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Zillagreybeard 4 years, 8 months ago.
Importance of sleep when trying to drop bodyfat.
Discussion in 'Nutrition and Supplements' started by Zillagreybeard, Oct 27, 2020.You must be logged in to reply to this topic.
DeusChem replied 4 weeks ago
Kristenmitchell replied 4 weeks ago
DominicThomas replied 1 month, 1 week ago
When the goal is losing fat, sleep is often overlooked. But if we look at the research, we see that your sleeping habits have a significant effect on your fat loss results.
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A 2010 study investigated the effects of sleep on body composition in people that maintain a moderate calorie deficit [1]. The researchers found that sleeping roughly 8 hours per day results in more fat loss and muscle preservation when compared to sleeping only about 5 hours per day.
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More recent research by Wang et al. supports that sleep restriction tends to negatively affect muscle preservation and fat loss while on a calorie-restricted diet [2]. So it’s beneficial to take a good look at your sleeping habits if you are trying to lose fat while (at least) maintaining muscle.
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Now, this obviously doesn’t mean you will directly lose muscle in a fat loss phase if you sleep less than 7 hours. But improving your sleeping habits is one of the low-hanging fruits when it comes to enhancing your overall fitness results.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
2. https://www.ncbi.nlm.nih.gov/pubmed/29438540
Less sleep means less recovery which means decreases in results. Increased apatite less efficient calorie metabolism. Pretty simple.
Here are some tips and studies that back up why groups of people thay sleep 7 – 8 hours versus those who lack sleep are more successful in their weight loss program and goals.
“On average, we need about 7.5 hours of quality sleep per night. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight with article.”
Exactly how lack of sleep affects our ability to lose weight has a lot to do with our hormones at night.
Two essential hormones Ghrelin which the go hormone for telling you when to eat and when you are tired and sleep deprived- you have more when sleeping 5 hours.
Leptin is the hormone which seizes and stops you to refrain from eating and when sleep is low you have less leptin making you prone to eat more and be more hungry.
Basically more ghrelin sleep loss and less leptin which is less control of food intake while make weight gain.
Your metobolism becomes slower when you lose sleep and are in sleep debt/loss.
AMEN