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In this video you're gonna learn how to lose belly fat by sleeping more based on the latest research. ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄ Key points: 1 - Sleeping More While in a Caloric Deficit Allows You To Burn More Fat And Keep More Muscle Study University of Chicago https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/ Study compared 8.5-hours-in-bed phase vs In the 5.5-hour phase Cutting back on sleep to 5.5 hours reduced fat loss by 55 percent. The number of calories they consumed was about ~1450 per day. Lost an average of 6.6 pounds during each 14-day session. During weeks with enough sleep, they lost 3.1 pounds of fat and 3.3 pounds of lean body mass. During the 5 hour sleep weeks participants lost an average of 1.3 pounds of fat and 5.3 pounds of fat-free mass. Lesson: While in a caloric deficit a sufficient amount of sleep helps you retain more muscle mass and lose more fat. 2 - Sleeping More Will Help You Be Less Hungry The same University of Chicago study checked ghrelin levels. During those weeks of 5.5 hours in bed the ghrelin levels of participants rose from 75 ng/L to 84 ng/L. Ghrelin is a hormone that increases appetite, and also plays a role in body weight. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. https://www.ncbi.nlm.nih.gov/pubmed/18564298 Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ Higher ghrelin levels have been shown to reduce energy expenditure, stimulate hunger and food intake, promote retention of fat and increase hepatic glucose production to support the availability of fuel to glucose dependent tissues. Research study https://press.endocrine.org/doi/abs/10.1210/jc.2004-1003 found that sleeping less than 6 hours triggers the area of your brain that increases your need for food while also depressing leptin (satiety hormone) and stimulating ghrelin (hunger hormone). 3 - Lack of Sleep Reduces Your Self-Control and Willpower to Fight Off Cravings Study published in Nature Communications found that a single night of sleep deprivation can impair activity in your frontal lobe, which controls complex decision-making. https://www.nature.com/ncomms/2013/130806/ncomms3259/full/ncomms3259.html Additionally lack of sleep increases your cortisol levels. And that also activates reward centers in your brain that make you crave food A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time, even if you just ate a big meal. Additionally Lack of sleep diminishes mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. When we get tired we have increased activity in the amygdala, the reward region of your brain. This is one of the reasons why sleep deprivation destroys all adherence to a diet. It makes you crave very high-calorie foods. When rested you can greatly fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods. Lastly a research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain. https://www.sciencedirect.com/science/article/pii/S0306453013000176 4 - Sleep Sabotages Your Gym Time Scientists from Brazil in 2011(https://www.ncbi.nlm.nih.gov/pubmed/21550729) found that sleep debt decreases protein synthesis which causes muscle loss. Lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone which is your natural source of anti-aging and fat burning that also facilitates recovery. The already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system. It's a very bad cycle with 1 simple solution: Get more sleep. As usual post your questions in the comments below! Talk soon, Mario For more check out: Facebook: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music used: DEAF KEV - Invincible https://www.youtube.com/watch?v=J2X5mJ3HDYE Facebook https://www.facebook.com/officialDEAFKEV YouTube https://www.youtube.com/user/ATMDubstep

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