Does lack of sleep increase unhealthy abdominal fat?
Do you often feel tired and drained, even though you get plenty of sleep? You may be one of the many people who are unknowingly storing excess abdominal fat. Unfortunately, sleep deprivation is a significant problem in our society today. And now we know that it’s not just affecting our energy levels and moods – it’s also causing us to store excess abdominal fat.
A new study has found that lack of sleep is a major contributing factor to abdominal obesity. So if you want to lose those love handles, you need to get more shut-eye! Keep reading for tips on how to improve your sleep habits and reduce your waistline in the process.
Abdominal fat, especially upper abdominal fat, is a significant risk factor for cardiovascular disease and other metabolic diseases. In addition, the new study found that just one week of sleep deprivation can increase abdominal fat.
You’re not alone if you’re having difficulties sleeping.
According to the National Sleep Foundation, nearly one-third of Americans report that they don’t get enough sleep regularly. Many factors can contribute to poor sleep, including stress, anxiety, and an unhealthy lifestyle. But now we know that lack of sleep can majorly trigger abdominal fat accumulation.
How does sleep deprivation cause an increase in abdominal fat?
There are several mechanisms by which sleep deprivation can lead to abdominal fat accumulation:
- When you’re tired, you’re more likely to crave unhealthy foods high in calories and fat.
- Sleep loss causes changes in hormones that increase your appetite.
- The increased calorie intake is one of the mechanisms by which sleep deprivation leads to abdominal fat accumulation.
So if you’re trying to lose abdominal fat, it’s essential to make sure you’re getting enough sleep each night.
How Much Sleep Do We Need?
Most adults need between seven and eight hours of sleep each day. However, some people may need more or less sleep depending on their age, health, activity level, and other factors. If you’re struggling to get enough sleep, you must talk to your doctor about possible solutions. You may also want to keep a sleep diary to track how much sleep you get each night.
Correlation between Abdominal fat and sleep deprivation.
A study found that abdominal fat increased in the group who slept for four hours compared to the group who slept for eight hours. The study also found that the increase in abdominal fat was more pronounced in the upper abdominal area. These findings suggest The findings of this study show that sleep deficiency is a previously unrecognized trigger for visceral fat deposits. The results of this study show that catch-up sleep does not lead to visceral fat losing in the short term, but it may be an important factor for weight control over time. and cardiovascular and metabolic diseases.
How to lose visceral abdominal fat?
What can you do to get more sleep and lose abdominal fat? First, it’s essential to identify any underlying factors disrupting your sleep. For example, if stress or anxiety keeps you up at night, many relaxation techniques can help you drift off to sleep.
You can make several lifestyle changes to lose abdominal fat, including getting more sleep, reducing stress, and making healthy food choices and exercise. Here are certain tips that will help you burn abdominal fat and improve your overall health.
- Establish a regular sleep schedule by going to bed and waking up at the same time each day.
- Create a relaxing bedtime routine.
- Make sure your sleeping environment is dark, quiet, and cool.
- Avoid caffeine and alcohol before bed.
- Avoid working or using electronic devices in bed.
Reduce stress levels by:
- Taking breaks throughout the day to relax and de-stress
- Practicing meditation or mindfulness.
- Exercising regularly.
Making healthy food choices:
- Eating a balanced diet with plenty of fruits, vegetables, and whole grains.
- Limiting processed foods, sugary drinks, and saturated fats.
- Drinking plenty of water throughout the day.
Aerobic exercise: Aerobic exercise is very effective at reducing visceral abdominal fat. Hence, if you want to lose abdominal fat, add aerobic exercise to your routine. Walking, jogging, biking, swimming, and dancing are excellent forms of aerobic exercise. You can also try HIIT (high-intensity interval training), which effectively burns abdominal fat.
Strength training: In addition to aerobic exercise, adding strength training to your routine can also help you lose abdominal fat. Strength-training exercises like weightlifting and Pilates help build muscle, which helps burn more calories at rest.
With effort and dedication, you can get the quality sleep you need to help reduce abdominal fat and improve your overall health.
What does Inadequate sleep do to your body?
- It interferes with the body’s ability to use insulin, leading to weight gain.
- Inadequate sleep increases levels of the stress hormone cortisol, which can lead to abdominal fat deposition.
- Causes changes in hormones that increase appetite.
- This leads to inflammation, which has been linked to obesity and other chronic diseases.
- It drives down leptin levels, a hormone that signals the brain when you’re full.
- Reduces human growth hormone levels, which helps build muscle and burn fat.
- Reduces levels of growth hormone, which helps to burn fat.
- Increases the risk of developing type II diabetes.
- Increases the risk of cardiovascular diseases.
If you’re not getting enough sleep, you must talk to your doctor about possible solutions. You may also want to keep a sleep diary to track how much sleep you get each night. Then, with effort and dedication, you can get the quality sleep you need to help reduce abdominal fat and improve your overall health.
How Does Sleep Influence Physical Activity?
It’s not just what you eat that determines your waistline—it’s also how much you move. And if you don’t get enough sleep, you may be too tired to exercise as often or as intensely as you otherwise would. That can lead to weight gain over time.
In one study, researchers looked at the physical activity levels of more than 18,000 adults over six years. They found that people who slept less than six hours per night were 30% more likely to become obese during the study than those who slept seven to eight hours per night. And people who slept five hours or less per night were 65% more likely to become obese.
In a nutshell, to maintain a healthy weight, you must ensure you’re getting enough sleep. So if you’re struggling to get enough shut-eye, talk to your doctor about possible solutions
In a nutshell, to maintain a healthy weight, you must ensure you’re getting enough sleep. So if you’re struggling to get enough shut-eye, talk to your doctor about possible solutions.
You may also want to try Tetrogen Day and Night formula.
Tetrogen Night formula contains Melatonin which helps you get a good night’s sleep and keep cravings in check.
Tetrogen Day contains Green Tea and other clinically proven extracts to boost your energy and help you Rebalance Leptin which helps reduce cravings.
Mike Dorfman is BS in Biochemistry from the University of Colorado. Mike’s has worked as a personal trainer for Gold’s Gym and helped many clients achieve their weight-loss and fitness goals.
To health first, weight-loss second. Mike and Tetrogen are here to help you make the transition to the healthier, happier, and thinner you!