Hi, I’m George Tsanis, welcome to fat Loss Tips and tricks. Today I want to talk briefly about sleep and fat loss. Many great studies have come out in the last few years proving that sleep deprivation can slow down your rate of fat loss, but one study of significant interest came out in October 2010. In this study, 10 overweight adults were exposed to two 14 day periods separated by 3 months each period, involved sleeping either 8.5 hours a night, phase 1, or sleeping 5.5 hours a night, phase 2. Both 14 day study periods involved the same diet, a 10% caloric deficit from their basal metabolic rate. In the first 14 day period, 8.5 hour sleep, subject lost an average of 3 kilograms, 6.6 pounds in both sleep sufficient and sleep deficient 14 day phases, but, in the 8.5 hour stage, the 6.6 pounds of weight loss was comprised of 3.1 pounds of fat and 3.3 pounds muscle tissue, and in the 5.5 hour sleep phase, the 6.6 pounds of weight loss was comprised of 1.3 pounds of fat loss and 5.3 pounds of muscle loss. That’s a lot of muscle loss folks, and in the end, that translates into a higher body fat percentage for the sleep deprived group.
The average calorie intake was about 1450 calories, with macronutrient ratio of 48% carbohydrates (168 grams of carbs), 18% fat (53 grams of fat), and 18% protein (63 grams of protein). I’m not sure why scientists are still using such diet ratios when we know that limiting carbohydrates will result in faster fat loss, and limiting both fats and proteins slow down your rate of fat loss. So one thing I didn’t like about the study was its very low protein content, and this could have a lot to do with the final results, that being so much muscle loss at the expense of fat loss. A few other outcomes of this study was that during the sleep deprivation phase, the hormone ghrelin, which does many things in the body such as making us hungry, slowing down our metabolic rate, so less calories burn per day, and also make more calories go towards fat storage, was elevated. This could have been from a combination of sleep deprivation and being protein deficient. It’s been shown that diets higher in protein do lower ghrelin. In the sleep deprived group, less fat and more protein and carbs were being used for energy. So sleep deprivation, even in the face of calorie reduction, limits your rate of fat loss.
My tip to you is that regardless of whether you’re trying to lose fat or not, you should always give your body enough sleep, but as this study shows, depriving your body of sleep during caloric reduction results in about 75% of weight loss coming from muscles. Not good. Another tip would to include resistance exercise. Weight training has been shown to protect you from muscle loss muscle and elevate resting metabolic rate, both situations being very common during fat loss phases. And my last tip would be to make sure your getting about 0.8 to 1.2 grams of protein per pound of bodyweight. Higher protein diets will help you maintain and even increase muscle size, curb your hunger, and result in more fat oxidation, fat burning. I hope you found this video interesting and helpful. For more tips and tricks stay tuned here for more videos, and my Fat Loss Tips and Tricks page at Facebook, my blog, and at twitter, I’ll post all the urls in the comment box.
For consultations, one on one personal training, phone, email, video and online training, check out my services at my blog page, or send me an email to see how I can be of help to you.
Cheers to great health and happiness, I’m George Tsanis Workout Solutions
Calotren, a natural protein formula, is an essential nutritional supplement for the body. It helps the body to shed toxins and excess body fat naturally. The natural ingredient assures no side effects.
Calotren, a natural protein formula, is an essential nutritional supplement for the body. It helps the body to shed toxins and excess body fat naturally. The natural ingredient assures no side effects.
6 comments:
Fat Loss Tips and Tricks Sleep and Fat loss 1
Hi, I’m George Tsanis, welcome to fat Loss Tips and tricks. Today I want to talk briefly about sleep and fat loss. Many great studies have come out in the last few years proving that sleep deprivation can slow down your rate of fat loss, but one study of significant interest came out in October 2010. In this study, 10 overweight adults were exposed to two 14 day periods separated by 3 months each period, involved sleeping either 8.5 hours a night, phase 1, or sleeping 5.5 hours a night, phase 2. Both 14 day study periods involved the same diet, a 10% caloric deficit from their basal metabolic rate. In the first 14 day period, 8.5 hour sleep, subject lost an average of 3 kilograms, 6.6 pounds in both sleep sufficient and sleep deficient 14 day phases, but, in the 8.5 hour stage, the 6.6 pounds of weight loss was comprised of 3.1 pounds of fat and 3.3 pounds muscle tissue, and in the 5.5 hour sleep phase, the 6.6 pounds of weight loss was comprised of 1.3 pounds of fat loss and 5.3 pounds of muscle loss. That’s a lot of muscle loss folks, and in the end, that translates into a higher body fat percentage for the sleep deprived group.
The average calorie intake was about 1450 calories, with macronutrient ratio of 48% carbohydrates (168 grams of carbs), 18% fat (53 grams of fat), and 18% protein (63 grams of protein). I’m not sure why scientists are still using such diet ratios when we know that limiting carbohydrates will result in faster fat loss, and limiting both fats and proteins slow down your rate of fat loss. So one thing I didn’t like about the study was its very low protein content, and this could have a lot to do with the final results, that being so much muscle loss at the expense of fat loss. A few other outcomes of this study was that during the sleep deprivation phase, the hormone ghrelin, which does many things in the body such as making us hungry, slowing down our metabolic rate, so less calories burn per day, and also make more calories go towards fat storage, was elevated. This could have been from a combination of sleep deprivation and being protein deficient. It’s been shown that diets higher in protein do lower ghrelin. In the sleep deprived group, less fat and more protein and carbs were being used for energy. So sleep deprivation, even in the face of calorie reduction, limits your rate of fat loss.
My tip to you is that regardless of whether you’re trying to lose fat or not, you should always give your body enough sleep, but as this study shows, depriving your body of sleep during caloric reduction results in about 75% of weight loss coming from muscles. Not good. Another tip would to include resistance exercise. Weight training has been shown to protect you from muscle loss muscle and elevate resting metabolic rate, both situations being very common during fat loss phases. And my last tip would be to make sure your getting about 0.8 to 1.2 grams of protein per pound of bodyweight. Higher protein diets will help you maintain and even increase muscle size, curb your hunger, and result in more fat oxidation, fat burning.
I hope you found this video interesting and helpful. For more tips and tricks stay tuned here for more videos, and my Fat Loss Tips and Tricks page at Facebook, my blog, and at twitter, I’ll post all the urls in the comment box.
For consultations, one on one personal training, phone, email, video and online training, check out my services at my blog page, or send me an email to see how I can be of help to you.
Cheers to great health and happiness, I’m George Tsanis Workout Solutions
Calotren, a natural protein formula, is an essential nutritional supplement for the body. It helps the body to shed toxins and excess body fat naturally. The natural ingredient assures no side effects.
Calotren, a natural protein formula, is an essential nutritional supplement for the body. It helps the body to shed toxins and excess body fat naturally. The natural ingredient assures no side effects.
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