Now, before I get started I just want to say that this isn't one of those 'wake up slim by taking this magic pill' type of things. Just facts around fat loss and how sleep will actually boost it!
Numerous scientific studies have investigated the connection between fat loss and sleep. The results are very interesting and it is something you need to know, especially if your looking for getting the most out of fat loss. You cannot get optimum fat loss just by doing one thing like changing your nutritional plan or starting a training programme.
Sure, by doing those things currently you will get fat loss but were talking optimum fat loss. There are so many parts to the equation when it comes for that, here are just a few components (not in any specific order):
Resistance training
Having the right mindset
Supplements
Interval training
Sleep protocols
Clean nutrition plans
Carb cycling
Intermittent fasting
Metabolic conditioning
Hormone manipulation
Anyway, today I am just going to have a brief look at sleep. A lack of sleep can affect things like your metabolism, insulin sensitivity, appetite control and energy levels.
Now, insulin resistance is the one you may be a little confused with. So, if you suffer from insulin resistance, it basically means your body has to produce extra insulin to lower your blood sugar levels. Insulin is a hormone, which is released to bring down the sugar levels in your blood from the foods you have eaten by storing the excess sugar as FAT. This insulin resistance happens because your insulin receptors become less sensitive to insulin, so you need to produce more to have the same effect.
Sleep loss can create an appetite and craving for high GI carbs (which will bring up blood sugar levels) and so, creating insulin resistance in the long term. This insulin resistance is obviously not a good thing, I will let you guess whether its good or bad for fat loss.
Cortisol, your stress hormone, will stop fat loss when elevated as it directly influences blood sugar levels. Lack of sleep will influence cortisol levels. Cortisol should be high in the mornings and then start to drop throughout the day and be low at in the evening. Now, with many people, because of stress in everyday life, alcohol, caffeine etc. this is nor usually the typical case. Usually it is still high at night when it should be low which is not a good thing. A lack of sleep will also increase cortisol levels, one study has in fact shown a 37% rise in cortisol levels from 4 hours sleep.
It is not just the hormone cortisol which is disrupted due to poor sleep, it is also ghrelin and leptin. Ghrelin is an enzyme produced by stomach lining cells which stimulates appetite. Leptin is a protein which is produced by fat cells and regulates fat storage in the body and also lets your brain know when you have eaten enough. These two play a role in appetite, fat loss and metabolism.
A lack of sleep causes low leptin and high ghrelin, basically meaning that you get more hungry and your less likely to stop eating when you should. A recipe for disaster when it comes to weight control. Now, of course, just because you eat a little more does not mean you can't reduce body fat, it just boils down to what your eating. But, that's another story for another day and I DO NOT recommend that you should count calories. Period.
I hope this helps you understand that a lack of a decent nights sleep can actually make you fat, and can definitely prevent you from burning fat when trying to lose inches and dress sizes.
The obvious question here now then is what can you do to have a good nights sleep...
My top tips for a TOP nights sleep are as follows:
Don't wait up until late just to watch a TV programme - just record it JTry to get 7-8 hours sleep, the best times would be from something like 10pm until around 6amHave a COLD shower before going to bedHave a cup of Tulsi Tea to help control your cortisol levels and have a GREAT nights sleepLook at Magnesium supplements if you struggle to sleepTurn your bedroom into a sleep inducing environment: Quiet, dark and coolDitch the late night TV at least an hour before bed, especially the news so it does not fill your head with worry (stress = increased cortisol = fat storage)Ditch the caffeine and alcohol as they interfere with cortisolGet regular exercise
I hope this has taught you enough about sleep for you to seriously consider it an important part of your fat loss journey!
In summary, a good nights sleep means you drop more fat.
Increasing your metabolism is the main focus at bodyfit academy. Bodyfit academy is taught by a personal trainer in Manchester. You can join the group programme and work at a bootcamp Manchester to boost your metabolism so you can burn more fat.
Article Source:http://EzineArticles.com/?expert=Benjamin_Hanbridge
Did you find this article helpful?00
Get Involved0 commentsSuggest a topicArticle ToolsPrint this articleE-mail to a friendEzinePublisherReport this articleCite this articleStay InformedGet notified by email when new articles are added to this category or written by this author.Subscribe to New Article Alerts: Health and Fitness: Weight-Loss
Benjamin Hanbridge
Weight Loss Article FeedFind More ArticlesSearchRecent Articles6 Little Known Ways for Quick Weight LossKeep Your New Year's Resolution to Lose Weight With the Paleo Diet CookbookWhat to Do When You Have Little to No TimeLosing Problem Area Fat - "The Obvious Secret"Not All Fat Is Your EnemyHow To Lose Weight Without Excessive HungerTop Five Lazy Ways To Lose Weight That Really WorkA Quick Detox for Weight LossHow Much Working Out Is Enough to Lose Weight?Weight Loss Made Easy In 9 Simple StepsSubmitted On January 26, 2012. Viewed 6 times. Word count: 809.Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.
MLA Style Citation:Hanbridge, Benjamin".".26 Jan. 2012EzineArticles.com.27 Jan. 2012
Hanbridge, B. (2012, January 26). . Retrieved January 27, 2012, from http://ezinearticles.com/?Wake-Up-Slimmer---Burn-More-Fat-While-Youre-Sleeping&id=6841864Chicago Style Citation:
Hanbridge, Benjamin "." EzineArticles.com. http://ezinearticles.com/?Wake-Up-Slimmer---Burn-More-Fat-While-Youre-Sleeping&id=6841864
EzineArticles.com© 2012 EzineArticles.comAll Rights Reserved WorldwideAbout UsFAQContact UsMember BenefitsPrivacy PolicyShopSite MapBlogTrainingVideo ArchiveAdvertisingAffiliatesCartoonsAuthorsSubmit ArticlesMembers LoginPremium MembershipExpert AuthorsEndorsementsEditorial GuidelinesTerms of ServicePublishersFollow UsTerms Of ServiceEzines / Email AlertsManage SubscriptionsEzineArticles RSS
View the Original article
No comments:
Post a Comment