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Sleep and Weight Loss: Why Getting Your ZZZs Can Help Reduce Your Lbs

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

sleep and weight loss
Batman and Robin, Mario and Luigi, Spongebob and Patrick are nothing compared to the dynamic duo of sleep and weight loss. When it comes to losing weight, many of us just think of dieting and exercise.
sleep and weight loss
But when we consider how much time and energy it will take to commit to a healthier lifestyle, what do you think usually gives?

Sleep is what most men leave out.

In fact, one in three adults do not get enough sleep.

The ironic thing is, the second you start trying to lose weight, getting more sleep should be at the top of your list.

The video below will give you some more ideas of how to improve your sleep.

Sleep and Weight Loss: Hormone Regulating

When you go to sleep, your body does all kinds of necessary and amazing things.

Your body increases blood flow to your muscles, repairs injuries, restores your energy, and much more.
sleep and weight loss
For those trying to lose weight, one of the best things that happens while you sleep is hormone regulation.

When you get a full nights sleep, your body suppresses a hunger hormone called ghrelin, and stimulates an appetite-controlling hormone called leptin.

In order to optimize your weight loss and hunger control, you should shoot to get 7 to 9 hours of sleep per night.

Sleep and Weight Loss: Injury Recovery and Prevention

When you're kicking physical activity into high gear for weight loss, injury may occur.

Sleep is one of your body's greatest tools to prevent and recover from injury.
sleep and weight loss
When you're asleep, your body increases blood flow to any injured spots, which helps repair bones and muscles alike.

Your body also releases anti-inflammatory hormones, like Prolactin, which reduces the pain of achey joints.

By preventing and caring for your injuries with proper sleep, you'll be able to continue your workout regimen and lose weight.

Sleep and Weight Loss: Increased Productivity

Being sleep deprived can make you feel a lot of things– grumpy, worn down physically, and distracted.
sleep and weight loss
For men who work jobs and hold families together, it's really not an option to be distracted.

Those who are losing weight especially know that a certain level of motivation and determination needs to be present.

That's where sleep comes in.

Getting 7 to 9 hours of sleep per night ensures that you are focused and productive the next day.

You can channel this productivity into your weight loss routine.

Get Your Sleep Schedule Back on Track

If you think that you're currently sleep deprived, don't panic!

Now that you've learned all the serious benefits that sleep provides your body, it's time to make sure that you can get those 7 to 9 hours of shut eye.
sleep and weight loss
Our 6 steps to improving your sleep schedule give you the tools to do just that.

From conquering your “monkey mind” to avoiding blue light, you'll learn how to create a sleep schedule that you can actually stick to.

Remember: quality sleep leads to quality of life.

Of course, your diet and workout routine are both also key to losing weight.

That's why you can check out our free 1-day meal plan and our 24-minute fat burning workout to get you started.

sleep and weight loss
If you're further down the line in your weight loss journey, consider joining our personalized 30-day health plan called FF30X.

Your friend in health,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info into sleep and weight loss.


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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