To lose weight we mostly depend on diet and exercise. To achieve our goals we follow all kinds of diets such as high-fat diet, high protein diet and do all kinds of exercise routines such as strength training, cardio, High-intensity workouts but we forget one important tool which may not as important as diet and exercise but it is an extremely an important tool which is sleep.
By having a good night sleep routine helps both help us following a healthy diet and provide us rest for having a good workout. People who are sleep deprived tend to weigh more and suffer from losing weight than people who sleep more while following the same diet.
Only depending on a 8 to 9 hours of sleep won’t help you to lose weight, you have to eat healthy food and do some kind of exercise.
Here How Sleeps Help You to Lose Weight
Good Sleep Helps You Keep Your BMI Low:-
People who sleep less than 5 hours tend to have a higher body mass index as there are more chances of them becoming obese.
A review found out that short sleep duration increased the likelihood of obesity by 89% in children and 55% in adults.
People who sleep less they tend to binge on sugary treat high on calorie food at night than people who have a good night sleep. Which helps in increasing BMI.
Poor sleep tends to change your hunger hormones-
When you sleep less than normal there are more chances you would binge on something unhealthy. This is likely caused by two hunger hormones. Leptin and grehlin.
Leptin is a hormone that is released by fat cells. It suppresses hunger and signals fullness in the brain. Grehelin is a hormone released in the stomach that signals hunger in the brain its levels are high when you are empty stomach and low when you are full.
When you are sleep deprived your body tends to make more grehlin and less leptin making you feeling more hungry and increasing your appetite and your body and mind wants high-calorie food.
When you are sleep deprived your body also produces the stress hormone cortisol. Cortisol 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.
Sleep-Deprived Body Does Not Allow to Make Healthy Food Choices:-
When our body is sleep deprived it somehow hampers our brain to take logical decisions regarding food. We tend to go for sugar-loaded meals or high loaded calorie meals as we cannot control our binge. Lack of sleep reduces your mental clarity and judgment, so you’re more likely to reach for that donut in the office when you’d normally have a piece of fruit.
Hampers Metabolism:-
Lack of sleep reduces our RMR (Rest Metabolism Rate). It is a metabolism that means calories you burn when you are resting. Low rest rate metabolism reduces the muscles in our body. Muscles more burn more calories than fat. So we need to have a good sleep pattern.
Lack of Sleep Hampers Physical Activity:-
As you sleep less makes you feel less motivated to exercise and more likely you would miss the gym. Your body and muscles need time to repair while you sleep so you can push yourself the next day. You produce the most growth hormone while you’re sleeping, which helps burn fat as well as repair and build muscles so you can increase strength and lose weight.
Lack of Sleep Makes You Insulin Resistance:-
People who consistently get less than six hours of sleep also show glucose and insulin level and characteristics similar to diabetics, even if they are otherwise very healthy. Your fat cells lose their ability to properly use insulin. As your body becomes more resistant to insulin, it will produce more and more in order to function. This leads to fat buildup and could eventually lead to diseases like diabetes.