SLEEP AND BELLY FAT EQUATION
please note portions of this content are from my brilliant friend Natcha Mathai/scientist/check her out
Get a good nights sleep!
Surprised are you? Yes without this vital ingredient it messes up our circadian rhythm which directly affects insulin resistance and subsequently causes weight gain in a very round about way.
If you could lose weight by sleeping how could you say no to that?
Remember the dread pirate Roberts in Princess Bride, he was not bad, only feared. That is all! Let me preface the next info with a disclaimer that just because you hear about these certain hormones and responses does not make you an expert and in fact CORTISOL which is the dread pirate of all hormornes is actually a much needed hormone in our bodies regulatory system. So the following is just info the scientist have done research on to prove that you need to get a good nights sleep.
I don’t like to get real technical (I hate statistics) but here are the results of some research done on the subject….
“short sleepers” or those that got five hours of sleep or less each night showed a 32% gain in visceral fat versus a 13% gain among those who slept six or seven hours per night.
When the body is sleep deprived, it releases more cortisol, a stress hormone, and high cortisol levels increase appetite which leads to belly fat. According to AARP Magazine, “too much cortisol triggers cravings for high-fat, high-sugar foods. What’s most troubling, though, is that stress eating doesn’t just pack on pounds; it packs on pounds in the worst place, your middle (cortisol stimulates fat production deep in the abdomen).”
Research also concluded that levels of the hormone leptin, which delivers the message of satiation to the brain, decreased by 18% among the men when they had 5 or less hours of sleep each night.
Conversely, levels of the hormone ghrelin, which sparks hunger, shot up 28 %—prompting cravings for candy, cookies and cake.
The National Sleep Foundation says that more than 70% of adults over the age of 18 get less than eight hours of sleep a night on weekdays–and 40% get less than seven hours.
Experts recommend most people get between seven and eight hours of sleep nightly to be at the lowest risk for weight gain.
Now PLEASE PLEASE don’t
use this as an excuse to come home and hit the couch or your bed for GOD SAKE! The best way to de-stress and re-energize after a hard day of work is to get out there and move your booty. It doesn’t have to be hard core workout, just don’t get into the habit of not doing anything after work.
If you do life will become ROBOTIC AND BORING. Is this what you want your life to be like..
GET UP,GET DRESSED, check social media, GO TO WORK, check social media, COME HOME, check social media, EAT, check social media, GO TO BED, GET UP, GET DRESSED ,GO TO WORK= BORING LIFE AND MORE STRESS= MORE FAT.
One of the best ways to get a good nights sleep is to tire out the physical body. It is easy to exhaust the mind and emotions in our busy hectic overwhelming lives. But our physical bodies are often not fatigued enough to warrant a good nights sleep. One way to accomplish this is with exercise…and 3minutes of exercise incorporated into your day throughout the day can totally cause physical exhaustion by the end of the day, without you even noticing. The only time you will notice is when you aren’t doing them, then you will not sleep as well and have decreased energy during the day. There are many studies done on moderate intensity exercise and quality of sleep. All indicating the positive benefit of a good nights sleep.