Harmonize Fitness
Harmonize Fitness

Why lack of sleep can make you gain weight


If you want to make your weight loss journey easier and maintain a lean physique then you need to pay attention to the quality and quantity of sleep.

We´ve mentioned before that weight loss is not only about calories, in fact it is more about hormones and metabolism and sleep plays a huge role on maintaining all hormones and systems on your body in balance. Lack of sleep has a negative impact on your brain and body, this include your weight.

There´s so much research and studies done about the relationships between sleep and weight and it´s clear that when you don´t get enough high quality sleep you gain weight or at least it is harder for you to stay on track, the reason for this is hormones.

Some hormones regulate your hunger and appetite, these hormones are leptin and ghrelin, when leptin is up you have less cravings and you eat less, when ghrelin is up you have more cravings and you eat more. With lack of sleep or poor-quality sleep leptin decreases and ghrelin increases this is why it is harder to avoid unhealthy foods and to follow a diet when you didn´t get enough high-quality sleep.

Lack of sleep increases cravings for the unhealthy foods you need to avoid, highly processed and refined foods that are loaded with sugars, trans fats and unhealthy oils and if you eat them you´ll get into a cycle that is hard to leave thanks to the signals this food sends to your body including your brain. We also need to consider that you not only have cravings for unhealthy foods and in most cases you´ll end up eating them, you also tend to eat more.

Lack of sleep or poor sleep make you feel tired, without energy to exercise so chances are you´ll skip the work out of the day and if you don´t exercise, you eat unhealthy foods and you eat more you have the recipe to gain weight.

If your body is working properly and everything is in balance it´s really simple to lose weight and maintain optimal health and also maintain a healthy weight and to keep all hormones and systems in balance you need to make sure that your diet is sending the right messages to your body and enough high quality sleep makes this possible in an easier way.

Leptin and ghrelin are just two of the hormones, there are other hormones like growth hormone and insulin that also play an important role on weight and optimal health. There are studies that show that one night of poor sleep increases insulin and when insulin is high then you don´t burn fat. For a healthy weight loss and to make it sustainable you need to make sure that you are losing fat and maintaining lean muscle mass, insulin blocks fat burn.

One night of poor sleep takes all hormones out of balance which makes it impossible to lose weight and if it is chronical the negative impacts are worse.

On future posts we´ll talk about why weight loss is not about self-control and will power, it´s about making sure that your body works properly, this means that you need to improve your health, to maintain optimal health you need to develop certain healthy habits and routines which includes enough high quality sleep, this is key to make sure that all hormones are working properly which is what makes your weight loss possible in a simple, effortless and enjoyable way.

Finding ways, tools and strategies that help you get enough high quality sleep is important, having a sleep schedule, exercising especially in the morning, using breathing techniques are some of the tools you can use to improve sleep.

Let us know by leaving a comment down below and on Twitter if you had pay attention at how you feel after a night of poor sleep, have you realized that you eat less, that you have more cravings and you more?

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