The most important time for weight loss is at night.
Lose weight effortlessly
Canadian researchers recruited 123 obese adults (men and women) and put them on a weight loss diet with dietary monitoring by a professional. The intervention was simple: participants had to eat 600 to 700 kilocalories less than their body needed each day for 15 to 24 weeks. Throughout the experience, the quality and duration of participants’ sleep was assessed.
Result: the average weight loss of the participants was 4.5 kg. Of these 4.5 kg, 3.4 kg were fat, the rest represent muscle, water, bones, etc. But most of all, the most interesting result was that there was a very strong link between sleep duration and the amount of fat lost: those who slept more lost more weight and especially more fat (hence less muscle, bones, etc.). ).
More specifically, those who slept 5 hours a night lost an average of 3.6 kg, while those who slept 9 hours a night lost 6.48 kg !! This is a very important difference, without changing the diet. Researchers have concluded that sleep patterns strongly influence the success of a diet.
The way you sleep makes you lose weight
At night, our body is designed not to eat from our sleep. As a result, this is when our body produces large amounts of growth hormone, a hormone that helps restore nerves and muscles, but also gives our body the command to use fat to provide energy. Therefore, good quality sleep, which is quite large, is simultaneously synonymous with greater growth hormone production, which helps in fat burning and therefore in weight loss.
It is also the mechanism that explains why it is useless for athletes to look protein just before bedtime or worse, at night.
Improve your sleep with diet
The problem is that during a diet, especially if followed for a long time or if it is very restrictive, the quality and duration of sleep is reduced. To deal with this phenomenon we can:
- Take a complete multivitamin supplement to reduce the onset of sleep-depriving deficiencies (zinc, B vitamins, vitamin C, etc.).
- Magnesium supplement, especially at night.
- Take a soothing herbal tea or sleeping pills: valerian, passionflower, verbena, lavender, etc.
To further weight loss:
Report : Chaput J, -P, Tremblay A, Sleeping Habits Predict the size of fat loss in adults exposed to moderate calorie restriction. Obes Facts 2012; 5: 561-566.