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

sleep and weight loss

Sleep and Weight Loss: The Dynamic Duo
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project

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. 

Read on to learn the key ways that sleep and weight loss go hand in hand.

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,

headshot-175-spaceDr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs 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.

Written by Anthony Balduzzi
Dr. Anthony Balduzzi is a nationally renown men's health doctor & weight loss expert. When he's not coaching men at Fit Father Project, he's lifting weights, spending time with his family, or enjoying good pizza.