5 Reasons Why Sleep Supports Fat Loss
One of the easiest ways you can support reaching your fat loss goals?
Get more sleep. Easier said than done, right?
Here are five reasons why you should nix “one more episode”, get off TikTok, and make an effort to get more sleep:
Sleep helps to regulate hormones that are involved in appetite and metabolism. When you don't get enough sleep, your levels of the hormone ghrelin, which makes you feel hungry, increase. Your levels of the hormone leptin, which makes you feel full, decrease. This can lead to overeating and weight gain.
Sleep helps to boost your metabolism. When you sleep, your body releases growth hormone, which helps to build and retain lean muscle mass. Muscle burns more calories than fat, so having more muscle can help you to burn more calories throughout the day.
Sleep helps to reduce stress. When you're stressed, your body releases the hormone cortisol. Cortisol can increase your appetite and promote the storage of fat around your midsection. Getting enough sleep can help to reduce stress levels and keep cortisol in check.
Sleep simply makes you feel better. When you're well-rested, you have more energy and you're more likely to make healthy choices, such as exercising and eating nutritious foods.
The amount of sleep you need varies from person to person, but if you’re looking to maximize fat loss, aim for AT LEAST 7.5 hours of sleep per night. In the United States, 35% of adults are sleeping less than seven hours a night (this is considered “short sleep”). Countless studies have shown that adults who get “short sleep”":
have a 41% increased rate of obesity
have a greater waist circumference/belly fat
generally eat more calories per day (preventing weight loss)
tend to eat bigger portions of food
If you're not getting enough sleep, try to gradually increase the amount of time you spend in bed until you feel rested and alert. You may also want to create a relaxing bedtime routine to help you wind down before bed.