New research from Mayo Clinic shows that lack of sufficient sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly.
New research, published in 2022, found not getting enough sleep led to an increase in calorie intake, body fat, and belly fat. The researchers found people who slept four hours a night had a 9% increase in subcutaneous belly fat and an 11% increase in abdominal visceral fat, compared to those who slept 9 hours a night.
Side sleeping: This position helps to improve sleep, lose weight and pain. back, avoid swelling in legs, buttocks, thighs. Sleeping on the left side is a good position for the digestive system, avoiding the accumulation of fat.
If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.
Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight.
Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.
Some studies suggest that sleep plays a role in weight loss, and specifically fat loss, during calorie restriction. In a study of people undergoing 14 days of calorie restriction, the participants lost less fat when they spent 5.5 h a day in bed than when they spent 8.5 h a day in bed [40].
Stress belly is the extra abdominal fat that accumulates as the result of chronic or prolonged stress. Although stress belly is not a medical diagnosis, it is a term used to describe the way that stress and stress hormones impact your midsection.
You can drink ginger tea, cinnamon tea, fenugreek water, chamomile tea, or turmeric milk before bed as they may help improve your metabolism. Yes, drinking lemon water before bed may help burn fat at night.
Lack of sleep can increase stress, which affects the gut.
“Increased stress can cause intestinal permeability issues—or something known as leaky gut—where food and toxins are able to pass through the intestine and into the bloodstream.
Sometimes, excess fat around the belly is due to hormones. Hormones help regulate many bodily functions, including metabolism, stress, hunger, and sex drive. If a person has a deficiency in certain hormones, it may result in weight gain around the abdomen, which is known as a hormonal belly.
Adding in cardio, such as a brisk walk will help lower your cortisol levels and control your stress. Once you have your stress under control, you can add interval training and sprints two or three times a week to reduce your belly fat.
Punctured Tired Belly Fat: This type of belly is round around the waist, and bulges out. It is a result of too much sugar, an unhealthy diet, and of course leading a sedentary lifestyle. Here's what you should do: Avoid sugar-based products, junk food, transfat, alcohol, and calorie-dense food.
Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body's metabolism to a great extent.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
A short period of walking, jogging, or doing some light yoga can help you burn calories, improve your mood, and self-confidence. "Plus, you usually end up working out longer because it feels good," she says. "You can easily commit to 10 minutes."
A new study found that adults that slept 8.5 hours a night reduced the number of calories they consumed on average by 270 calories. That translates to about 26 pounds of weight loss over three years.
This can be a single night or last for weeks, months or even years. If a person has sleep deprivation, they can recover by getting sufficient quality sleep. However, when sleep deprivation is severe or has lasted a long time, it can take multiple nights — or even up to a week — for a person to recover.
But observing the same gene mutations and behaviors in healthy mice bolstered Fu's conclusion that it is possible for humans to sleep four to six hours and stay healthy, as well as function perfectly.