From a personal Trainer: Sleep more, lose fat

skydivelife

The results are in; sleeping will make you burn more fat.  

As a personal trainer, I'm constantly bombarded by theories on how to lose weight and so far, every program I have heard of is incomplete. It's easy to watch weight-loss shows and think the whole process is about calories in vs. calories out...or fat vs. carb...or zone vs. percentage...but what happens when you're eating 800 calories a day, working out for two hoursa a day and still not losing fat?
 
This question is what drives me to study problematic weight loss.  
 
According to a 2010 study published in the Annals of Internal Medicine (a medical journal), people who slept 8.5 hours a night lost 55% more fat than those who slept 5.5 hours. That's more than double the amount of weight loss simply by adding 3 hours of sleep a night. So think about it...if you lost 15 pounds last month and only slept an average of 5 hours a night, you could have lost close to 25.
 
Since we know that muscle helps keep your fat-burning metabolism high, it's important to note the study shows a 60% decrease in muscle in the 5.5 hour a night group! so if you have ever caught yourself in a cycle of "starve myself to lose weight" and then gained it back immediately after you returned to normal eating, this can be a contributor.
 
So lets get smarter about weight loss! Less sleep (or repeatedly bad sleep) will decrease your metabolism and dramatically slow your fat loss...no bull..it's just science
 
Check out my next blog for tips on getting the type of sleep that helps with fat loss.
 
Check ou tthe study here:
http://www.annals.org/content/153/435.abstract?aimhp
 
Thanks!
Nate 

cmriverside

I agree sleep is important.

Not sure losing 40 pounds in a month is a good idea, but I agree with your basic premise.


I had about a year where I wasn't getting more than five hours a night, for most of the year. I put on 20 pounds.

I went back to getting enough sleep (7-9 hrs) and lost the weight, and was able to better handle stress - another roadblock to weight-loss success.

skydivelife

I don't agree with 40 lbs either, just a number to illustrate a point :-)

tmm01

I'll take 40lbs in a month! lol
:laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

kealey1318

I'll take 40lbs in a month! lol
:laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

Shoot, I'd take 40 pounds in 3 months!

WhiteCoc0

LOVE SLEEP!!

pinuplove

I think that person might have amputated a leg But as a gal who loves her sleep, I really hope there is something to this!

xx_donna_xx

I'd love to be able to get 8 hours sleep a night but my baby doesn't agree & hes nearly 2 (

therealkittymao

Natural Vitality's Naturally Calm supplement is really helpful for me. It is basically magnesium citrate, which a lot of people lack. I saw it discussed on a little web short about how to get better sleep (it was a problem for me), and so I ordered some online (the lemon-raspberry flavor). I really like it, and it seems to have done the trick. I sleep deeply now, about 7 to 8 hours a night. If you have kidney problems or are on any meds, I would recommend talking to your dr about the supplement first, and don't take too much (mainly because it acts as a laxative when you do!). But if you are suffering from insomnia, it might be just the thing for you!

squishycow7

I definitely need to sleep more.... and I mean that irregardless of any weight loss benefits

thanks for sharing!!

AshleyRKnutson

Thanks so much for this!!!

tebbs915

any recommendations on how to sleep better? i go to bed at 9PM every night (usually takes me about 15-20 minutes to fall asleep) but i have noticed that i wake up almost 5-10 times a night (length of time varies). i never get a solid night's sleep. any suggestions???

JMarigold

 According to a 2010 study published in the Annals of Internal Medicine (a medical journal), people who slept 8.5 hours a night lost 55% more fat than those who slept 5.5 hours. That's more than double the amount of weight loss simply by adding 3 hours of sleep a night. So think about it...if you lost 15 pounds last month and only slept an average of 5 hours a night, you could have lost close to 40.
 

I see your point but as someone who does math a lot I have to tell you that when they say "55%" more they mean take 55% of the original number and then add it to the original number.

So if you lost 15 pounds last month and only slept an average 5 hours a night you could have lost close to . . . NOT 40 (which would be 155% more) but . . .

15 x 0.55 = 8.25 (55% of 15)

So to lose 55% more you would lose 15 + 8.25 = 23.25 lbs

23.25lbs

That said . . . I'd take the 15lbs :laugh: :laugh:

autumnk921

Bump...I sleep horribly...I have never slept a whole night through...I bet I would feel amazing the next morning if I ever did..


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neanderthin

Adding 55% more to the 15lbs is adding 8.25lbs or 23.5lbs not 40lbs.

ironanimal

any recommendations on how to sleep better? i go to bed at 9PM every night (usually takes me about 15-20 minutes to fall asleep) but i have noticed that i wake up almost 5-10 times a night (length of time varies). i never get a solid night's sleep. any suggestions???

Go to bed later. Most likely you're not *that* tired at 9pm. If you're a napper, cut that out as well. Stress is a major contributor as well - I sleep much better these days now I don't really give a crap what other people do or think, than when I was more concerned about how people looked at me and how people acted towards me. A milky drink before bed helps, as does getting used to some kind of pattern before bed - whether that be putting on your PJs and brushing your teeth or reading a book. Avoid using your bed for anything other than sex and sleep as well, so your body assosciates it with sleep more strongly.

windybaer

bump

skydivelife

I'll write on hiw ti get better sleep in a day or so :-) it's more intricate than you think.

_Christine_

Mmmm sleep... I like sleep. Now I have an excuse for getting more. Thanks.

tebbs915

great! i wake up every day at 5AM for work, so i try to get to sleep earlier so i'm not so tired. i do stress a lot (work.. not as much as i used to though!), and i never nap anymore. i'm very intrigued in learning better practices for sleeping!

Shellyyy7928

So who's volunteering to watch my child so I can get more than five hours lol

billtonkin

but what happens when you're eating 800 calories a day, working out for two hoursa a day and still not losing fat?

Yes, sleep is important. However, If you're eating 800 calories a day, you're doing it wrong.

bfbooty

now would you kindly tell me how i can get my 1 year old and 2 year old to sleep through the night so i can test your theory

_Christine_

now would you kindly tell me how i can get my 1 year old and 2 year old to sleep through the night so i can test your theory

I have 2-year old twins... I understand.

bethhyg

Ok. I have been losing weight for 4 weeks straight. Then this week I gained 1/2 a pound. I am now wondering since I have been sick and not able to sleep very well, if maybe that is the reason for the gain. This past week for two days in a row all I did was cough and maybe got 2 hours of sleep for both days. It is an interesting concept.

AllTehBeers

great! i wake up every day at 5AM for work, so i try to get to sleep earlier so i'm not so tired. i do stress a lot (work.. not as much as i used to though!), and i never nap anymore. i'm very intrigued in learning better practices for sleeping!

Me too! And I hate mornings so I'm usually a straight B.... The first hour of work. I also toss and turn constantly and would love a full deep nights sleep.

1kerriberri

I'll take 40lbs in a month! lol
:laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

Shoot, I'd take 40 pounds in 3 months!

, heck, i'd take 40lb in a year... x

Mrstlovely

well i guess im on the right track..my body demands at least 8 lol

Werglum

I don't think I've had 8 hours straight in the last 3.5 years!! I guess that adds yet another element to baby weight.

graelwyn

Also been noted in the popular press and personally myself, that the less sleep you get, the more prone you are to eating more, especially sugary, high carb things, I guess in some effort to keep awake and to feel better. That can certainly contribute to weight gain and less fat loss. I personally have to take sleeping pills to sleep, as I have had problems with anxiety for years and years and got fed up of laying there getting more and more angry and frustrated.

I generally get between 7 and 8 hours, and notice I feel a lot fatter and heavier when I have less than that.

weight2go

This is one area where I do not have a problem. I love to sleep and sleep I do. :laugh: :happy: And if Im tired durning the day and need a nap aslong as Im home to take one I do.