Sleep Quality Might Be The Missing Link To Weight Loss
Sleep quality is vital to maintaining a healthy and happy weight. Somehow sleep gets thrown aside for more ‘important’ tasks because we underestimate its purpose and value. More importantly, when you’re trying to lose weight it could be the game changer. Whilst you’re aware of the things you need to do like avoiding sugar and junk foods or going to the gym. You have forgotten to consider the amount of sleep you’re getting.
It is a step in the right direction to eat more vegetables, lean protein, and complex carbohydrates. And it’s even better if you’ve managed to get to the gym to move your body more daily. But, you’re still don’t seem to be seeing the fat melt away. Well, you’ve forgotten the most integral part of losing weight – getting enough sleep.
If you’re lacking in the sleep quality department, your diet is the first place to be affected. People that are deprived of sleep tend to weigh more and have more trouble losing weight than those who get adequate rest. Sometimes these people may even be eating the same diet as someone who is lean. This is because a lack of sleep causes your body to overproduce the hunger causing hormones leptin and ghrelin. This might leave you feeling hungrier and more susceptible to over-eating. Even worse, you might still feel hungry afterward.
Poor Sleep Quality Leads To Bad Choices
You won’t believe the effects poor sleep quality can have on your body and mind. It could be the reason for most of your those uneasy sensations you experience throughout the day like, fatigue, moodiness and constant hunger. Research shows that people who get less than six hours of sleep have similar glucose and insulin characteristics to diabetics. They have this even if they are very healthy. This is because when you don’t get enough sleep, your fat cells lose their ability to use insulin efficiently. Moreover, when your body becomes more resistant to insulin, it starts to produce more and more in order to function. This is not what you want. Rapid insulin increases lead to fat buildup and could eventually lead to diseases like diabetes.
Are you feeling extremely stressed out lately? Perhaps your appetite has also increased with the stress. There’s nothing wrong with a hearty appetite, but it becomes problematic when you start to lose control over it. A sleep-deprived body will produce more of the stress hormone cortisol. This is the hormone that triggers the reward center in your brain and makes you crave food. The combination of more cortisol and more ghrelin mean that you’ll need to eat more food than you normally would in order to feel satisfied. Not exactly an ideal set up for weight loss.
In addition, poor sleep quality may lead to pangs of sugar cravings or salty foods. This can also make you less likely to say no to unhealthy, calorie-dense foods. In addition, more sleep helps refresh your mind and your decision-making processes. You never want to become exhausted but on a permanent basis. Sometimes pure exhaustion can hide. You need to know your limits. Being exhausted can impair mental clarity and judgment which may also make you more likely to grab a donut instead of a banana at work.
Low Energy Means No Gym Today
Think of sleep deprivation as the same feeling of being drunk. Your brain is fogged up and you’re not thinking straight at all. When you are drunk, do you generally make sensical decisions? Most probably not. Studies have found that those who get less than 6 hours of sleep are more likely to make poor decisions about the food they eat – reaching for sugary, refined carbohydrate snacks! Say bye-bye to your weight loss goals.
Perhaps you’re eating more but still hitting the gym. But have you taken into consideration the quality of your gym sessions? Not getting enough rest can significantly impact your time working out. Your body and muscles need time to repair while you sleep so you can push yourself the next day. In fact, your muscles grow the most during the time you sleep because that’s when you produce the highest levels of growth hormone. This helps to burn fat as well as repair and build muscles so you can increase strength and lose weight.
The flip side is you might not even make it to the gym. If you’re exhausted with a fatigued mindset, your muscles will be too. You will also feel sluggish and much more inclined to give the gym a miss. And if you do make it out, you won’t have the energy to train to the best of your ability. That is why it’s crucial to get high sleep quality to help keep you energised and motivated through your workout.
Having said that, there will always be hectic times in our lives that cause you to get behind on sleep. That’s normal and we’ve got to what we’ve got to do. Sometimes. Just be sure that it’s not happening most of the time. Try not to let the pressures of work, family, responsibilities, planning, finances, cooking healthy meals and exercising force you to toss sleep aside.
The bottom line is if you really want to see a difference in your body and in your mind, then you need to make sleep time a top priority.
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If you’re feeling a lot of self-hatred, then it’ll be difficult for you to get away from negative criticism. This is mainly because you’re doing it to yourself. However, you can fix it.