NORTH DAKOTA (KXNET) — As February begins, many individuals find themselves frustrated by stalled weight loss progress despite committing to diet and exercise. However, an often-overlooked factor might be at play: sleep.
According to Martin Seeley, CEO and sleep expert at MattressNextDay, inadequate sleep can significantly undermine weight loss efforts. He outlines seven ways in which sleep deprivation can counteract even the most disciplined diet and exercise routines.
How Lack of Sleep Impacts Weight Loss
Increased Appetite and Cravings
Sleep deprivation triggers the production of hunger hormones, leading to heightened appetite and intense cravings. To maintain hormonal balance and prevent overeating, Seeley advises aiming for seven to nine hours of sleep per night.
Reduced Calorie Burning
Poor sleep quality can lower the body’s resting metabolic rate, making it harder to burn calories efficiently. Getting sufficient rest helps support the body’s natural ability to burn energy.
Higher Caloric Intake
Studies indicate that sleep-deprived individuals consume nearly 400 additional calories the following day compared to well-rested individuals. Prioritizing sleep can naturally curb appetite, making it easier to maintain a calorie deficit.
Weakened Willpower for Healthy Eating
Fatigue impairs decision-making, making it more challenging to resist unhealthy food choices. Seeley suggests preparing breakfast and setting out clothes the night before to create a “decision-free” morning, reducing the likelihood of impulsive eating.
Reduced Fat Burning
Research shows that individuals who don’t get enough sleep burn 55% less body fat, even when consuming the same number of calories as those who are well-rested.
Increased Stress and Comfort Eating
Sleep deprivation elevates cortisol (the stress hormone), which can lead to emotional eating and cravings for high-calorie comfort foods. To combat this, Seeley recommends incorporating relaxation techniques such as meditation, yoga, reading, or a warm bath into a nightly routine.
Impaired Muscle Repair
Sleep plays a vital role in repairing lean muscle mass, which is crucial for metabolism and overall fitness. Poor sleep may slow down muscle recovery, ultimately affecting body composition.
Prioritizing Sleep for Effective Weight Loss
Seeley emphasizes that improving sleep quality is just as essential as diet and exercise when it comes to weight loss. By making sleep a priority, individuals can enhance their body’s ability to burn fat, regulate appetite, and maintain overall well-being.
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