Maybe not a lot of us know this, but it’s possible we’ve heard it somewhere before…Sleep deprivation leads to weight gain. How?
Your Sleepy Brain:
Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe, the locus of decision-making and impulse control. So it’s a little like being drunk. You don’t have the mental clarity to make good decisions. Plus, when you’re overtired, your brain‘s reward centers rev up, looking for something that feels good. So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake. Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Add it all together, and a sleepy brain appears to crave junk food while also lacking the impulse control to say no.
Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s. Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin.
Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food. Put the two together, and it’s no wonder sleep deprivation leads to overeating and extra pounds. Then there’s the cortisol spike that comes from too little sleep. This stress hormone signals your body to conserve energy to fuel your waking hours.
Translation: You’re more apt to hang on to fat.
Moral of the story is… Get after it, eat right, and SLEEP PLENTY!
Here are a few helpful tips to get your week started!
#1: If you eat at night, keep it small
While you shouldn’t go to bed starving (that presents its own sleepytime problems), you also shouldn’t hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the night — and if your body is still worked up, so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.
Eat This, Not That! tip: Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. “You want to eat your last meal at least an hour or two before going to bed,” says Isabel Smith, MS, RD, CDN.
#2: Shake things up
Having a protein shake before hitting the sack may boost your metabolism, according to one Florida State University study. Researchers found that men who consumed an evening snack that included 30 grams of protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it.
Eat This, Not That! tip: Use vegan protein—recommended in the bestselling Zero Belly Diet—which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloating that comes from whey.
#3: Take a hot shower
If you normally bathe in the A.M., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a “love” hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect.
#4: Don’t work out late
Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night.
#5: Skip the chocolate
Don’t get us wrong; we love chocolate. In fact, any bar that contains at least 70% cacao is one of our favorite low-sugar snacks or desserts because of its high concentration of antioxidants and stress-busting abilities. Unfortunately, if eaten too late that chocolate could be the reason you can’t fall asleep. Dark chocolate contains caffeine, which can prevent your body from shutting down when you want it to if you’re sensitive to the compound.
To view the whole article visit source: http://www.eatthis.com/lose-weight-in-sleep