July 18

Sleep to lose weight

Sleep is THE MOST underrated tool when it comes to weight loss and fat loss in particular.

Apart from being free it has a multitude of benefits ranging from
stress reduction to improved detoxification.

Studies have shown that there is a positive correlation in groups of people who get less sleep and groups with high BMI levels.

Put another way, it has been shown that a lack of sleep over a consistent period will lead you to gain body fat.

The body produces Growth Hormone (GH) when asleep, this is a powerful hormone that helps build muscle and burn fat.

No sleep, no GH production.

The hormone Cortisol is produced in the body when under forms of stress, excess Cortisol in the body promotes fat storage around the umbilical area.

One of the most effective ways of reducing Cortisol is through improving sleeping patterns.

Please consider the questions below when it comes to your own sleeping patterns…

  1. Do you have trouble falling asleep at night?
  2. Do you have difficulty waking up in the morning?
  3. Do you sleep less than 8 hours a night?
  4. Do you wake up once or more during the night?
  5. Do you wake up feeling tired?

Now, if you answered yes to 1 or more of these questions, then your general health, body composition and gym performance is potentially being held back by your sleep habits.

The body leaves clues when there is a problem and a disrupted sleeping pattern is a good example of that.

Many clients, who I consult with, report waking up at certain times in the night on a regular basis.

When you wake up in the night it is your body’s way of telling you there is a problem.

Here are 3 tips to improve your night’s sleep:

1 – Get up and go to bed at the same time every night. Between 10pm and 6am / 8 hours is best

2 – Sleep in a pitch black room with no light disturbance. This improves
melatonin production. More melatonin = more GH.

3 – Don’t eat sugar rich foods before bed, this will disrupt your blood sugar levels and your night’s sleep.

The deeper the sleep, the better the fat loss results

Speaking of which, I’m off for a nap now 😉


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