Belly fat and over-weight are two of the most common health problems in today’s world. If you have these problems then read on. Note that, there are three established ways that can help you get rid of belly fat and over-weight problems. One of these ways is adequate sleeping. The other two ways are diets and workouts.
There should be no doubt that eating healthy foods and doing regular exercises are two significant contributors to the overall success in controlling fat. But it is equally important to consider the other factor i.e. proper sleeping. All of your progress and endeavors may become halted due to lack of quality sleeping on regular basis.
Fat Control and Sleeping
Often we overlook the matter of sleep. But in reality it is important to take into account the quality and quantity of sleep you are getting. Sleeping is important in achieving maximum fat loss and getting your desired physical outlook.
Researchers have observed that while quietly sleeping, a person weighing 68 kilograms will burn at least 95 calories per hour. In the same way, if that person is weighing 52 kilograms then he will burn 42 calories per hour. You need calories to burn to sustain vital functions in your body. These body functions include monitoring and maintaining your internal temperature, repairing your body cells and pumping your blood. These are the nighttime activities that your body naturally does. The calories that are burned during sleep are used for these purposes. Remember that glucose is the basic ingredient in most foods and this is continually being manufactured during sleeping hours. More glucose is like more fuel to the brain to perform.
Your body’s ability to burn calories as well as the food choices you make all contribute to nighttime calorie burning capacity. In this way sleep plays a key role and affects weight loss and fat.
These nighttime processes have been described below in more detail to demonstrate the connection between fat control and sleeping.
Cortisol Level During Day
There is a vital hormone in our body called Cortisol. This hormone is responsible for breaking down the body tissues. They do it to get the body prepared for the fight or fight response mechanism to deal with stressing conditions. If the level of Cortisol is too high you will suffer from mass loss of body muscles. Lack of sleep is directly responsible for an increased daytime Cortisol level. This is a major problem for the body. Because you are dieting and it is already pushing the body towards a stressing state, as you are taking in fewer calories than it would ideally like to function. Researchers in the Laboratory of Physiology in Belgium have studied this problem and they are saying that those who are shorting themselves of sleep will notice higher afternoon and early evening Cortisol levels than those who are not.
It is a common thing that after a sleepless night you will become very hungry and would be keen to take as many carbohydrates as possible. This is not good for you if you are trying to get rid of your belly fat and weight. In fact researchers in Chicago have noted in a study that ongoing sleep deprivation is responsible for many changes in the hormonal release and metabolism of humans, especially increased hunger and appetite. Even if you are already in a fatigued state your body will still sense it wrong and rather start an internal drive to eat more. The researchers have also pointed out that sleep restriction can decrease glucose and insulin sensitivity, two of the most critical factors that are involved in diabetes controlling.
Sleep and Visceral Fat
Visceral fat that surrounds the organs can be problematic and could eventually be life threatening if not controlled. Researchers from the John Carroll University used a light exposure test to assess the impacts. They did it on a group of animals. In that test they measured melatonin levels, parameters for metabolism, activity patterns of the circadian rhythm, and also any behavior changes that took place when animals were either placed in a standard condition. The conditions were 12 hours of light and 12 hours of darkness, 24 hours of darkness, or 24 hours of continuous light. When the test completed, the researchers found that the 24 hour light animals demonstrated a greater visceral adipose tissue compared to other two groups (did have darkness hours). Moreover, animals that were always exposed to light noted a lower level of overall activity and started to become extremely irritable and easily excited. The main issue here is that the body naturally wants to maintain its normal circadian rhythm with proper light and dark periods for sleep and awake. Moreover, when these normal conditions are altered, you will see that negative events occur that results in body fat.
Fat Control Exercise and Sleep
There is important connection between the amount of sleep you get and your exercise performance. If you are short on sleep, you will find that you are struggling to maintain the usual level of exercise. Moreover, the body recovers from exercise stress during sleep. And without this recovery time, you're going to go into your next exercise session at a disadvantage. Only quality sleep can ensure that you are not going away from your workouts and limit further fat loss
Therefore, you’ve to make sure you're getting 7-8 hours of sleep each night. This will not only make you feel better, think clearer, and be much stronger but also keep you away from over eating and place you in right track in your efforts to combat belly fat and weight control.
Last update: February 05, 2017 04:28:10 pm