Do you want to make it easier to lose fat and get leaner?
If you are like 99% of the people that contact me, work with me and learn from me… then the resounding answer is YES… followed by… TELL ME HOW!
You may not like this, because it doesn’t come in the form of a supplement, there is no magic pill and it requires practice.
If you are still reading, then I commend you, because you are the few that will see long term results and apply sustainable changes to your lifestyle that will not only work in the short term but in the long term too.
So, in answer to the question, how can you make it easier to lose fat and get leaner?
It has been proven that sleep deprived individuals will on average consume an additional 385 calories per day (Khatib et al. 2017).
That is an additional 2695 calories per week!
That is an additional 10,780 calories per month!
That is an additional 129,360 calories per year!
Now you may start to believe me when I say, SLEEP MATTERS for fat loss, but what about health and getting lean?
Here is a little background on what happens when we don’t sleep very well:
Sleep Impacts: Inhibitions, Hunger & Emotional Eating
Sleep deprivation leads to impulsive‐like behavior in relation to food.
Cedernaes et al. (2014)
Emotional eating and short sleep are interlinked and a cause of elevated body mass index.
Dweck et. Al (2014)
4 hours sleep per night decrease circulating leptin levels (inhibits hunger) and increases ghrelin levels (increases hunger).
Schmid et al. (2008)
Sleep Impacts: Insulin, Glucose & Diabetes
Partial sleep restriction led to decreased glucose tolerance and insulin sensitivity in healthy young adults. Long term effects of this include type 2 diabetes.
Spiegel et al. (2005)
After just two nights of impaired sleep, insulin sensitivity is negatively affected.
Stamatakis & Punjabi (2010)
Glucose metabolism is impaired in subjects that sleep 5 hours per night for 1 week. This can lead to increased accumulation of fat if you are not in a calorie deficit.
Buxton et al. (2010)
Sleep Impacts: Performance
Reduced glycogen replenishment hinders muscle function with sleep deprivation. Reduced muscle function equates to a reduction in training capacity and ability.
Skein et al. (2011)
Increased sympathetic tone (higher stress- fight or flight) impacts recoverability from training and leads to overreaching. Reduced recoverability means less training in the long term which reduces your ability to gain lean tissue.
Garet et al. 2004 & Hynynen et al. 2006
Time to exhaustion is between 11-20% quicker following sleep deprivation which reduces the ability to increase training volume over time, reducing your ability to improve cardiovascular health and increase lean tissue.
Martin, (1981), Martin & Chen, (1984) & Azboy & Kaygisiz, (2009)
Sleep Impacts: Cardiovascular Health
Sleep deprivation results in increased resting blood pressure. Higher resting blood pressure will impact cardiovascular health over time and potentially increase atherosclerosis.
Kato et al. (2000)
Poor sleep leads to reduced insulin sensitivity, increased sympathetic drive and a suppression in leptin which increases hypertension risk.
Patel et al. (2004)
Increased sympathetic tone can increase norepinephrine which increase blood pressure after sleep deprivation.
Tochikubo et al. (1996)
Now that we know, with absolute certainty, sleep is essential for your long term health…
What can we do about it?
Well in the Lean Indian Academy we help our members improve their sleep quality with specific guidance in their individual journeys.
The following video may give you some insights into why your sleep is being impacted right now and what you can do about it:
Has this helped you?
Would you like some more specific support in your journey?
You can join me in the Lean Indian Academy where we will provide you with support in every aspect of your journey!
With a video library of over 50 hours of content, including specific help on health, training, nutrition, exercise videos and how to optimise your lifestyle to achieve your results, as well as a weekly Live education segment and Q&A, we can revolutionise how you feel about achieving your goals and empower you with the information you need to take positive action!
If you are ready to put your LEARNING INTO ACTION, CLICK HERE and join us in the LIA today!