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Do you want to lose a few kilos by the end of the year and get in top shape? Then get into bed!
Now you're probably wondering how sleep is supposed to have a positive effect on your six-pack? We'll explain it to you.
Sleep and weight loss: What does science say?
For one, it's natural that you have less time to stuff yourself with cheat meals and snacks when you spend more time in the land of dreams. Makes sense, right?
On the other hand, Nedeltcheva and colleagues published a study in 2010 that examined the effect of sleep duration on weight loss.
The participants were allowed to sleep (or spend time in bed) for either 8.5 hours or only 5.5 hours per night over 14 days while maintaining a moderate calorie deficit.
More sleep, less fat – what the study shows
Although both sleep durations led to roughly the same overall weight loss (about -3 kg in body weight), the devil is in the details:
While the participants who slept 5.5 hours lost 0.6 kg of body fat, those who slept 8.5 hours lost a whopping 1.4 kg. On the other hand, the loss of fat-free body mass was 1.5 kg with 8.5 hours of sleep and a whopping 2.4 kg with 5.5 hours of sleep.
More sleep therefore leads to better body composition (i.e., a better ratio of muscle mass to fat mass) when following a calorie-reduced diet.
As always, the study naturally has some limitations. For example, the participants only consumed 18% of their calories in the form of protein during the study period. A high protein intake is recommended when following a calorie-reduced diet to minimize the loss of fat-free mass.
Nevertheless, sleep deprivation also increased hunger and lowered the basal metabolic rate (the calorie expenditure at rest; "resting metabolic rate") – neither of which is exactly conducive to losing weight.
Adequate sleep therefore seems to play an extremely important role in maintaining muscle mass during a calorie-reduced diet.
Practical tips for your diet: Sleep, train, fuel up on protein
We have the following practical tips for a successful diet:
- A moderate calorie deficit combined with a high protein intake (with 2.5 g per kg of body weight, you're on the safe side)
- Regular strength training to stimulate protein synthesis and maintain muscle mass
- Supplementation with micronutrients (vitamins & minerals) to prevent deficiencies during the diet
And last but not least
- GO TO BED in good time!
Speaking of sleep, are you familiar with our Melatonin Gummies?
Perhaps we should list them under "Diet" in our online shop after the Nedeltcheva et al. study. What do you think?
What you definitely shouldn't sleep through, however, are our fantastic discounts! To help you achieve your fitness goals even more easily, we have some of our top products in the Sale, including our outrageously delicious Melatonin Gummies for a relaxing night's sleep!
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