5 Ways Sleep Melts Away Fat - Custom Health Centers

You’ve tried it all.

And still, your weight loss attempts fall flat.

You may have even considered renewing that gym membership. Perhaps you tried cutting sugars and carbs in your diet or took longer walks during your lunch break.

You’ve tried every play in the weight loss game book and still see no results.

And you certainly don’t want to give up. After all, a healthy weight has a direct correlation to good health in general.

But you’re at your wits end with all these weight loss tactics that produce no results.

What else do you do?

Well, the answer could be simpler than you think. It’s so simple, it will ease many of your weight loss worries allowing you to sleep much better. Literally.

What Happens To Your Weight When You Sleep?

It’s a fact that everyone should be getting no less than 7-8 hours of sleep every night.

And there’s a compelling reason why. Studies in the U. K. and Italy over the past 25 years found that people who slept for 6 or less hours experienced an early death by 12%. And folks who slept beyond 8 hours were more likely to die early by 30%; hence, why many doctors believe the magic sleep number is 7-8 hours. (1)

But what is happening with your body weight during sleep? The answer may surprise you.

You’re actually losing weight.

The body loses some water retention it gained that day. Through sweat in your sleep, much of it is lost.

Additionally, Robert Krulwich, an NPR writer, stated in a report that we release a lot of carbon during our sleep which contributes to weight loss:

"Every breath expels roughly ten billion trillion atoms, so add up all the atoms coming from all the breaths you take all night long ... and — could it be this simple? — you wake up carbon-depleted, more than a pound lighter." (2)

Now we know why doctors stress 8 hours of sleep.

But is that all? A pound isn't much so are there more benefits to getting sleep for weight loss?

You bet there are.

Sleep Burns Calories and Fat

People who get 8 hours of sleep burn more calories than folks who don't.

Resting expenditure is the number of calories lost when the body isn't moving. One study from the American Journal of Clinical Nutrition found that people who slept longer were 5% more likely to have higher expenditure levels and burned 20% more calories.

Another compelling study in the Annals of Internal Medicine tested two groups: folks who got at least 8 hours of sleep and folks who got less than 6 hours of sleep. Both groups ate over 1,400 calories a day. After 2 weeks, the well-rested group lost more than half the fat gained while the less-rested group only lost a third. (3)

Bottom line: good sleep literally melts away fat.

Sleep Helps You Make Better Dietary Choices

When you're starving and restless, you'll eat anything.

When you're well-rested and balanced your meals during the day, you're less likely to search for a snack.

Getting a full night's rest allows the brain to decompress better and make better dietary decisions.

WomensHealth.com stated that in an Obesity study, tired men purchased almost 1,300 more calories in food than well-rested men. (4)

So, get better sleep to make better dietary decisions.

Missing Sleep May Contribute to Weight Gain

So, there must be truth in the exact opposite: not getting the right amount of sleep reduces the amount of fat you burn, right?

Yes, that’s correct, by a large margin.

Per a WedMD.com article, one study found that people who didn’t get enough rest over a 14-day trial experienced a 55% reduction in the amount of fat they lost.

The thought of gaining more weight could encourage folks to lose weight by getting to bed sooner.

Getting More Rest Gives You More Energy To Exercise

Unfortunately, sleep isn’t the miracle pill to weight loss. You should still find the discipline to exercise.

The good news is when you get good sleep, you have more energy to exercise. Missing out on sleep means missing out on the necessary energy to make it through the day without a nap, let alone exercising.

In April, Time.com reported on a Kaiser Permanente Center for Health Research weight loss study led by Dr. Charles Elder. In it, he found that people who were getting too little or too much sleep had difficulty sticking with a workout routine. (5)

And here’s a little tip: exercise right before bedtime.

Self.com stated in an article that when we exercise in the evening time, we work out 20% longer, and at a higher intensity, than in the daytime. (6)

So, before hitting the sack, be sure to hit the barbells!

Sleep May Suppress Fat Genes

Sleep makes all our fat genetics evaporate in the air forever? Really?

Unfortunately, it’s not that miraculous but studies do suggest that the right among of sleep could reduce the effect genetics have on your weight.

In 2012, USA Today published findings from a University of Washington Medicine Sleep Center study which found that people who slept less had an increase in their genetic risk for elevated BMI levels. (7time)

While sleep patterns and BMI can be inherited traits, Dr. Nathaniel Watson, the lead author of the study, said participants showed variations in their BMI when comparing sleep behaviors.

Tips on Getting Better Sleep For Weight Loss

So, now that you know sleep contributes to weight loss, how do you get more of it?

First, if you believe you have problems falling asleep, make an appointment with your doctor to make sure your vitals are good.

Next, try to change some of your habits at work. Are you getting up and taking periodic walks? Are you being mindful in your lunch choices? Physical activity and a good diet are key to good health and sleep.

Lastly, as recommended above, try some workouts before bedtime, particularly those workouts that are guaranteed to give you a sweat.

Great sleep in addition to better dietary and lifestyle choices are a very promising way to shed the pounds in no time. So, get some better zzz’s and melt those pounds away today!

For more information about how you can reach your weight loss goals contact Custom Health Centers at 844-789-8446 or schedule a free consultation today!

Medically reviewed and written by:

Dr. Jason Olafsson D.C.

Founder & CEO Doctor of Chiropractic Life University

Resources:

February 12, 2021 — Dr. Jason Olafsson

Tags: burn fat sleep weight loss

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