If you are trying to lose weight, but the scale would not budge, you may want to take a look at your sleep habits. Sleep is something we all need but often neglect to prioritize. Getting less than the recommended amount of shut-eye every night can increase the risk of certain health conditions such as obesity. But what about sleep duration or lack thereof that may result in putting on extra pounds?
You may think that you are getting enough sleep, but unless you are snoozing for at least seven hours each night most days of the week, you could be falling short of the recommended sleep guidelines for adults. According to some reports, an adult aged 18 to 60 should aim to get seven or more hours of sleep every night. This amount increases to nine hours of sleep for people aged between 61 to 64.
A survey in 2014 states that about 25 percent of American people were sleeping fewer than seven hours every night. According to sleep and weight loss research, sleeping fewer hours than the recommended seven hours every night can increase the risk of adverse health outcomes such as weight gain, stroke, obesity, and depression.
A night of quality sleep at night can improve your ability to lose effectiveness. As an adult, it is recommended that they should get at least seven to eight hours of sleep at night, preferably heading to bed at the same time every night.
A company surveyed 1000 people aged between 18 to 65 years across the USA about their sleeping habits. All of the participants were attempting to lose weight. This survey found some apparent differences between the people who got their designated rest and those with erratic sleeping patterns, such as how it affected their dieting success and eating habits.
Those people who slept for six hours per night were still 12% more likely to experience weight gain, and about 6% were more likely to become obese in comparison to people who sleep 7 hours and more. It is the most extensive study to track the effects of sleep habits n time and weight gain. It includes about 70000 middle-aged people.
The best time to sleep for weight loss is about 10:10 pm.
How does bad sleep affect your metabolism?
Metabolism is a chemical process in your body that converts what you eat and drink into energy needed to survive. All of your collective activities, from exercising to breathing and everything in between, are a part of metabolism. At the same time, activities such as physical exercise can temporarily increase the metabolism level and sleep control. It can actually slow about 15 percent during sleep. reaching the lowest level in the morning.
In fact, many studies have shown that sleep deprivation (whether due to sleep disorders, sleep apnea, insomnia, or self-induction) commonly results in metabolic dysregulation. Lack of sleep or poor sleep is associated with increased insulin resistance, intolerance, glucose, or increased oxidative stress. Extra time spent awake may help to increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain.
Lack of sleepcan result in less energy for physical activity and exercise. Feeling tired can also make exercising and sports less safe, especially during activities such as weightlifting and those requiring balance. While some studies are still conducted to understand the connection, it is well known that exercise is necessary to maintain overall health and weight loss.
Is afternoon sleep good or bad for weight loss?
Is afternoon sleep a mandate for you? Here is why you feel sleepy in the afternoon. You need to be a bit careful, as sleeping in the afternoon immediately after your lunch can interfere with your weight loss efforts. Some people are afraid to take naps in the afternoon but are unable to resist.
Some experts say that it is not the afternoon nap but the habit of hitting the sack the moment you are done with your meals that can result in weight gain. It applies to both nighttime and daytime sleeping patterns. Sleeping, obviously, burns lesser calories than standing and sitting. With adequate required sleep by the body and studies have proved that decreased hours of sleeping can result in obesity
Experts say that you should maintain about one to two hours gap after meals and nap time so as to avoid an increase in weight. That way, you are giving your body a tie to initiate the process of digestion and start burning some fats.
Another issue is that an individual who sleeps or takes a nap immediately after meals tend to suffer from acidity. It is because lying down disturbs the process of digestion and causes acid reflux. So if you want to take naps in the afternoon, do a few chores after meals and then take a short nap.
What drinks burn fat while you sleep?
If weight loss is on your mind, you can not afford to miss out on these fantastic fat-burning drinks that you can take before you sleep a night.
You may have heard how chamomile tea help with better sleep. It is a common sedative for the unversed in countries including the UK, France, Belgium, and Germany. It increases the levels of glycine in your body. Glycine is a type of neurotransmitter in the brain that relaxes the brain and makes you feel sleepy. Not many people know that it is also suitable for an upset stomach.
Experts say it is suitable for controlling glucose control and managing weight loss. So, sip a cup of warm chamomile tea before you go to sleep and shed unwanted fat while sleeping.
Soaked fenugreek water
It is an ancient technique that people have used to regulate blood sugar levels, but for the longest time, we thought it could be had only in the morning. You can also have it before going to bed because fenugreek seeds generate heat in the body and help with weight loss. It is also an excellent antacid, so if you suffer from frequent digestive issues, it is a great way to keep this problem in check.
To make fenugreek water boil water, add some crushed fenugreek seed into it. Steep the grains for a good three to five minutes, and strain in a cup using a strainer.
Eating habits to lose weight?
Here are some eating habits that help to lose weight may include:
Eat a lot of veggies
Follow a framework at lunches and dinners, including 1/2 vegetable, 1/4 whole grain, or 1/4 protein. A cup of vegetables has about 30 calories, while one cup of pasta has 200 calories. You need a calorie deficit for weight loss, but the quality of calories also matters. Veggies are chock-full of fiber, which aids weight loss by reducing digestion and keeping you full longer. Excess thread is not stored as fat, unlike extra fat, carbohydrates, and protein. Fibers also slow the spike in insulin after meals, the hormone that signals to store sugar as fat.
Get a baseline
You cannot change your eating habit if you do not know what they are. Maintain a diary and write down what you eat. Maintaining a tracking record can feel tedious, but it can also help you figure out where to start making small and long-lasting changes in your diet.
Do not eat dinner after 9 pm.
You should never eat dinner after 9 pm because it reduces after this time, and it is a common food myth. But eating late at night can indeed result in weight gain. It is not because they do not burn those calories as rapidly; it is because these night eaters are more likely to binge eat and subsequently choose unhealthy foods that are high in sugar and fat to put in rumbling tummies quickly.
What can I add to the water before bed to lose weight?
However, drinking plenty of water before going to bed and avoiding sugary drinks that can help you lose weight, such as belly fat.
Apple cider vinegar
It is a great drink to help you to burn fat while sleeping. It contains acetic acid, which allows the body to break down stored fat cells and use them for energy. Apple cider vinegar also has other health benefits, including reduced blood sugar levels and improved digestion.
It is high in antioxidants, which can help to boost metabolism and promote weight loss. It is also a good fiber, vitamin C, and potassium source. All of these minerals are essential for healthy fat loss.
Celery juice is a fantastic drink for fat burning. It is low in calories but contains necessary nutrients such as vitamin C and potassium that can help with weight loss. Drinking this juice before bed may help reduce water retention and bloating.
Exercise and diet are just small pieces of the weight loss puzzle. Getting adequate, quality sleep each night may also impact the number on the scale. They are establishing healthy sleep habits, including sticking to a sleep schedule, avoiding caffeine, reducing stress, and bed. It can help you lose weight and keep it off.