Exhaustion is a main ingredient in the recipe for a gut. “Sleep deprivation disrupts your metabolism, seriously sabotaging efforts to maintain an ideal weight,” says Jana Klauer, M.D., an obesity researcher at NYC’s St. Luke’s-Roosevelt Hospital. Here’s how it works: Fat cells produce a hormone called leptin, which tells the body how much potential energy it has stored. Since leptin production peaks at night, when you’re asleep, sleep deprivation can throw levels of the hormone out of whack. The end result? Your body has no idea how much energy it has banked, so you end up storing fat instead of burning it.
Consider a full night’s rest an integral part of any weight-loss regimen. Getting sufficient sleep will prevent lags in energy and help reduce carb cravings, notes Klauer. It’ll also help build gut-busting muscle. “Sleep deprivation causes a drop in the production of human growth hormone,” says Klauer. (This ensures the fat your body stores will make a beeline for your waistline.) “After a good workout, you get a lot more deep, slow-wave sleep, and it’s this cell-repairing stage of sleep where up to 70% of daily growth-hormone secretion takes place in young men.” Meaning, even if you’re getting in your time at the gym, you still need to hit the sack to complete the biological process that makes muscles pop.
Get seven hours a night.
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