How too much stress and not enough sleep effect your weight loss efforts.

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How too much stress and not enough sleep effect your weight loss efforts Stress, Sleep, and Weight Loss

Transcript of How too much stress and not enough sleep effect your weight loss efforts.

Page 1: How too much stress and not enough sleep effect your weight loss efforts.

How too much stress and not enough sleep effect your weight loss efforts

Stress, Sleep, and Weight Loss

Page 2: How too much stress and not enough sleep effect your weight loss efforts.

Many people don’t realize stress and sleep

play a role

Maybe a bigger role than you think

So HOW and WHY?

Page 3: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/diet/features/can-stress-cause-weight-gain

Hormones

Adrenaline

Instant energy, doesn’t last long

CRH

Decreases appetite…doesn’t last long

Cortisol

It’s job is to help the body replenish after stress

Stress

Page 4: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/diet/features/can-stress-cause-weight-gain

Cortisol Continued…

Hangs around a long time

Good for physical danger… bad for other stressors

Leads to visceral fat storage

Storage around the organs in the abdomen, “bad fat”

Fuel needed during fight or flight response is

carbs, so you crave simple carbs

Stress

Page 5: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/diet/features/can-stress-cause-weight-gain

Emotionally

Anxiety

Discomfort

Food is comforting

Mindless Eating

Boredom

Distracted

Stress

Page 6: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Mentally

You reach for food to keep awake

Often caffeine

Or sugary/ carby foods- rarely healthy choices

Unable to sleep at night- too wound up

Sleepy the next day… and the cycle continues

Sleep

Page 7: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Physically

Lack of sleep= metabolism to not function

properly

Need about 7.5 hours of sleep

More won’t make you drop weight

If you are currently getting less, you can start to

lose when you get 7.5

Sleep

Page 8: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

Hormonally

Leptin

Tells you you’re full

Ghrelin

Tells you to eat

Lack of sleep releases more ghrelin and less

leptin

Also, your metabolism isn’t functioning

properly from lack of sleep

Sleep

Page 9: How too much stress and not enough sleep effect your weight loss efforts.

You are too stressed and can’t get enough sleep… so there is nothing you can do about

it right?

NO

Excuses?

Page 10: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/diet/features/can-stress-cause-weight-gain?page=4

Stress

Exercise! Decreases stress

Do something you enjoy doing so it doesn’t cause

stress

Balanced diet

Relaxation time

Meditation

Avoid caffeine

Take vitamins

What can you do about it?

Page 11: How too much stress and not enough sleep effect your weight loss efforts.

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain?page=2

Sleep

Get good quality sleep

Avoid caffeine

Exercise- but not right before bed

Avoid big meals before sleeping

Getting enough GOOD sleep and still feeling

tired? Talk to a specialist

What can you do about it?

Page 12: How too much stress and not enough sleep effect your weight loss efforts.

Any Questions?

The End


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