How Proper sleep can help you in Weight Loss?

One day, I was talking to a friend of mine who tried to lose weight on his own, but with no progress. He had a balanced diet, had three litres of water daily, and had regular exercise. He was living a healthy lifestyle for all purposes and purposes. And where did he go wrong?

 

I found out the issue a few minutes after the conversation. He didn't get enough sleep. The explanation for this was that he was working at a call centre and was going to get home at dawn crack and hit the bed immediately.

 

He will wake up at 5:00 p.m. for dinner and rush back to work. Dinner will be his heaviest meal of the day, followed by a few cups of coffee to help him stay up all night. Two years of the same regimen, he is now suffering from extreme acidity and weight gain.

 

People often give all the attention they need, and more to proper diet and exercise, while ignoring the fact that having the appropriate amount of sleep is equally critical in terms of weight loss and good health. Studies have shown that there is a correlation between how much people sleep and how much they weigh.

 

It disrupts the balance of main appetite-control hormones: Ghrelin and leptin are two hormones that form our appetite and the signals of hunger. Ghrelin is the 'go' hormone that tells you when to feed, while leptin tells you when to avoid eating. Ghrelin levels decrease at night because your body is not expected to produce a lot of energy when you sleep, compared to when you are awake. Increase the amount of leptin, telling your brain that there is no need to cause hunger pangs.

 

However, the system ends with too much ghrelin for people who are not sleeping enough or deprived of their sleep. The body is 'fooled' to believe it is hungry and wants more calories. Simultaneously, there is also a drop in leptin levels, which can make you feel hungry forever. Because of more ghrelin and less leptin, one ends up gaining weight.

 

Insulin resistance is a common side effect: a study by the Medical The centre shows that a single night of sleep deprivation can induce as much insulin resistance as six months of a high-fat diet. This makes you feel exhausted and hungry more frequently than you should, which makes you reach out for more food, resulting in a calorie surplus.

 

Stress levels are increased: The more sleep-deprived you are the higher your stress hormone levels would be cortisol, which induces water retention and raises your appetite.

 

You are likely to make bad food decisions at this moment, because your body is trying to make serotonin to calm you down when you're stressed, and the best way to do it is by eating high-fat, high-carb foods.

 

Metabolism slows down: The lack of sleep makes you too exhausted to exercise. Therefore, the body burns fewer calories in the form of electricity.

 

In addition, how are you going to make sure you get enough sleep?

 

On average, the body requires about 7-8 hours of sleep a day. You should make sure that you get enough of a shut-eye to make your body work optimally.

 

Stop caffeine or caffeine after 3 PM: caffeine is a stimulant and harmful to healthy sleep.

 

Drink a glass of milk before sleeping: Milk contains an amino acid called tryptophan that relaxes you when you go to sleep.

Switch off your electronic devices after 9.30-10: the light produced on your cell phones, laptops, tablets and TVs limits the output of melatonin, a hormone that regulates the sleep/wake cycle or circadian rhythm. They are keeping your brain conscious, too, and this can interrupt your sleep.

 

Get an early dinner: A late meal activates the brain instead of calming it down.

 

Drink more water all day: Do not worry your body will not hold water; just make sure your body is hydrated.

 

Increase your water intake during the day: dehydration, which is the leading cause of daytime exhaustion can also interrupt your sleep habits.

 

Water makes up about 60 per-cent of your body, 75 per-cent of your muscles, and 85 per-cent of your brain, and is necessary for every function of your body, including sleep.

 

Stop late-night workout: while there are two schools of thought on this in my experience, people who exercise at about 9-10 p.m. appear to have troubled sleep. Because of their elevated metabolism, they indulge in a heavy meal, which may contribute to acidity and bloating the next morning.

Also, Read: Why Eating Good food is Important in 2020

 

If you are in a career that disrupts your chances of a regular sleep schedule, improving your routine and changing your diet will help keep your weight in check and make you feel better.

 

People who work night shifts prefer to come home in the morning and go straight to bed. As a result, they only have two meals a day. Instead, they should have a proper breakfast before they sleep to complete the day's food cycle.

Also, Read: How Mediation is helping mind and body to be peaceful

 

I would suggest a protein-rich breakfast—milk and bread, eggs and bread, or some other protein. After lunch at 4 p.m., they can have an early dinner and bring home protein and fibre-rich snacks to avoid sticking to carbs and fried food, which is usually available in most office canteens.

 

Most importantly, avoid caffeine and drink plenty of water to avoid constipation and acid reflux.

 

By handling your diet better, you will lose weight even though your work challenges your sleep habits.