How Does Quality Sleep Help with Weight Loss? - PowerPoint PPT Presentation

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How Does Quality Sleep Help with Weight Loss?

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On a fitness regime and looking to find ways to lose or control your weight? Read this blog to know how quality sleep can promote healthy weight loss and what are the other advantages of quality sleep. ​ – PowerPoint PPT presentation

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Updated: 29 September 2022
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Title: How Does Quality Sleep Help with Weight Loss?


1
  • How Does Quality Sleep Help with Weight Loss?
  • The topic of sleep and weight loss is a heated
    one. Some say that it does not matter how much
    sleep you get, as long as your diet is good.
    Others claim that you need to have at least 8
    hours of uninterrupted sleep each night to lose
    weight successfully. It turns out that both are
    correct! Lack of sleep also affects cognitive
    functioning, leading to overeating because it
    alters the brain's perception of hunger cues.
    Let's talk about what happens when we do not get
    adequate or quality sleep towards our weight-loss
    goals.
  • When we sleep, our body releases hormones that
    are responsible for the feeling of being hungry
    or full. This is why you can wake up in the
    morning and feel ravenous even if you ate a big
    meal before bedtime. On the other hand, when your
    brain detects adequate levels of sleepiness due
    to these "fullness" hormones, it signals you to
    stop eating by making you feel satisfied with
    what you have consumed throughout the day. When
    this does not happen often enough because of
    lack of proper sleeping hours or poor-quality
    sleep at night, cortisol production tends to
    increase, which leads to weight gain and insulin
    resistance, both very dangerous for those trying
    to lose weight!
  • Low-quality or less sleep and your weight loss
  • It gets worse Lack of sleep can also affect your
    cognitive functioning. This means that when you
    do not get enough hours of rest, it alters the
    brain's perception of hunger and satiety cues,
    leading to overeating and weight gain! So how
    much sleep should we be getting to lose weight
    successfully? Researchers suggest at least seven
    (or more!) hours per night for adults between
    18-64 years old and seven or more hours for those
    over 65. There is no consensus on children as
    far as age goes, but most experts recommend 11-13
    hours every day infants need 14-15 while
    toddlers 12.
  • Good news When you begin to sleep better, it
    makes weight loss easier as you are less likely
    to overeat as your brain will be functioning
    optimally. The best way to achieve this is to
    develop good sleeping habits. The habits you need
    to ingrain in yourself can be
  • Going to bed and waking up around the same time
    each day
  • Staying away from electronics before bedtime
    (television/phones)
  • Avoiding caffeine after noontime
  • Developing a relaxing routine that works for you
    before hitting those "ready for sleep" sheets.
  • Bad news Lack of sleep can lead us down a
    dangerous path towards metabolic dysfunction,
    which leads not only to obesity but also to type
    II diabetes. Studies show that getting seven or
    more hours per night, on average, can lower the
    risk of obesity by up to 55, while research
    also shows that those who consistently sleep six
    hours or less per night are at an increased risk
    for weight gain and obesity.

2
3. What if I told you there was a way to improve
your chances of long-term success when it comes
to losing weight? Studies show that getting
adequate hours of quality sleep each night helps
curb emotional eating by 60, leading us towards
making healthier food choices throughout our day.
Furthermore, good bedtime sleeping habits have
been linked with weight loss in children because
they know how important staying healthy truly
is. So, the next time your alarm clock buzzes
and you've not had your 7 hours, hit snooze it
might be worth much more than what we
think. Your body's repair mechanisms, weight
loss, and sleep Knowing how the body's repair
mechanisms function is essential to understand
what happens when not getting enough sleep.
While you are sleeping, your muscles and tissues
can recover from any damage or stress present
during the day, allowing for optimum performance
once you wake up and go about your day. When your
body repairs itself, it also rids your muscles,
tissues, and cells of any toxins that may have
accumulated throughout the day. Therefore, when
you do not get enough sleep, these toxins build
up in your brain and organs over time, leading
to weight gain or worsen conditions such as
cancer. This means that your body cannot rid
itself of harmful substances while repairing
itself. Mental state We need to function at
optimum levels during waking hours mentally to
focus on tasks without experiencing mental
fatigue or exhaustion. When you do not get
sufficient sleep, there will be a build-up of
this cerebral waste in your brain, leading to
memory loss and other mental health deficits.
This is why adults must get at least seven hours
of sleep every night for a healthy body and mind
functioning. Sleep is crucial for our mental
state, and it has a significant effect on weight
loss. When we don't get sufficient sleep, the
body's repair mechanisms cannot function
correctly, and this leads to toxin build-ups in
our brain and organs which can lead to or worsen
issues such as cancer. For healthy weight loss
to take place, your body needs time to repair
itself from any damage during the day so that
you can perform at maximum levels throughout the
day without experiencing fatigue. Physical
state Your physical appearance will also
drastically change if you do not get enough
quality sleep regularly because the toxins build
up over time, causing damage such as weight gain
or depression symptoms within our body. Your
organs require certain substances like water and
nutrients from food to rid themselves of harmful
chemicals during the day, so when we only catch
around six hours per night, these substances
cannot be adequately flushed out, leaving behind
toxic by-products in their place. Therefore, when
we don't get adequate sleep, this leads to poor
circulation since our blood cannot adequately
deliver nutrients and oxygen throughout the
body. Getting at least seven hours of sleep each
night can help you stay fit by reducing your risk
for obesity. It allows for more efficient
3
  • physical functioning during the day due to toxin
    removal from a healthy sleeping cycle.
  • When you get sufficient sleep every night, your
    muscles will have the opportunity to recover
    from any damage or stress that is present during
    waking hours. So, after working out or carrying
    your routine during the day, your body and
    muscles face wear and tear.
  • With adequate high-quality sleep, you have a
    better chance of recovery and growth, so
  • you can perform at your best level once you wake
    up and go about your daily life without
    experiencing fatigue or weakness. This process
    consistently leads to weight loss and a
    healthier detoxed body.
  • When there isn't enough time for muscle recovery
    because of sleeping patterns, these areas may
    not function properly when we use them, resulting
    in injury over time if left untreated. This is
    why getting between seven and seven hours of
    quality sleep each night should become a
    priority as adults. This allows our bodies'
    repair mechanisms to work optimally, making
    weight loss easier and allowing us to focus our
    mental energy on our daily tasks without
    experiencing fatigue.
  • Bedtime and sleep habits you can opt to aim for
    consistent weight loss
  • One of the best ways to lose weight is to take
    care of your body's needs more than its wants.
    Your body needs to get more sleep than you want
    some extra time on Netflix, which can lead late
    into the early morning. Here are some tips to
    ensure you get high- quality and adequate sleep
    to allow your body to recover and help you lose
    weight.
  • Start going to bed earlier Aim for a consistent
    sleep schedule of between seven and nine hours
    per night, which should be your goal even on
    weekends! That means no staying up late at night
    watching TV or reading a book. Going to sleep
    early is a great way to ensure that you get
    enough rest, but so is adjusting the time you
    hit the hay. If possible, go to bed later and
    wake up earlier - this ensures more efficient
    sleep patterns and allows for adequate recovery
    throughout the night! Fixing your bedtime and
    being consistent with your sleep schedule is one
    sure shot way to ensure your body's circadian
    rhythm focuses on consuming energy from fat
    rather than active energy.
  • Avoid caffeine after midday Similarly, avoid too
    much coffee or tea in the afternoon as this can
    cause issues with your sleep cycle and affect how
    well you rest at night. Remember that
    caffeinated beverages are also diuretics that can
    lead to dehydration over time - water is always
    a better option for hydration before bedtime!
  • Keep away from alcohol late into evening hours
    Many people think having one drink helps them
    fall asleep easier, but it actually ends up
    negatively affecting their REM sleep patterns
    throughout the night, making them more tired than
    if they had not drunk any alcohol at all. Save
    those drinks for special occasions, so

4
  • you don't have less energy during the day. So, if
    you're aiming for weight loss, having liquor
    because of a stressful day or situation is not
    the best idea. Have some chamomile tea or some
    water instead. Green tea, chamomile tea, and
    other hot beverages (without milk) are perfect
    to have before you go to bed.
  • Don't eat within two hours of bedtime You might
    think that eating before going to sleep will
    help you lose weight because there is more time
    when your body burns calories while sleeping,
    but this isn't true! It's better if you don't eat
    anything after dinner, so all your nutrients are
    burned during digestion instead of having extra
    food sitting around in your stomach overnight. If
    you still wake up hungry during the middle of
    the night, try having some light snacks high in
    protein but low in fat, such as yogurt or peanut
    butter crackers, rather than any heavy foods
    like pizza or leftovers.
  • Make sure your mattress is best for your body It
    will be harder to get quality sleep at night if
    you have an uncomfortable bed. Additionally,
    consider replacing older pillows that are
    flattened and hardened like it's time for a new
    one. A high- density luxury mattress is
    beneficial in helping you go into deep
    restorative sleep. This deep sleep isn't
    possible on a mattress not suiting your body or
    on an aging mattress.
  • Try intermittent fasting and fix your circadian
    rhythm to accelerate weight loss Intermittent
    fasting is a great way to lose weight because it
    focuses on being healthy first and foremost.
    This means you're going to be eating fewer
    calories than your body needs throughout the
    day, which will allow for adequate recovery
    during sleep at night so that you can burn fat
    more efficiently! Sunlight helps regulate our
    internal clock so make sure you get outside every
    morning! If possible, take a walk or go for an
    outdoor run instead of using an indoor treadmill.
    Similarly, going for another brisk walk to watch
    the sunset and having your dinner within an hour
    of the evening is excellent for weight loss.
    These techniques help fix your circadian rhythm
    and metabolism to aid in weight loss.
  • Effects of sleep deprivation and poor-quality
    sleep
  • When we do not get enough quality sleep during
    the night, it can significantly affect how much
    weight is lost or gained over time.
  • One of the most common effects that sleep
    deprivation has on weight loss is the desire to
    eat. When someone does not get enough or any
    sleep, they often become more susceptible to
    cravings and food binges when their bodies begin
    to process sugar faster than usual to compensate
    for what it perceives as stress.
  • This fast processing can lead people who are
    already overweight or obese down an unhealthy
    path towards even higher blood sugars and insulin
    resistance, which makes losing weight much
    harder than usual.

5
  • In addition to these issues with hunger and
    craving control due to lack of quality sleep,
    many people will also be less inclined towards
    physical activity when they do manage some rest
    because sleeping allows your body time needed for
    muscle recovery from intense workouts.
  • Sleep-deprived people are also more likely to
    have a higher stress level, which can lead them
    towards emotional eating or other unhealthy
    behaviors that they would not typically engage
    in if they were getting sufficient amounts of
    high-quality rest every
  • night. Suppose your body is functioning at
    less-than-optimal levels due to lack of sleep.
  • In that case, it will be harder for you to lose
    weight. The recovery process is essential for
    muscle growth and challenging yourself physically
    during deep stages of non-dreaming sleep. Your
    body kicks into a burning fat mode when hormone
    release begins again after being shut off by
    rapid eye movement (REM). If you are not getting
    enough sleep every night, it can be challenging
    to lose weight because of the hormonal imbalances
    that result from a lack of deep stages of
    non-REM sleep.
  • When your body cannot recover appropriately
    during quality rest periods due to lack or
    poor-quality sleep, it will struggle with all
    aspects, including burning calories and losing
    fat regularly if you maintain good dietary
    habits.
  • Getting at least seven hours of high-quality rest
    each night is one of the most important factors
    in effectively managing blood sugar levels
    naturally over time without requiring insulin
    injections or drugs by medical professionals,
    which often come along with nasty side effects
    themselves.
  • Sleep deprivation can cause you to crave more
    sugary and high carbohydrate foods.
  • Lack of sleep often leads people with poor
    dietary habits towards emotional eating, which
    only worsens the problem over time.
  • You can try putting yourself through a month-long
    experiment where you cut out
  • processed sugars, carbohydrates, and caffeine
    from your daily diet before sleeping. Moreover,
    sleeping an extra hour every morning(or going to
    bed an hour earlier) could help improve the
    chances of losing significant weight in just
    three months unless you eat junk food all day
    anyway.
  • Conclusion
  • When you are not getting enough sleep, your
    body's metabolism slows down. This means that
    the food you eat will be stored as fat rather
    than burned off for energy since it is more
    difficult to burn calories when your metabolic
    rate is lower. Sleep is an essential component
    of weight loss. If you want to lose weight, your
    sleep habits and daytime lifestyle need to be on
    point as well. Get restorative sleep that boosts
    metabolism with these simple tips.

6
Make sure you're getting at least 7 hours per
night by adjusting night-time routines like
winding down before bedtime or avoiding caffeine
too close to bedtime (within 6-8 hours).
Incorporate better sleep time habits into your
daily routine by setting a consistent wake-up
time. Lastly, a healthy and sleep-inducing
environment with high-quality mattresses goes a
long way in your self-care routine.
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