6 Effective Weight Loss Tips For The Sleep Deprived

How To Lose Weight When You Aren't Getting Enough Sleep

The most important step to losing weight is to make sure you’re getting enough sleep. When you don’t get at least 7 hours of sleep a day, your stress hormone called cortisol begins to flood your body. High levels of cortisol have been linked to rapid weight gain, especially around the tummy area. On top of this, not sleeping enough makes you too tired to go to the gym and more likely to make poor diet choices through the day. However, even if we understand the importance of sleep, it’s difficult for all of us to actually act on it. A demanding job can completely wreck your sleep cycle and there’s not much you can do about it. But late nights don’t mean you have to be resigned to never losing weight. Here are six ways you can lose weight even if you aren’t getting enough sleep.

1. Skip High Intensity Interval Training

Lift Moderate Weights Instead

High intensity interval training workouts have been

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praised for their ability to burn a lot of calories in very little time. If you have a small window of time to work out during, it might make sense to you to do a lot of HIIT. However, they’re not as beneficial for you if you’re low on sleep. HIIT exercises increase your cortisol levels which is not a good thing if you already have too much cortisol in your body. Instead, lift moderate weights and incorporate full-body exercises like squats and deadlifts.

2. Drink Some Coffee Before Your Workout

 Caffeine Gives You An Energy Boost

Running low on sleep can make you feel too exhausted to exercise properly. Caffeine in coffee is a great mood-booster and fills you with energy. Drinking one cup of coffee before hitting the gym can give you the fuel you need to get through your workout. On caffeine, you don’t feel workout-fatigue as much, so you’re likely to work out harder. Stick to plain black coffee

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or just coffee with a little milk, instead of loading up on cream and sugar. If you work out at night, don’t drink too much coffee because this might interfere with your already messed up sleep cycle.

3. Commit To At Least 10 Minutes Of Exercise

Focus On Getting 10 Minutes Of Physical Activity A Day

If you’re too tired for a full-blown workout, try exercising for just 10 minutes a day. 10 minutes of moderate exercise every single day, goes a long way in helping you lose weight. You don’t have to pick something too strenuous or complicated. A brisk walk or light jogging works perfectly. Once your 10 minutes is up, you probably won’t stop exercising because you’ll begin to actually enjoy it.

4. Stock Up On Health Foods

Rid Your Kitchen Of All Temptations

When you come back tired from work, late at night, you’re

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likely to eat something really unhealthy for dinner. Healthy cooking is often considered complicated and time-consuming, but it doesn’t have to be. Buy easy-to-cook whole grains, fruits and pre-cut frozen vegetables. This minimizes prep time so you don’t feel daunted by the prospect of cooking. Just throw in these vegetables into a hot pan with some seasoning for a quick stir fry and eat them along with whole grains. Don’t buy unhealthy food and tell yourself you’ll eat them in moderation, because you most likely won’t. Make sure there’s only healthy food in your home and your diet will immediately improve.

5. Snack Healthy

 Choose Low Calorie Snack Options

One of the bad health habits that develops when we don’t get enough sleep, is that we start snacking on junk. When we’re tired through the day, our body keeps pushing us to eat more food for energy. Our first instinct is to usually reach for a bag of chips, candy or other gratifying,

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yet unhealthy food. Cut out unhealthy snacking from your life and you’ll begin to notice a huge change in your weight. Make sure you have high-protein, low-calorie snacks on you whenever you feel the urge to eat something. Protein bars, nuts, peanut butter, fruit and vegetables are great options.

6. Drink Enough Water

Keep Yourself Hydrated

Many times when we feel hungry, we’re actually thirsty. If you snack too often throughout the day, it might just be your body trying to tell you that you need more water. Drinking water is also important because it prevents water retention and helps you lose water weight. You can drink a big glass of water before each meal to stay hydrated and keep yourself from eating too much.