Sleep and Its Impact on Fat Loss

Posted by Beni Cook


Losing fat is a common goal for many people, but did you know that getting enough sleep is just as important as diet and exercise when it comes to shedding those extra pounds? In this article, we’ll explore why and how poor sleeping habits may impact your health and the ability to lose fat.


Sleep and hormones

Firstly, sleep affects the hormones that regulate appetite and metabolism. When we don’t get enough sleep, our body produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that suppresses appetite. This can lead to increased food cravings and overeating, making it harder to maintain a calorie deficit and lose weight.


Sleep and blood sugar regulation

Moreover, lack of sleep can also disrupt the body’s ability to regulate blood sugar, which can lead to insulin resistance and weight gain. This means that even if you’re eating a healthy diet, lack of sleep can make it harder for your body to process and use the energy from your food, leading to fat storage.


Sleep and recovery

In addition, sleep is also crucial for recovery and muscle growth. During sleep, our body repairs and builds muscle tissue, which is essential for increasing our metabolism and burning fat. Without enough sleep, our body may not have enough time to repair and rebuild muscles, which can lead to muscle loss and a slower metabolism.


Sleep and stress

Furthermore, lack of sleep can also increase stress levels, which can lead to higher cortisol levels. Cortisol is a hormone that promotes fat storage, particularly in the abdominal area. This means that even if you’re eating a healthy diet and exercising regularly, lack of sleep can make it harder to lose stubborn belly fat.


Recommended hours of sleep

So, how much sleep do you need to support fat loss? The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night. However, some people may need more or less depending on their individual needs and lifestyle factors. It’s important to prioritise sleep and find a routine that works for you, whether that means going to bed earlier, reducing screen time before bed, or creating a relaxing bedtime routine.


In conclusion, if you’re looking to lose fat, getting enough quality sleep is crucial. Prioritising sleep can help regulate hormones, support muscle growth and recovery, reduce stress levels, and ultimately, support your weight loss goals. As a beginner, it’s important to focus on establishing healthy sleep habits in addition to a healthy diet and exercise routine to maximize your fat loss results.

Check out our free downloadable guide to improving your sleep and increasing your wellbeing.

Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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