Lose Belly Fat While Sleeping
You read the title right! you can lose belly fat while sleeping, in fact, if you don’t get your sleep pattern right you will be fighting an uphill battle.
In this post, want to show you how important sleep is! how much sleep you should be getting each night and why quality is better than quantity.
Also during this post going to make the science behind sleeping and weight loss simpler for you and how you can improve the quality of your sleep.
How Much Sleep Should I Have?
Like most things in life, everyone is different but most commonly advised is 8 hours per night.
When they say 8 hours what they really mean is 8 uninterrupted hours so you can go through the proper sleep cycles.
I am a terrible sleeper or I was until I monitored my sleep with a FitBit and then actioned once I knew how well I slept.
My Experience With Sleep
Some of you may be able to relate to this as that’s why you have ended up reading this.
Not sure when my sleeping pattern become so poor but I am sure it become progressively worse, at one point I was going to work on about 2 hours sleep it was a living hell!!
My sleeping now is not perfect but is a whole lot better than it used to be and I will tell you what I have done to increase my sleep from 2 hours to a full nights sleep later in the post.
Different Cycles Of Sleep
There are 5 stages to your sleep pattern, this pattern usually lasts between 90 minutes and 110 minutes.
Stage 1 – This is when you drift off and you can wake relatively easy, your muscles and eye activity will slow down during this stage.
Stage 2 – Eye movement stops now and your brain starts to relax providing fewer brain waves, however occasionally you will have a burst of brain waves.
Stage 3 – Your brain is now extremely slow, with intervals of faster waves but smaller.
Stage 4 – Your brain is now in full relax mode with no faster smaller brain waves, that was happening in stage 3
Stage 5 – Also known as REM (rapid eye Movement) in this stage is where you will find yourself dreaming and your muscles and eyes will be moving.
That is the 5 stages of sleep if you’re only receiving a few hours each night or having a lot of interrupted sleep then your not getting proper quality sleep and that’s when you can actually put on weight.
How Sleeping Helps With Weight Management
Most importantly the reason why you come to this post, you want to lose weight!
The most obvious are, you’re so tired that you can’t be bothered to cook so you eat junk with a lot of calories in for a sugar fix to help stay awake, you drink energy drinks or more coffee adding even more calories, your too tired to exercise so you put it off…..again!!
The not so obvious, besides the points made above, when we don’t have proper sleep our bodies produce hormones that will make us gain weight, most notably are this three Leptin, Ghrelin and Cortisol.
Leptin, this hormone tells you when to stop eating inadequate sleep stops you from producing this hormone meaning you will eat more.
Ghrelin, this hormone tells you when to eat and inadequate sleep makes you produce more.
Cortisol, this hormone is the stress hormone keeping you in the vicious cycle more stressed you are, the poorer the sleep!
As you can see the consequences of poor sleep can have a real negative effect on your waistline not to mention everyday life.
How I Broke My Cycle
This isn’t the easiest way but it will work, but a part of my sleep deprivation was due to undiagnosed depression, this could be the case for you as well so well worth a medical check up to be on the safe side.
Back to my way, I knew that I had to break the cycle and Although I Felt so tired I could fall to sleep on a washing line I had to exercise there was no other way.
After all, I am in the fitness industry telling everyone the benefits of exercise, and heres me in such a vicious cycle exercise was the last thing on my mind.
Enough was enough I went for a 10 min run to start off with, just around the block but the feeling of energy was immense and could feel my endorphin’s (happy hormone) addiction coming back.
I did this for about a two weeks, low and behold my sleep was slowly going up from 2 hours to five hours.
These five hours remained the same for about 2 months but it was enough, enough to give me energy for more of a complete exercise programme.
Tips For A Better Nights Sleep
Of course, you don’t have to do it my way but believe me it may be hard but it will be worth it!
Use these Tips for better nights sleep-
- Black out your room or wear a night mask
- Don’t have caffeine after 4pm.
- Eat foods such as porridge, turkey or bananas great at realising sleep hormone.
- Don’t eat rich foods that may cause heart burn.
- Don’t go to bed on empty stomach.
- No electricals such as T.V, mobiles etc
Now we know that a good sleep pattern will help you lose belly fat while sleeping, it’s time to start putting it in practice as this is a vicious circle that if you don’t break it, its unlikely it will get any better.
I highly recommend you start with exercise even if it’s a little, its a start! try and stay away from any kind of over the counter sleep tablets there a waste of money, a night mask and sunrise alarm are also a great addition.
If you like this article or sufferer of sleep deprivation please leave a comment below