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Secret #4: The Impact of Sleep on Weight Loss

Ever wondered what the impact of sleep on weight loss? Sleep deprivation, impacts your ability to control weight and surprisingly, it has a lot to do with hormones! Research tells us that the human body needs 7 to 8 hours of sleep each night to function properly. If you’re getting less you might be tampering with the release of hormones activated at night, especially ghrelin and leptin.

“Ghrelin is the ‘go’ hormone that tells you when to eat. When you are sleep deprived, your body generated more ghrelin” Says Michael Breus, PhD. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you body generates less leptin.” An imbalance of these two key hormones and the resultant changes in eating habits can increase your weight substantially over time. You’ll eat more and burn less as a result of reduced metabolic rates due to lack of sleep.

The Sleep Doctor Webinar

We recently teamed up with Dr. Michael J. Breus,
to help people understand the link between sleep and ability to lose weight. Our team of experts at The Biggest Loser Resort are passionate about the science around weight loss and strive to inform you on the most effective ways to achieve long term sustainable weight loss.

Dr. Michael J. Breus is also famously known as “The Sleep Doctor” and is one of the foremost authorities on sleep disorders. He is a clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of the American Academy of Sleep Medicine. Dr. Breus is on the clinical advisory board of the Dr. Oz Show and has appeared regularly on the show (over 30 times in 4 years).

Are You Getting Enough Sleep?

Are you aware of how untreated sleep apnea can affect your health? Do you snore loudly, or have you been told you snore at night? During waking hours, do you feel tired, fatigued, or not up to par?

The depth and quality of your sleep must be taken into consideration. If you’re drinking an energy drink or a coffee in the afternoon, you could be sleeping less deeply than you should be. Eating heavy meals just before bed can also complicate good sleep, forcing the body to spend it’s energy on digestion rather than on repair. A heavy meal close to bedtime will also result in storing fats instead of burning them. It can also lead to heartburn, which obviously makes rest difficult.

Are you getting the required amount of sleep, do any of the below describe your regular sleeping patterns?
  • It takes you 30 minutes or more to fall asleep at night
  • You have difficulty waking up in the morning
  • You sleep less than 7 to 8 hours in a night
  • You think you can make up for lost sleep by taking a short nap during the day
  • You wake up several times during the night
  • You have trouble focusing and performing during the day
  • You regularly go to bed after 11pm
  • You rely on over-the-counter or prescription drugs for sleep
  • Your snoring keeps your partner awake

Sleep Recommendations

It is important that you get 7 to 8 hours solid sleep a night, and to help you do that:
  • Don’t drink caffeinated drinks after 2pm.
  • Don’t eat large meals after 7pm.
  • Try not to drink excessive amounts of water before you get to avoid you waking up to go to the bathroom.
  • Turn off your computer, cell phone and do not watch TV at least an hour before going to bed.

More Secrets for Successful Weight Loss

Secret #1: Knowing your food (Carbohydrates, proteins and fats)

Secret #2: Understanding the emotional triggers that lead us to eat the way we do

Secret #3: Recognizing your eating behaviors and habits

Secret #4: The impact of sleep and weight loss

Secret #5: The effect of energy levels and stress on weight loss

Secret #6: Appreciating how digestion impacts weight loss

Secret #7: Making healthy portion size decisions

Secret #8: How to eat out and still lose weight

Secret #9: Learn how to work out anytime and anywhere