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Weight Loss Tip: Sleep More, Stress Less

Sleep more to lose weight

Sleep more to lose weight

Have you made a New Year’s resolution to lose weight? We’ll repeat our best weight-loss tips during the next few weeks. Like this one:

Stress and sleep deprivation can be massive obstacles when trying to lose weight. Why? Because of increases in certain hormones (such as cortisol) which can increase hunger and cause weight gain.

So what to do? Make a list of stressors in your life, what you can do to reduce them and then take action.

Also, strive for great sleep hygiene. Simple things such as keeping a sleep schedule, avoiding caffeine and alcohol too late in the day, and making sure that your room is dark can have a great impact.

Learn more: How to Lose Weight #11: Stress Less, Sleep More

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“Had to Tell the World About It!”

Before and after

Before and after

In order to manage his blood sugar and weight, Mark had to follow a low-carb low-fat diet that left him with intense cravings and no success. Then one day a friend of his posted her dramatic transformation on Facebook, and said that she’d been able to lose weight with help from the Diet Doctor site.

He checked out the site, and thought that it made sense! Of course one has to eat more healthy fats to stay satiated. So he decided to give it a go: Continue Reading →

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New Study: Sleep Loss Causes Kids to Eat More

Is sleep really that important for your weight? A new study on pre-school children suggests that the answer is yes:

Journal of Sleep Research: Acute Sleep Restriction Increases Dietary Intake in Preschool-Age Children

In the study, children who were not allowed to sleep a full night – they got to stay up 2-3 hours later than usual – consumed significantly more carbs, sugar and calories during that day. On top of that, they also ate more food the following day. This might well cause weight gain over time.

It is likely that the very same thing applies to adults. Getting enough sleep is likely very helpful for losing excess weight.

How much sleep would you benefit from? Probably at least 7-8 hours per night, if you’re an adult (kids need more).

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Discovering Ketosis – How to Effectively Lose Weight

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What do you think will happen to your weight if you combine a ketogenic diet with intermittent fasting? That’s what Ariel Faigon wanted to find the answer to – and judging by the graph above, the answer seems to be very effective weight loss over time.

GitHub: Discovering Ketosis: How to Effectively Lose Weight

Faigon tracked a number of different factors to determine what the most important ones for weight loss were.

So what are some of his insights? That carbs and no sleep equals weight gain. On the other hand, low-carb, high-fat foods and sleep cause weight loss. And the greatest obstacle to achieving weight loss is the carb-craving monster. In order to stay on top of it, Faigon offers this advice:

Eat avocados, olive oil, mayo, coconut oil, nuts. I never worry about natural fat, I eat as much fat as I want. This is what makes it much easier to avoid carbs.

What do you think – is a ketogenic diet plus intermittent fasting (and getting enough sleep) the most effective way to lose excess weight? Or is Faigon missing something important?

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“I Only Wish I Had Known What I Know Now 10 Years Ago”

Before and after

Before and after

Tyler was diagnosed with type 1 diabetes at age 19. During the next decade he gained a lot of weight following the official dietary guidelines, needed more and more medications, and got all kinds of health issues. Something felt wrong.

Recently someone recommended him to check out the Diet Doctor website, and he decided to try LCHF and intermittent fasting. Here’s what happened: Continue Reading →

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“This Has Been the Easiest Thing to Stick To”

Emma

Before and after

It’s been 18 months and Emma is now 45 pounds (20 kg) lighter – and happier and healthier than ever. So what has she been doing? You can probably guess.

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“This Is What Happens to Your Brain and Body When You Check Your Phone Before Bed”

sleep

Here’s a cool short video on the potential problems with checking your phone before bed. It can mess up your sleep – and sleep is supremely important for your mental performance and for your health.

Personally I cheat a bit. I regularly read books on my smartphone as I’m getting ready for sleep. But I use the Kindle app with black background and white text. Plus I minimize the brightness of the screen and text. I can still comfortably read in a pitch dark room, but there’s a minimal amount of light and I tend to get sleepy and fall asleep pretty fast.

What are your phone habits before bed? Continue Reading →

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Sleep May Protect Your Brain

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What happens if you miss one night of sleep? The answer could be worse than you imagine – here’s another reason to sleep well at night.

New research from Uppsala University, Sweden, shows that one night of sleep deprivation leads to signs of acute brain damage. Substances that are normally found inside the nerve cells can be detected in the blood. This suggests that nerve cells have died during the sleepless night:

UU.se: Sleep to protect your brain

Do you want to be as smart you can be? Then prioritize sleeping well. Continue Reading →

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Sleep Like a Baby – And Get These Benefits

Sleep

Do you want to feel better, get smarter and look better? Then follow this simple guide:

Rethinking truth: “I’ll sleep when I’m dead” is the dumbest quote in history

Personally I’ve not slept as much as I should in the last few weeks. I scored just 54% at the evaluation form (after the five questions) so there’s plenty of room for improvements.

How did you do?

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