Sleep, Hormones & What It Has To Do With Fat Loss (very interesting)

Hey there

What you are about to discover is something that should be taught in all schools.

WHY?

Ill save that for the end, and i will let you draw your own conclusions.

Because i believe so strongly that this should be taught at schools, i will take it upon myself, to teach this in the most easy to understand way possible.

Once upon a time (what a great start huh) there lived 2 hormones, one was called Mr Leptin and the Other Mr Ghrelin.

Mr Leptin is known for the regulation of energy balance, he suppresses food intake and thereby can be responsible for weight loss.

And Mr Ghrelin, on the other hand is a fast-acting hormone, seemingly playing a role in telling you that you are hungry.

An easy way to remember Mr Ghrelin is to call him the “HUNGER HORMONE”.

According to the latest research, leptin plays an important role in appetite control, metabolism and weight loss. It is your body’s natural weight control mechanism. And the great thing about leptin is that it is produced naturally in the body.

Leptin Regulates Metabolism And Appetite

  • It lets your brain know how much fat is in your body. As leptin levels rise, your appetite diminishes. As leptin levels fall, your appetite increases.
  •  It regulates the rate of fat breakdown. As leptin levels rise, your metabolic rate increases. As leptin levels fall, your metabolism slows.

Studies have shown that obese subjects are actually “Leptin Resistant”, now you can see why it can become a struggle to lose weight, especially when it starts packing itself on.

The problem with being Leptin resistant is that, your Leptin signal beacon is not being heard by your body, sort of like your mobile phone being on silent, therefore not being able to stimulate your metabolism, but even worse, it doesnt help to suppress your appetite.

Lets Look at what causes Leptin Resistance?

Things such as:

Fast food (bad fats)

Not enough exercise

To much stress – emotional, physical, chemical, and many more types

And of course NO Sleep.

So with out further ado i would like to invite Mrs Sleep (i had to bring a female into the mix)

Mrs Sleep is probably the most neglected character in this fat loss adventure story, with late night movies, late nights at the office, 4 am starts, working 3 jobs, Mrs sleep becomes very neglected.

You may hear some sayings like, oh ill sleep when im dead… well im afraid that you will be dead alot sooner than you think if you dont appreciate and utlise what Mrs Sleep can give you.

Many studies have found that lack of sleep will contribute to fat loss in a major way.

Whilst shuffling through several medical studies on this topic, there was one particular study that really stood out to me, and if you have children then you had better read carefully.

The U-M Center for Human Growth and Development, conducted a study exploring the relationship between sleep duration and overweight risk for third-grade and sixth-grade children, researchers found that children who got less shut-eye – fewer than 9 hours each day – were at an increased risk of being overweight, regardless of their gender, race, socioeconomic status, or quality of the home environment.

The study results show that for every additional hour of sleep in sixth grade, a child was 20 percent less likely to be overweight in sixth grade; every additional hour of sleep in third grade resulted in a 40 percent decrease in the child’s risk of being overweight in sixth grade.

So the next time the young one asks to stay up that extra hour to finish the last level of there computer game, you may thing twice.

Another study of 1,024 participants in the population-based Wisconsin Sleep Cohort Study, Mignot and colleagues found that in persons sleeping less than 8 hours, increased BMI was proportional to decreased sleep.

The researchers also found that shorter sleep times were associated with increased circulating ghrelin and decreased leptin.

NOTE: Sleep restrictions cause a reduction in Mr Leptin and an increase in Mr Ghrelin (not good)

So How Can You Make Leptin Work?

Unfortunately there are not many doctors or even health professional who actually understand how Mr Leptin works. (not ones i have seen anyhow) which can make it really hard for people to understand.

We really need to look at this from a wider perspective.

Its ok for someone to say, just eat healthy, exercise and get enough sleep, but for me, i think it is extremely important that people are educated on this, and taught to understand, in simple terms, what actually goes on in your body.

To start out by simply, adding the right fruits, vegetables, proteins, cutting out sugar and unhealthy fats (not all fats) and by adding an extra 60 minutes to your sleep time, you will start to see signifigant changes.

Also you will want to work on something called your Metabolism.

Increase Your Metabolism To Lose Body Fat

It is fairly well known that exercise can help increase your metabolism, and that regular exercise stimulates the activity of fat burning enzymes, the exciting new is that the hormone Mr Leptin also stimulates these fat burning enzymes which can increase your metabolic rate, even when you are not exercising, (that like getting a gift when it is least expected)

DO NOT GO ON A DIET: Dieting fails due to a combination of hormonal changes (aka Mr Leptin and Mr Grhelin, muscle loss, and of course flat out frustration.

When faced with a shortage of calories, your body’s natural response is to conserve fat.

This mechanism may have come in handy for your distant ancestors trying to survive a famine, but the “starvation response” and it’s associated hormonal changes make life difficult for many a dieter.

If a dieter persists long enough with the self-imposed famine, the body begins to break down muscle tissue for fuel.

When protein is broken down, it releases nitrogen. Your body will quickly wash away the nitrogen by releasing water from tissue cells, causing an immediate reduction in water weight and a noticeable drop on the scale. However, water and muscle loss is nothing to celebrate.

The water weight will be quickly regained as soon as you have something to drink, and the missing muscle can wreak havoc on your metabolism for a good long time.

Muscle is a metabolically active tissue. It requires a certain number of calories each day to maintain itself.

Therefore, the more muscle you have, the more calories you burn even when you’re just sitting around. As your muscle mass drops, so does your daily calorie requirement.

Suppose, for example, that a dieter loses 5kg of muscle (along with maybe 10 kg of fat) on a strict diet. Now suppose that each kilo of muscle had been burning 50 calories a day just sitting there. Together, those 5 kg of muscle had been burning 250 calories a day.

With this muscle tissue gone, the dieter must now consume 250 fewer calories a day in order to maintain that weight-loss.

However, we know that most dieters won’t keep up the starvation routine for long.

They’ll eventually return to their old eating habits.

When this happens, the weight inevitably comes piling back on.

The kicker is that while they lost both muscle and fat during the diet, what they put back was all fat.

So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. This means that their metabolisms are slower and their calorie requirements are lower.

Even if they return to their pre-diet eating habits, they still require 250 fewer calories a day due to the muscle loss. That’s one reason dieters are prone to regaining all of the lost weight and then some.

The solution to this dilemma is an active lifestyle that includes aerobic exercise, a solid weight training program, and a healthy diet.

What is a healthy way to eat you ask? A healthy diet is based around, fresh fruits and vegetables, and lean protein.

A healthy meal plan keeps your metabolism in high gear with 4 to 6 small meals a day. It’s flexible enough to allow for popcorn at the movies or cake at a birthday party. (we need to keep it real)

A healthy Meal Plan is realistic and permanent; not something you suffer through for a week or two and then quit.

The goal is to consume as many calories as you can while still losing body fat and maintaining or gaining lean muscle.

If your calories are already below normal, don’t restrict them further. Instead stick with your current amount and focus on becoming stronger and more active, so you can gradually increase your calories to a normal healthy level.

If your calorie intake is already in a healthy range, decrease it only slightly, and only if necessary.

Personally i never count calories, never have and never will, but to put it into perspective for all the calorie counters:

A small reduction of about 100-200 calories a day, or 10-15 percent less than usual, is more likely to protect your lean muscle and less likely to trigger a slow-down in your metabolism.

Following this type of routine, it’s possible to gain about .5 kg of muscle per week and lose about 1 kg of fat per week. Exactly what you are after if you want that Bikini Body.

The end result is that the number on the scale might not move much at all, it may even go up.

Your clothes will get looser and your self-esteem will sky-rocket. Yet the number on the scale won’t budge!?!?! It’s at this point that a lot of people will chuck the weight training because they don’t understand the physiology of what’s happening.

The truth is that when you’re strength training it’s possible to get smaller and heavier at the same time. Thats why our Bikini Body Shape Up System is so successful.

Muscle is a much denser tissue than fat.

A kg of muscle is like a little chunk of gold, while a kg of fat is like a big fluffy bunch of feathers. The fat takes up more space on your body.

At this point, it’s best to toss out the bathroom scale and rely on the way you look and the way your clothes fit.

The scale can be misleading and discourage you when you’re actually doing great.

The bottom line is that you want to make strong, healthy, positive changes rather than punishing your body and your spirit with starvation and lack of sleep.

Your goal is the sleek healthy body of a naturally lean person who can enjoy what they eat. You want to avoid at all costs the frail sagging body of a chronic dieter who has to measure every morsel.

Take the Clean Eating Approach and jump on the Bikini Body Shape Up System, this system covers the A-Z when it comes to creating that sexy figure you have always desired.

It covers a 21 day clean eating plan

Metabolism Boosting Workouts

Mindset Module and so much more

Summary For the Skim Readers:

  • Get more sleep, studies show sleep deprivation lead to fat gain
  • Increase your metabolism
  • Dont Diet
  • Follow proven systems that have a life long shelf life, like the BBSU
  • Skim readers only (Next time read the whole article and do not skim read 🙂
If you like this article you may also like:

Poor Digestion VS Fat Loss

5 Minutes For Fat Loss

Circuit Training & Fat Loss

 

 

References: 

Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index—A population-based study. PLoS Med. 2004;3:e62. [Reference List]

“The Fat Resistance Diet” by Leo Galland, M.D., Broadway Books

PLoS Med. 2004 December; 1(3): e61. Published online 2004 December 7. doi:

Int J Endocrinol. 2012;2012:530726. Epub 2012 Aug 14.

 

I would love to hear what you think.

Should this be taught at schools?

Leave a comment below.

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