To aid weight loss, it is recommended to sleep for 7-8 hours, experts say. “Continuous sleep of 7-8 hours is beneficial as it makes you feel energetic, thereby, acting as a motivational tool for indulging in a physical activity which is directly related to weight loss.
Meet Your Sleep Need
Getting more sleep at night doesn't just help with subcutaneous fat, it can help you not gain visceral fat, too. One study found switching from sleeping six hours or less a night to sleeping seven to eight hours a night would lead to gaining almost 1 square inch less visceral fat.
If you want to lose weight, you should make sure that you are getting sufficient sleep in addition to following a healthy diet and exercise program. For most of us, that means, you'll need 7 hours or more a night.
Sleep duration may also affect whether your body burns fat or muscle while on a diet. In one study, people sleeping 5½ hours a night lost more non-fat mass than fat while on a mildly calorie-restricted diet; people who got 8½ hours of sleep shed more fat.
If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”
Getting adequate, quality sleep is an important part of a healthy weight loss plan. Most importantly, research has shown that losing sleep while dieting can reduce the amount of weight lost and encourage overeating.
Sleep deprivation causes an increase in appetite, often for unhealthy food choices, and decreases a person's metabolism, which means an increase in fat storage and weight gain.
Obesity. Sleeping too much or too little could make you weigh too much, as well. One recent study showed that people who slept for nine or 10 hours every night were 21% more likely to become obese over a six-year period than were people who slept between seven and eight hours.
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. By contrast, sleeping more could alter these hormones and bring them back to balance.
People suffering from obesity and increased weight are recommended to sleep on time. Sleeping around 8 hours help convert stored fat into energy which in turn lose weight and energize your body too.
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes: School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
According to a new study, the best time to sleep is from 10pm to 4am. People going to bed before 10 or after 11 are at greater risk for heart disease, compared to the average person. In this timeframe people have a 25-percent lower chance of developing heart disease than those who fall asleep after midnight.
If reducing overall body fat, including belly fat, is your ultimate goal, aerobic exercises that increase your heart rate, such as walking, running or swimming, and aerobic exercise combined with strength training are the gold standards when it comes to exercise that supports weight loss.
Beneath the surface, your body is aging too, and sleep loss can speed up the process. A study done by UCLA researchers discovered that just a single night of insufficient sleep can make an older adults' cells age quicker. This might not seem like a big deal, but it has the potential to bring on a lot of other diseases.
However, some strategies may help reduce facial fat. Tips include facial exercises, getting enough sleep, drinking more water, and making dietary changes. Making certain lifestyle changes can help a person lose weight and achieve a slimmer-looking face.
If you or a loved one feel sleepy or fatigued, despite having 7-8 hours of sleep, it could indicate poor sleep quality or be a sign of an underlying sleep disorder. If you have questions or concerns about your sleep health, please speak with your primary care provider.
If you're trying to lose weight, having a nap in the afternoon could help to boost your weight loss. A new study has revealed that people burn more calories while at rest in the afternoon than they do in the morning.
It is believed that during normal sleep the metabolic rate reduces by around 15% and reaches a minimum in the morning in a standard circadian pattern [8, 9]. Only a 15% reduction in metabolic rate appears counter-intuitive considering the prolonged state of physical inactivity.