subject: Sleep and its affect on Fat Loss [print this page] Sleep and its affect on Fat Loss Sleep and its affect on Fat Loss
Sleep and its affect on Fat Loss
Author: Philip Dodds DipAPT
www.ukfitnessblog.com
Sleep is one of the most commonly overlooked factors with regards to Fat Loss
People dedicate themselves to their Nutrition, Cardiovascular and Resistance Training but miss out on this simple lifestyle change that can pay dividends during their weight loss journey.
To understand the effect that the amount of sleep you get has on your ability to lose weight, you must understand two very important weight regulation hormones Ghrelin and Leptin.
To put it simply Leptin is your friend, it suppresses your appetite, Ghrelin on the other hand is a little swine whose purpose in life is to increase your appetite.
Studies found that people who habitually slept for just 5 hours a night had 15% more Ghrelin in their bodies. Those who slept for less than 5 hours a night were found to have the added problem of a decrease in Leptin too.
To make you aware of just how quickly these hormones can swing those who slept for 4 hours a night for just 2 days in a row had an 18% reduction in Leptin and a 28% increase in Ghrelin.
Another Study also found that people who slept 4 hours or less per night were 73% more likely to be obese.
How does this affect you and your fat loss goal?
Regardless of your diet of choice or approach to fat loss, getting less than the recommended 8 hours sleep a night automatically puts you at a disadvantage.
With increased levels of Ghrelin fueling your appetite and decreased amounts of Leptin to suppress that appetite and its urges, you are leaving yourself wide open to the possibility of snacking or overeating.
Other points to note with regards to Sleep and Fat Loss
Not only is sleep important to keep your Ghrelin and Leptin hormones in balance, it's also the time when your body goes into an Anabolic state. This is where your body releases growth hormones that help repair itself and even more importantly builds muscle, essential to an increased metabolism.
Give yourself the best chance of success by making sure you get the recommended amount of sleep every night, this will enable you to wake up primed with the advantage of balanced Ghrelin and Leptin levels and the knowledge that your body has been able to maximize its repair and growth throughout the night.
