Having too much body fat on your frame is one of the most ignored issues that prevent you from getting quality sleep. Being overweight puts a great deal of stress on your nervous system, and internal organs, and affects your endocrine system as few other things can.
The hormones we’ve discussed in sleep, such as melatonin, serotonin, and cortisol, are produced by your body’s hormonal system, or endocrine system.
How does being overweight affect your sleep?
Let’s examine, for instance, the effect that being overweight has on cortisol. According to Australian research from Deakin University, people who are overweight emit significantly more cortisol, the stress hormone, after eating. After eating, those with a healthy weight exhibited a five percent increase in cortisol levels, whereas those who were overweight or obese saw a stunning 51 percent increase! These high cortisol levels correspond to elevated levels of inflammation, decreased insulin sensitivity, and elevated blood sugar.
The major problem is that cortisol is as close as you can come to a hormone that prevents sleep. No matter what time of day you eat the meal, having increased amounts of these stress chemicals in your body can harm normal function. It is frightening to realize that your stress hormones are spiking every time you eat.
One of the main justifications for losing weight is that it is murdering you subtly, just like in the old Fugees song. Sleep apnea is one of the more glaring effects that being overweight can have on the quality of your sleep.
A sleep disorder known as sleep apnea is characterized by breathing pauses or irregular breathing while a person is asleep. Each breathing pause, or apnea, can last anywhere between ten seconds and several minutes and happen anywhere between five and thirty times or more per hour. In essence, you stop breathing, which has a variety of negative effects, including irregular blood pressure, impaired cognitive function, and many others.
“As the person accumulates weight, especially in the trunk and neck area, the risk of sleep-disordered breathing increases due to reduced respiratory function,” says Margaret Moline, Ph.D. Currently, due to their enormous weight, 18 million Americans suffer from sleep apnea, and several million more have serious organ stress and breathing issues.
Hooking up to a CPAP machine, or continuous positive airway pressure, before going to bed is one of the standard treatments for sleep apnea. It transforms you into Bane from The Dark Night Rises. Cool if you enjoy that look, but it probably won’t be good for your romantic life. Treating the symptom is not the genuine remedy; rather, the fundamental cause of it.
Remove the extra weight off your body!
When we discuss weight reduction, we’re addressing a problem that affects millions of individuals annually across the globe. It doesn’t matter if they are good, intelligent, or genuinely determined people. A determined person will inevitably arrive at the incorrect location if you give them the incorrect map.
That’s what I’ve discovered to be the main obstacle to weight loss. a severe absence of accurate, secure, and useful information. You must realize that the multi-billion dollar weight-loss industry depends on millions of individuals putting in work and spending money for it to function well.
Most people lose weight following the counterproductive techniques advocated by the majority of health gurus, only to gain it again. They exert a lot of effort to achieve their goals, but after they achieve them, they eventually gain the weight back—and frequently by a small amount. It’s time to take action and stop allowing this to happen to you if this is your story. I’m about to make things so simple that you probably won’t even notice. I’ve assisted many folks in losing and maintaining combined tens of thousands of pounds. What I’m about to share with you is effective. However, you must decide whether to carry it out.
You might as well go out and purchase some larger-size clothing right away if you’re concentrating on reducing calories to lose weight. According to research, lean muscle mass loss accounts for up to 70% of the weight you lose through conventional calorie restriction. Your muscle serves as the body’s mechanism for burning fat, and if you lose it through dieting, you’ll slow down your metabolism and put yourself at risk for long-term weight gain.
The issue is that most people focus on losing weight rather than body fat. You do not desire weight loss. You desire fat loss. The hormones are the key factor in this situation.
You’ve got to incite your body to secrete hormones that use stored body fat for fuel, and it’s as simple as that.
So how do we make this happen?
The first thing to understand is that you are either burning fat or storing fat… there is no in-between (Sounds very Zen doesn’t it?).
If you’re activating hormones that store fat all the time, then you’re automatically throwing yourself out of the game, even if you’re carefully counting your calories. Your body’s major fat-storing hormone is insulin.
You may think of it only regarding diabetes, but it’s one of the most important hormones to your survival (and it can make you very fat if you don’t know how to turn it off). Now comes the easy part.
Carbohydrates are the main trigger for insulin’s response. This includes all types of carbohydrates, such as fresh fruit and refined sugar-containing foods like cakes, candies, and soda. Examples of starches include bread, pasta, and potatoes. It makes no difference to your body.
When these carbs enter the body, insulin starts to work. You need to concentrate more on the other two macronutrient groups, protein and fat, to get your body into a state where it is burning fat more actively. According to a study in the Journal of Nutrition, eating more protein resulted in faster weight loss and lower blood fat levels. A study published in the New England Journal of Medicine also divided 132 participants—many of whom had metabolic syndrome or type 2 diabetes—into groups that consumed low amounts of carbohydrates or fat for six months.
While the low-fat group lost only 4.2 lbs on average, the low-carb group lost an average of 12.8 lbs. The group with fewer carbohydrates and more dietary fat lost weight three times as quickly! It’s about having a better ratio of all three macronutrient groups for you and your particular metabolism, not necessarily about eating a diet low in carbohydrates. This sounds fairly easy, right? Why then don’t more people do this?
On the front lines, I was present. The professors in my college nutrition classes kept telling us to eat more carbohydrates and less fat to stay healthy and maintain a healthy weight. You heard correctly. They instructed me to instruct my clients to do the exact opposite of what will be effective.
As a side note, many dietitians who heed this advice are overweight, as were my professors. If they are struggling with their weight and health, even if they are not overweight, they usually keep it to themselves.
. The political motivations behind their promotion of this are not as crucial as your ability to obtain this knowledge and use it to your advantage right away. You can encourage your pancreas to produce more glucagon rather than insulin by increasing the proportion of protein and healthy fats in your diet. If burning fat is your goal, using glucagon to start the breakdown of stored fatty acids for fuel is crucial.