but in the long run it can lead to health conditions such as obesity and type 2 diabetes.
Excessive glucose It can be converted to fatty acids (both from increased intake and decreased ability to be taken up by tissues) and stored as fat. In summary, this can accumulate over time and lead to weight gain.
The good news is that exercise can fix this.
Did you really think it would be this easy? Can you just sleep on a weight loss journey without sweating? !! Impossible. It’s time to wake up, wear sporting goods, and go out.
Whatever your fitness goals, it’s important to build some muscle in your body. Muscle is the enemy of fat — it helps burn fat and keep you young. Studies show that exercise training may protect the body from metabolic disorders caused by sleep deprivation by improving insulin levels and improving glucose control.
The relationship between sleep and weight gain cannot be ignored. Quality sleep has a significant impact on health and well-being. Sleep deprivation increases appetite by changing hormones, increases the likelihood of eating unhealthy foods, and affects how body fat is lost while counting calories.
The lesson of the story is that getting proper and quality sleep is an important part of a healthy weight loss plan. Not getting enough sleep can hinder your fitness efforts. If your weight loss efforts aren’t producing results, it may be time to look at your sleep habits.
Thank you for watching, and remember the secret formula: Look at low BMI, high RMR, low glucose, high leptin, low ghrelin & your cortisol! You don’t have to translate that you’re not a biologist, but you now know the drill and don’t forget to like, share and subscribe to our channel.
You really are the screenwriter, Joan Reed
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