April 28, 2021 3 min read
Exercising , following the diet , doing all it takes but still not able to lose weight , you must have heard this quite a lot that sleep plays an important role in losing weight .
Here is how sleeping helps you lose weight and accomplish your fitness goals .
A lot of people in India sleep for less than 6 hours and are facing health issues due to it .
POOR SLEEP INCREASES YOUR APPETITE :
Wondering how does that happen , well there you go with some interesting information , there are two hormones responsible for hunger and appetite control : GHRELIN And LEPTIN .
1. GHRELIN: This hormone plays a key role in hunger and appetite .
2. LEPTIN: This hormone provides us with a feeling of satisfaction when we consume food eventually causing us to stop eating once we are satisfied .
Due to lack of sleep:
The level of GHRELIN INCREASES and level of LEPTIN DECREASES , therefore we feel more hungry and less satisfied , hence we will consume more calories than required leading to weight gain and obesity .
LACK OF SLEEP INCREASES OUR CRAVINGS:
Due to lack of sleep, we feel drowsy for the whole day and less energetic, so in order to feel energetic and get the energy we crave more sugary and starchy food. So proper sleep will help us fight with the craving and make healthy choices in terms of food and improve eating habits.
POOR SLEEP CAUSES THE RISK TO STORAGE OF FAT IN THE BELLY REGION:
Due to decreased insulin sensitivity, there is more chance of storage of body fat in the belly area, hence if you are struggling to reduce your belly or tummy area and you are doing all it takes, keep a note of your sleep also.
AFFECTS CALORIE INTAKE:
As we discussed above due to imbalance of hormones and lack of choices In healthy food, the calorie intake gets increased leading to gain weight. Also, because one has lack of sleep, the time span an individual is awake is increased, therefore probabilities to eat more food in increased.
DECREASE IN METABOLIC RATE:
BMR plays a very important role in weight loss of the fat loss journey, it is the energy required or calories burnt by the body at rest state. Due to lack of sleep, bmr decreases hence the calories burnt decreases. Lack of sleep slows down the process of metabolism due to which an individual burns less calories therefore delaying the weight loss.
DECREASED PHYSICAL PERFORMANCE:
Due to lack of sleep one experience daytime fatigues and less motivated to perform an exercise. THEREFORE, good sleep in very important to improve overall athletic performance and increase an individual's physical performance.
INSULIN RESISTANCE :
This is a phenomenon in which due to lack of sleep the cells of our body are not converting the sugar consumes into the bloodstream to be utilised as energy therefore more sugar remains in the bloodstream rather than utilised as energy. This process makes you feel hungry and asks the body to store the energy in the form of fat. This phenomenon is also responsible for both the types of diabetes and causes weight gain.
1. Decide a time to sleep
2. Stay away from the electronic gadgets
3. Have a light snack or bedtime tea or milk .
4. Take a warm bath .
5. Read a book
6. Practice meditation.
7. Stetch – breathe and relax yourself
8. Listen to soothing music