Sleep More, Burn More, Shape More.



I personally used to have a lot of trouble sleeping, I would wake up in the middle of the night and find it difficult to fall back asleep. I also used to wake up extremely early, not only on weekdays where it is quite convenient since I have work to get to, but also on the weekends. I could be going to bed after 3 AM, and still wake up around 6h00 or 7h00 involuntarily.

Thankfully, my sleeping regimen have managed to change and I have never felt better. When I researched for articles on the importance of sleep when you are on a journey towards weight loss and getting in shape, I found countless of studies that have shown the significance of sleep.

According to research found in the Annals of Internal Medicine, having less than seven hours of sleep per night can reduce and even undo the benefits of dieting.

To test out this theory, dieters were put on different sleep schedules. The candidates that got the appropriate seven hours of rest, half the weight that they lost was from fat. However, the other group that had their sleep cut back had an amount of fat lost cut in half – Even though they were all following the same diet regimen.

Why is that?

1) Not getting enough sleep makes you crave food:

Hunger is controlled by two hormones called Leptin, and Ghrelin.

The facts are: The more leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn and increasing the amount of fat you store.

What does getting less than 7 hours of sleep do?

Lowers leptin

Stimulates ghrelin

Rises the cortisol levels (the stress hormone that is frequently associated with fat gain)

2) Not getting enough sleep messes with your immune system:

When you sleep, your immune system repairs your body of all the damage it has endured during the day. Not getting the enough amount of rest will prevent you from seeing the muscle recovery you need and make your next workout weaker.

3) Lacking sleep changes your fat cells:

When you don’t get enough sleep, you wake up exhausted, drained, and grumpy (maybe a little too grumpy). Other than your body and your brain, your fat cells feel that way too. Insulin sensitivity drops crucially when you are sleep deprived.

When your insulin is in fact functioning well, the fat cells remove fatty acids from your blood stream and prevent storage.

When you become insulin resistant, fats circulate in your blood and will create even more insulin. This high increase will lead to fat storage that will be found in all the wrong places of the body.



Make a resolution to give yourself enough and regular sleep. Take care of your body, get a full night’s sleep.

Sleeping more will help you weigh less, burn more, and shape more.

Most importantly, getting the rest you need will definitely make you live a happier, more productive life.

What are you waiting for? Do it. Do it for yourself, Do it for your future self.

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