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How to Burn Calories in just over night

Start engaging with your sleeping Strategy and, as you sleep, lose weight.

By andre medyPublished 3 years ago 7 min read
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Photo by Magda Ehlers from Pexels

>> How to Triggers Massive Weight Loss Overnight <<

Weight loss, everybody knows, is about what you eat and what you don't eat. But there is another aspect of vital importance to remember. Weight loss is all about aligning your food and sleeping patterns with your biological internal clock. Find out how to set the maximum fat-burning mode on this clock.

An ancient biological clock, one that operates with incredible, near 24-hour accuracy, is buried deep inside your brain. Your weight loss superpower is the recognition of this clock (aka the circadian rhythm).

Situated within the hypothalamus' suprachiasmatic nucleus region, this biological clock is mysterious, and more than a bit otherworldly. It responds to the sun's rising and setting, so that your sleep and wakefulness cycles match the Earth's rotation around its axis.

Not only is there a clock in your brain, there are also "peripheral" timekeepers that are synchronized by the master clock in the brain in other areas of the body, including the heart, liver and pancreas.

During sleep, the metabolic rate falls by about 15 per cent. If you think about it, with such obvious inertia, that's a remarkably small reduction. But don't be fooled; your body is busy carrying out endless repairs and metabolic processes while you slumber, blissfully unaware of the workings of your autonomic nervous system, and your brain is furiously burning fuel.

Your body clock orchestrates the secretion of major metabolic hormones while you sleep that affect the way you gain and lose weight. These hormones are developed in a cyclical way, including growth hormone, insulin, ghrelin and leptin.

As illustrated in the following three steps, obey your biology, and you'll find that losing weight is much easier when working with your body, not against it.

In three coordinated steps, sleep it off

"In the pathogenesis of several diseases, including metabolic disorders, disruption of circadian rhythmicity has been implicated" (Marcheva et al)

>> How to Triggers Massive Weight Loss Overnight <<

Stage 1 — Get the correct timing

The evidence is that meal timing is a major determinant of how food is burned for energy and is a human body mass index (BMI) predictor. Not only metabolism, but also core body temperature, efficiency and alertness may be influenced by meal timing.

"People who eat more food after 8:00 pm tend to have a greater BMI" (Fonken & Nelson)

To burn fat, by the time you go to bed, you must be in fasting mode. You must stop eating at least three hours before retiring and avoid late-night snacks in order to be in fasting mode.

The explanation for this is that, unlike glucose, your body turns to burning fat overnight under normal conditions. If you have a stomach full of food waiting to be digested, this will not happen.

The first of several major metabolic hormones swings into motion while you're in fasting mode and asleep. At night, growth hormone is dominant and becomes active at the start of the first stage of deep sleep. GH is a fat-mobilising hormone that activates the fat stores to release fat.

This fat provides the body with the fuel it needs, including those nightly repair jobs done by your autonomic nervous system, to perform its many metabolic activities. At this time, the lack of GH increases the breakdown of muscle protein which can result in increased fat mass.

"..the ".." The time of feeding could be crucial, particularly for meals with high energy content, and changes in this timing may have metabolic implications for obesity development and weight loss. (Garaulet & Purificación)

Also important is the timing of the first meal of the day. Ideally, between your evening meal and your first meal the next day, quit for 16 hours. "You are doing "intermittent fasting" this way. While this increasingly common practice does not have an official meaning, the IF fundamentals include a pattern of eating based on extended periods of abstinence. A long overnight fast is often called "time-restricted feeding" and, considering that you are asleep for half the time, is a relatively quick way to fast.

The levels of substances called ketones begin to increase during the last few hours of a fast in the morning when you are awake.

Ketones are made from fatty acids taken from body fat in your liver which provide the brain with oxygen. Therefore, when you make ketones, you burn body fat.

Takeaway: When you go to bed, be in fasting mode to encourage growth hormones to start fat burning, and wait 16 hours before eating your first meal of the day.

>> How to Triggers Massive Weight Loss Overnight <<

Stage 2 Ensure that you have at least seven hours of uninterrupted sleep

The risk of developing obesity is increased by inadequate sleep, and this is true of people of all ages. Just five nights without sleep will disrupt your appetite and make you eat more than you would usually eat.

What's a night deprived of sleep? Numerous research investigating the correlation between sleep and obesity have shown that the threshold for damage is less than six hours of sleep at night. This damage has been related to diabetes, metabolic syndrome and obesity.

Deprivation of sleep will make another metabolic hormone go awry. Insulin is a crucial component in fat metabolism. By eliminating any waste and converting it into fat, insulin controls blood glucose.

Your insulin sensitivity decreases if you do not get enough sleep, growth hormone is blocked, and insulin stays elevated, meaning you do not burn fat. Insulin sensitivity, the ability to effectively use insulin, decreases without adequate sleep.

Your insulin sensitivity can be 40 percent lower than average after 5 days of sleep restriction.

Two other essential metabolic hormones are also disrupted by lack of sleep: leptin and ghrelin. Both are active in controlling appetite.

Your goal is to generate as much leptin as you can, if you want to burn fat. Leptin is a hormone that suppresses hunger, secreted by fat cells, which reminds the brain that you are complete and does not require more feeding.

However, if you are sleep-deprived, output of this main appetite regulator falls.

Takeaway: Sleep for at least 7 hours to make sure that your hormones that burn fat, regulate appetite, will function at full ability.

>> How to Triggers Massive Weight Loss Overnight <<

Stage 3 — Stop social jetlag

Sadly, it is not just lack of sleep that can contribute to weight gain; it is also possible to sleep at the wrong time. The circadian rhythm is regulated by exposure to light and when this is disrupted you are at increased risk of, among other poor health effects, metabolic dysfunction.

They gain slightly more weight when mice, which are nocturnal animals, are fed during the day (when they will normally be asleep) than mice that are fed only at night, when they are usually awake and feeding.

At night, feeding affects your metabolism. People with "night eating syndrome" can consume the same amount as day eaters, but they have "abnormal metabolic hormone rhythms," like blood sugar regulation disruption.

Scientists have called this phenomenon of living against the clock "social jetlag," and this type of jetlag has been shown to significantly increase the risk of being overweight.

I'm sorry to say that if you're a shift worker, there is no solution to this problem; I can only advise you to make sure you're still getting seven to eight hours of unbroken sleep, and in a darkened room.

Photo by Robert Nagy from Pexels

Takeaway: Sleep at night, eat during the day, eat during the night.

Since 1980, the rate of obesity around the world has doubled, and at the same time, there has been a similar trend in decreased sleep length. The world is getting fatter. The proof that the two phenomena are related is rising and persuasive. Consider the US, where there is certainly less sleep for Americans. A 1960 study conducted by the American Cancer Society found that individuals usually enjoyed sleeping between eight and nine hours a night on average.

Fast-forward to 1995, when another study showed that sleeping for seven hours was the norm, this time by the National Sleep Foundation. By 2008, more than 30 percent of adults recorded less than 6 hours of sleep each night.

Your body balances its energy accounts every night, when you sleep, and in the morning you wake up and figure out how the books look. It does not have to be a fight with your body to lose weight, so learn to work with it, not against it. Check your setup and make sure that you're in fat-burning mode.

Obviously, the next step of your weight loss program focuses on the most appropriate food plan, now that you have the basics of your eating pattern.

>> How to Triggers Massive Weight Loss Overnight <<

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andre medy

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