Can you sleep your Fat Away?

February 22nd, 2010 • Related • Filed Under

| Print this Post | 205 views |

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -

Can you sleep your Fat Away?

By Isabel De Los Rios
http://yourdietsolution.com

Ever wake up in the morning and wish you could sleep just a bit more? (This girl is kidding me right?)

I hear ya. I've been totally sleep deprived, and I know you can relate.

Let me tell you about a friend's wedding I went to in Wichita Kansas. If you have ever attended an "out of town" wedding you know it's jam packed with events: lunches, dinners, late night celebrations. Don't get me wrong, I had a great time but I was SO tired and SO sleep deprived and it actually hurt. It really hurt.

The worst part of all, is after just 1 day of sleep deprivation I started reaching for chocolate and sweets for a quick pick me up. (Oh yeah, now you can relate.)

How does sleep (or sleep deprivation) affect your weight loss efforts? Believe it or not, the impact is huge!

Here are just a few reasons why sleeping may be the missing link to your weight loss efforts:

1. When you're tired, it is so much harder to make healthy choices. I'm not sure if this is more about psychology or physiology or a combination of both. However, I know I have experienced it firsthand. When I get a good night's sleep, sticking to my regular exercise and healthy eating routine is a cinch. But when I'm sleep deprived, I somehow think that chocolate and sugar will make me feel better. The truth is, it never does! It actually makes me feel worse. Much worse, because the blood sugar highs and lows makes me more tired and cranky than before I ate the sweets. (Nothing is worse than a cranky Isabel. Well, maybe cranky Lewis/Sarah is worse, but who am I to say?).

2. Now for some science. Researchers from several separate studies have found a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it's time to stop. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full (a hormone disaster as far as staying on track with a healthy eating plan). Nothing is worse than craving food and being hungry at the same time.

3. Many people don't know this, but your body adjusts itself based on your circadian rhythms and the amount of sunlight outside. Without getting too deep into the science, these rhythms and light tell your body to physically recover approximately between the hours of 10pm-2am and to mentally recover approximately between 2am-6am. If you aren't getting to bed until 12am, you are missing out on 2 crucial hours of physical repair. This can result in all sorts of aches and pains that do not get better, no matter what you try. I have seen clients relieve bad backs and aching joints by just getting to bed by 10pm. I have even seen people get smarter by sleeping til 6am (ok, I made this last statement up, but wouldn't that be great?). All kidding aside, I have seen people act consistently sharper when they are well rested.

How are you going to get a good night's sleep to ensure you are not sabotaging your weight loss efforts?

Here are a few tips for getting a good night's sleep:

1. Don't watch TV before bed. You may not realize how fired up the news or your favorite TV show gets you before bed time. Instead grab a book or your favorite magazine and read in bed. This works wonders, especially a good fiction book that will help you forget the day's events.

2. Cut your caffeine intake early in the day. An afternoon coffee or tea can still be racing through your blood stream at 10pm. Cut out your last caffeinated beverage by noon. This includes all coffee and teas (except herbal teas). Once you catch up on your sleep, you won't be so dependent on your afternoon java kick.

3. Avoid sugar before bed. (You were avoiding sugar anyway right?) Consuming sugar right before bed leads to a blood sugar roller coaster ride, potentially waking you up in the middle of the night due to a blood sugar low.

4. Put your work away before bed. There is nothing worse than a racing mind before bed. Crunching numbers and reading work documents right before bed may lead to dreams about work (or nightmares). End all work at least 2 hours before bed. If this is not possible for you, you may need to reassess your work schedule a bit.

Whatever the adjustments are for you, remember, sleep may just be the missing link in your nutrition, exercise and health regimen. Stick to your Diet Solution Meal Plans and tuck yourself in at 10pm each night.

Night, night!

Sincerely,
Lewis

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

www.atoztoptrainers.com – 8 Top trainers reveal all their secrets to you in a unique training encyclopaedia of workout and diet plans.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

If you like this post check out these related topics......

Can you sleep your fat away? - By:Isabel De Los Rios - Posted on: March 15, 2010
This past weekend I was in Wichita Kansas at a friend’s wedding. If you have ever attended an “out of town” wedding you know it’s jam packed with events: lunches, dinners, late night celebrations. Don’t get me wrong, I had a great time but I am SO tired and SO sleep deprived and it actually ...
GL-12 14 Day Rapid Fat Loss Plan and Boot Camp – Get Lean In 12 - By:Special Alerts - Posted on: April 22, 2012
Today I’d like to share the undisputed truth I’ve discovered about traditional exercise and weight loss. And if you’ve EVER dieted or followed a low carb plan to lose weight there’s no doubt you’ve experienced the pain and suffering associated with trying to live this way. You’ve also probably quickly realized, like I did, it’s simply not ...
Rest, Sleep, And Burn More Fat Fast - By:Rob Poulos - Posted on: March 1, 2010
students, you must get adequate rest. I can’t stress this fact enough. In fact, rest is just as important, if not more important that the actual exercise. During the high intensity resistance exercise that my students perform, the muscles experience tiny injuries or tears. The body’s response is to adapt and repair, ...
2 Essential Secrets for Taking the Weight Off. - By:Isabel De Los Rios - Posted on: July 13, 2009
I’ve tried weight watchers on my own, anything that was in the frozen section that was low in fat for losing weight, a high protein diet, Tom Venuto’s meal plan (too much food) I’m sure it works for bodybuilders but that was an era in my life that is long gone. I just wanted a ...
7 “FATTY” Foods that Can Help You to Get a Flat Stomach (some of these will surprise you!) - By:Mike Geary - Posted on: August 22, 2011
These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster! by Mike Geary for atozfitness.com subscribers, Mike is a Certified Personal Trainer, Certified Nutrition Specialist and Author of the best-seller — The Truth about Six Pack Abs At this point, the anti-fat propaganda has died and almost everybody understands by ...
The Secret to Burning Fat Up To 300% Faster - By:Tom Venuto - Posted on: December 17, 2006
By Tom Venuto.When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. ...
Libido on Life Support? Don’t Pull The Plug Just Yet. - By:Frank Mangano Jon Benson - Posted on: April 16, 2009
There’s something that relies on blood that doesn’t always spring to mind, and that’s sexual function. To put it bluntly, libido. When male bodies are robbed of sufficient blood flow, their sexual desire is held hostage because of an insufficient blood flow leading to the penis. This isn’t a scourge that only applies ...
When is it OK to eat Sugar? - By:Isabel De Los Rios - Posted on: May 6, 2009
One of two things happens when you even mention the word Sugar…people either jump up for joy, salivating for their next sugar fix or they go running in the opposite direction and avoid it like the plague (Hmm Lewis, which one are you?) The sugar lovers, well, they just love their sugar and would probably ...
1 unique spice that beats abdominal fat: - By:Mike Geary - Posted on: February 10, 2010
I have a great article for you today from one of my trusted colleagues, Certified Nutrition Specialist, Mike Geary. It’s about a specific spice that could help you to burn body fat and get leaner, in an indirect way… Enjoy! 1 Unique Spice That Beats Abdominal Fat: Ok, this spice that I’m going to mention is one of ...
Are You Caught Up In A Cycle Of Fitness Confusion? - By:Rob Poulos - Posted on: February 9, 2007
As a member of a popular fitness center for a few years, I noticed countless others frustrated with their exercise routines and eating practices, working so hard and long but with virtually no improvement to show for it. Several of my own friends and relatives would mention this new program or product they had just shelled ...
Killer Sweeteners - By:Isabel De Los Rios - Posted on: August 2, 2008
www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - Killer Sweetener Killer Sweeteners by Isabel De Los Rios Certified Nutritionist http://yourdietsolution.com In my practice as a nutritionist and personal trainer, new clients are always coming to me telling me they are doing everything they are "supposed" to be doing, but still, do ...
NEW Fat Loss Tips [SIMPLE] - By:Dr. Kareem Samhouri - Posted on: March 29, 2012
So let me tell you having bronchitis is NO fun !!! The nights are the worse if you ever had bronchitis and tried to sleep through coughing spurts you will know exactly what I mean. But on the other hand not sleeping does allow me to find ways to kill time through the night. Honestly ...
5 specific ways to melt fat - By:Jon Benson - Posted on: February 16, 2011
Want to be leaner? Good deal… here’s 5 tips that will help you along… TIP 1 Ditch The Starch Share this:DiggShare Related posts 2 Easy and Super Fast Recipes…Breakfast and Dinner (0) The Diet Solution Program Reviewed (0) The Diet Solution Fat Loss Jumpstart: 1 Week Kickstart To Your Metabolism. (0) Isabel De Los Rios’s The Diet Solution Program How did she ...
Is 6 meals a day still the way to go? - By:Mike Geary - Posted on: April 20, 2009
The topic of the “6 meals a day for fat loss” has been touted by bodybuilding circles and personal trainers for years now as the best way to eat for fat loss compared to the traditional “3 square meals a day”. But is this 6-meal per day frequency the ONLY way to do it? And ...
A new healthy food I found… - By:Mike Geary - Posted on: March 4, 2008
AtoZfitness Article Blog Post - A new healthy food I found… ...
Six Pack Secrets to Chiseled Abdominals - By:David Grisaffi - Posted on: November 7, 2008
There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing. You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs. You have to use a comprehensive approach that ...
Weight Loss’s Little Known Secret: Weight Control Diet & Exercise - By:Rob Poulos - Posted on: March 17, 2008
AtoZfitness.com - Article Blog Post Weight Loss’s Little Known Secret: Weight Control Diet & Exercise ...
10…9…ate? - By:Jon Benson - Posted on: November 11, 2007
By Jon Benson http://fitover40.atozfitness.com Question – is when you eat as important as what you eat? Would you believe "more"? They say, "Timing is everything." When it comes to eating food that will make you leaner ...
Two Flat Stomach Secrets For Women - By:Holly Rigsby - Posted on: February 4, 2008
Two Flat Stomach Secrets For Women By Holly Rigsby, CPT www.FitYummyMummy.com Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all ...
The Formula For Bodybulding Success - By:Hugo Rivera - Posted on: November 1, 2007
The Formula For Bodybulding Success By Hugo Rivera http://www.losefatandgainmuscle.com/ The Formula For Bodybulding Success by Hugo Rivera Achieving bodybuilding success has a different meaning ...