13 Dec 2016
Get some Sleep!
Sleep is the number one most important thing for weight loss!
After four sleepless nights, your body’s ability to respond to insulin drops by almost a third. Not sleeping enough (less than seven hours of sleep per night) can reduce and undo the benefits of dieting, according to research published in the Annuals of Internal Medicine.In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat.When they cut back on sleep, however, the amount of fat lost was reduced by half, even though they were on the same diet.What’s more, they felt significantly hungrier, were less satisfied after meals and lacked the energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin.Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver, and this leads to weight gain.
Lack of rest gives you cravings.
Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that's incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells.The less leptin you produce, the more your stomach feels empty.The more ghrelin you produce, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store.In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.
Ever had a conversation like this?
“I really shouldn’t have that extra piece of cake… then again; one slice won’t really hurt, right?”
Turns out, sleep deprivation is a little like being drunk.You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat - or foods you want to avoid.This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain.Therefore sleep deprivation destroys all diets; think of the amygdala as mind control - it makes you crave high-calorie foods.Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.And if all that wasn’t enough, research published in Psych neuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
Not enough sleep means you’re always hungry, reaching for bigger portions and desiring every type of food that is bad for you—and you don’t have the proper brain function to tell yourself, “No!”
The effect of lack of sleep on your workouts.
Unfortunately, the disastrous impact spreads beyond diet and into your workouts.No matter what your fitness goals are, having some muscle on your body is important.Muscle is the enemy of fat; it helps you burn fat and stay young.But sleep (or lack thereof) is the enemy of muscle.Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone, your natural source of anti-aging and fat burning that also facilitates recovery.This happens in two different ways:
Poor sleep means less slow wave sleep, which is when the most growth hormone is released.
As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone.That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system.It’s a vicious cycle.
When you’re suffering from sleep debt, everything you do will feel more challenging, specifically your workouts!