As a personal trainer, I find the majority of the clients coming to see me are looking for help for a variety of things, but most commonly they want to decrease overall body fat percentage, build muscle, and improve their body image and fitness level. When it comes to fat loss their are a number of marketing diet plans, workouts, supplements, cleanses, and so many other things that “claim” to help people lose body fat. I’m not going to get into my personal opinion on all of these plans and claims pushed by the media without proper research background, but what I can tell you is that with eating a healthy balanced, exercising regularly, keeping stress levels under control, and getting ample sleep each night, fat loss is possible for anyone!

The Silent Sabotage:

Maybe you are following a very healthy and balanced meal plan and workout out on a regular basis, but are still lacking progress in weight loss or decreased body fat percentage?

Have you ever thought about sleep and how lack of sleep can be the silent sabotage to all your efforts in the gym and the kitchen?

Here are 5 ways that lack of sleep can affect fat loss goals:

1. Increased Cortisol Levels During the Day:

As you might already know, cortisol is a hormone released by the body to break down body tissues and when there are high cortisol levels in the body muscle mass is at risk to be lost, which will directly counteract what you are trying to do in the gym. When you are already eating a calorie restricted diet the body is in a “stressed” state and is already likely to have higher than normal cortisol levels, then add lack of sleep to that and we are in for trouble.

2. Muscles Need Sleep

Muscles are very important in weight loss, they increase your metabolism, increase fat loss, and help you look nice and toned! The majority of muscle growth and recovery happens in our sleep, so it is important to get at least 7-8 hours of sleep per night in order for ample muscle building.

More muscle mass = increased metabolism and therefore increased fat loss, so keep those cortisol levels down in order to maintain those gym “Gains”!

3. Increased Hunger and Appetite

Have you ever noticed that if you don’t get a good nights sleep,the following day your body craves higher sugar carbohydrates and you feel more hungry than normal? I know I do! Often when the body is in a fatigued state, it senses low energy levels and often seeks energy in the form of food. This is where coffee companies try to get you with all those yummy looking baked goods behind the glass!

4. Increased Fat Storage

Lack of sleep may interfere with the bodies ability to metabolize (digest) carbohydrates, which can lead to an increase in blood sugar levels. When blood sugar levels are high the body is at risk for overproduction of insulin and in turn increased storage of body fat and insulin resistance, which can eventually lead to diabetes.

5. Lack of Energy or Performance in the Gym

It’s a known fact, more sleep = more energy (without pre-workout supplements or caffeine!). If you have more energy to push yourself harder in the gym, performance will improve and in turn increased fat loss will result!

How many hours of sleep per night do you get on average?
how important is that one tv show you are staying up at night to watch? more important than reaching your fat loss goals?

Think about it! You will be shocked at your own sleep habits and once you find a way to change it, you will be amazing at the increase in results and overall quality of life!

Here are just a few tips on how you can get a few more ZZZZ’s at night:

1. Set a regular bedtime and try to wake up at a similar time each day
2. Unplug before bed – no technology, try reading a book
3. Eat a high protein/high fat snack a few hours before bed
4. Avoid caffeine later in the day
5. Be smart about naps in order to avoid altering your bodies natural sleep/wake cycle rhythm

Ok now stop reading this and get some shut eye!! Let’s get some sleep GAINS!

Happy Sleeping
Michelle Roots BA Kin, CSCS, PES, PN1
Twitter/Instagram: @CORECondition