22 May Sleep Your Way to Fat Loss
Sleep Your Way to Fat Loss?
Sound like a scam? Its honestly not. There are volumes of research studies
linking lack of sleep to obesity. It’s more difficult to release fat when you are sleep
deprived. Even an hour less of sleep can increase your stress hormones and keep your body holding on to fat. When you sleep is when you clean up toxins from the day and regulate your hormones which keep your appetite in check.
So are you getting enough sleep?
1. Do you sleep for 8 –10 hours a night?
2. Is the sleep consecutive without waking up?
3. Do you wake up with out an alarm clock?
4. Do you wake up feeling energized?
If you can answer yes to every one of those questions, you are setting yourself up for fat burning success and good health.
Most of us steel from our sleep to fit more into our day. This is not an article about life management, however I guarantee we can all find some time wasters to cut out of our day so that we can get 8 –10 solid hours of sleep.
As people get to bed later, it becomes a vicious cycle. They usually wake up at the same time so the number of hours of sleep diminishes. Energy decreases, as does mental acuity so some begin to rely on stimulants such as caffeine. The simulation prohibits falling asleep at night when some begin relying sleep aids or alcohol as a sedative.
Imagine if this habit begins happening in a person’s late 20’s. By the time they are 50 they have wiped out their metabolism. Combine sleep deprivation with being over fed, under nourished, stresses out and dehydrated, your body will not only hold onto toxic fat, but be victim to many other metabolic related conditions.
As we age, the stressors of poor food choices,
lack of sleep and an unhealthy lifestyle / environment catch up to us.
By the time we get to mid life, we forget what it feels like not to have, headaches, bloatedness, heartburn, gas, joint pain, skin disorders, be irritable, low on energy and to sleep through the night – to name a few.
So how can sleeping more help with those symptoms?
Researchers at Columbia University in New York recently presented the following
People who sleep two to four hours a night are 73% more likely to be obese than normal sleepers.
People who get five hours of sleep a night are 50% more likely to be obese.
People who sleep six hours a night were 23% more likely to be obese.
People who get 10 or more hours of sleep a night are 11% less likely to be
Inadequate sleep can contribute to insulin resistance – which is what diabetics have. It also causes a rise cortisol levels which makes your body think you are in
a stressful situation. As you can imagine, over time, poor sleep habits have
detrimental effects such as the insulin resistance making it easier for one to store
80% of diabetics are obese. An increase in cortisol level is associated with sugar cravings. If you can’t go 6 hours without having a sweet, if you constantly feel like you are wanting a carbohydrate rich food such as bread, muffins, bagels, cake or pasta or if after ever meal, you want to chase it with a piece of
chocolate, lack of sleep is only contributing to the ill effects.
Sleep deprivation also increases leptin and Ghrelin, which are associated with an increase in appetite.So if you are feeling like you are always staring into the refrigeratoror pantry wanting to grab for more food, it’s not in your mind. Sleep deprivation makes your body and brain think its hungry all of the time.
If you are struggling with sleep consider the following lifestyleissues.
Mental stress–If you are a worrier or your current situation is short of being peaceful
and balanced, consider what you can do to eliminate, delegate or manage the components of your life causing your stress.
Toxic chemicals–These can be in your environment such as mercury or lead or things you ingest such as fake fats (trans fats) and fake sugars (splenda, NutraSweet) as well as caffeine and alcohol. Do what you can to go back to the way your great, great, great parents ate which included lots of fruits and vegetables, and lean proteins. Drink plenty
of water and high fiber foods.
Obesitycan also impair your ability to fall asleep and stay asleep. The weight of your body makes it difficult for your lungs to lift and lower your chest cavity in order to breathe properly while lying horizontal.
It’s also more difficult to get and stay comfortable in bed when you are overweight.
Nutritional deficiencies and neurotransmitter abnormalitiescan impair sleep as well. For example, B vitamin deficiency impairs the ability to make the
neurotransmitters needed to go to sleep and stay asleep. Serotonin is necessary to make melatonin, the sleep and anti-aging hormone.
When you sleep is when your body cleans up the toxins from the day, repairs
your cells and when new growth takes place. Sleep is important mentally and
physically. Our bodies could go longer without food then it could without sleep.
Sleep deprivation was used as a form of torture in times past. Millions of people are turning to sleep drugs –both prescription and over the counter to help them get good nights sleep. This is leading to automobile accidents during morning commutes as people are now driving around in a slumbered state.
There are many things you can do to naturally enhance your sleep. Start by having a night timecalming ritual. Do not plan for any stimulating physical activity at night. Earlier in the day would be better for exercise. Avoid stimulates like caffeine which has
a 12 hour effect. Also avoid alcohol which initially is a sedative, but then the body
corrects for the depression and shifts to a stimulant several hours later.
Eat no more than 3 hours before bedtime. Establish a consistent bed time. Stay off of the computer at night and take the TV out of the bedroom. Make the bedroom completely dark. Take a hot shower or bath before bed. Make sure your bed is comfortable, your bedroom is free of toxins such as mold and dust and youhave changed your pillows within the last 2 years and wash your sheets often. If your mattress is not rotated or is older, you may also consider replacing it. Drink a hot cup of chamomile tea. Light a lavender candle (make sure to extinguish before bed). Do not keep any food in the bedroom. Use the bedroom only for sleep.
Meditate, play soothing music or read before getting into bed. Do not nap during
the day if it interferes with you getting 8 solid hours of sleep.
Now obesity may or may not be an issue for you, however I feel confident saying
most seniors would desire a little more strong sexy muscles and a little
One of the natural supplements I recommend is Sleep Spray. It contains melatonin gaba and other natural products to help you fall asleep quickly, stay asleep and wake up rested. It can also be combined with the brain formula for optimal results. https://kellicalabrese.isagenix.com/en-us/products/individual/brain-sleep-support-system
And besides, losing fat is only one benefit of getting more sleep.
You will have more energy throughout the day, the ability to have a better sex life, more
balanced hormones, a lower risk of stress and lifestyle related diseases such as cancer and heart disease and you will promote your bodies healing.
The good news is, we are asking to you get a good nights sleep to help your bodies systems in far reaching ways. This is actually simple to do.
Kelli Calabrese MS–Clinical Exercise Physiologist & 30+ year fitness industry leader. Known as the Wellness Mompreneur, she is the author of Mom &Dadpreneur, co-author of Passionistas and the Wellness Code. Kelli has coached tens of thousands of people in helping them reach their goals for weight loss, energy, performance youthful aging and wealth creation.