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Sleep Better For Faster Weight Loss


Fatigue can kill your weight loss progress. Being tired makes you hungry and stressed. This causes you to eat more calories. Being tired also decreases your energy. This makes you workout with less intensity and decreases the amount of calories you will burn. If you want to lose weight and keep it off, you must sleep at least 7 – 9 hours EVERY night. To get a better night sleep:

  • Schedule your sleep. Planning is the key to permanent weight loss. This includes planning sleep. If you decide that you are going to sleep from 11 pm to 7 am every night, do that. No excuses. This includes the weekend.
  • Do not oversleep. 7 am is 7 am, even on Sunday morning. Oversleeping can throw off your sleeping pattern as much as under-sleeping. One extra hour will not kill you, but please don’t wake up at noon.
  • Beds are for sleep. Don’t do anything in your bed other than sleep. Don’t watch television or even read. You want your brain to associate your bed with sleep and only sleep. Actually, there is one other activity you can consider doing in the bed. However, some people consider that exercise, so it’s okay. ;)
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  • Exercise regularly. Exercise will help you burn extra calories and it will also improve the quality of your sleep. This includes strength training and aerobic activities. However, try not to exercise within an hour or two before your scheduled bedtime.
  • Limit caffeine. Caffeine is great in moderation. It can boost your energy, improving your mood or your workouts. However, try not to consume caffeine within six hours before your scheduled bedtime.
  • Lights and sounds out. Eliminate all unnecessary lights and sounds in your sleeping environment. This will create a more tranquil sleeping environment and lead to better sleep.

A good night’s sleep is essential to permanent weight loss. Use these strategies to help improve your sleep.

Dr. Kalvin Chinyere is a weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog

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About the Author

Dr. Kalvin Chinyere is a physician, weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

Community Thoughts (21)

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  1. I’d sure like to sleep 7-9 hours a day but the reality is there is just no way I can have a job, a family and exercise and have that much “free time.” 7 is doable and I do occasionally get 7 hours. but 9 hours? Isn’t going to happen.

  2. HiroNo Gravatar says:

    great website, i felt more motivated to lose weight!

  3. Hah…I’ve got another one. Don’t have a baby! ;)

  4. TomerNo Gravatar says:

    The part about Schedule your sleep. That isn’t possible. What happens when you want to go out on weekends? You can’t go to sleep at 11pm that night, it could come out 2-3am, which will make you wake up at noonish… :/

  5. JohnNo Gravatar says:

    Most mornings I up at up 3:59 a.m. and out the door by 4:10 a.m., so I got to sleep at about 9 p.m at the latest. I have to force myself to do that. And has anyone else noticed that good t.v. shows are coming on later and later each year. Lost from 9-10, ouch!

    • Dr. KalNo Gravatar says:

      Invest in a TiVo my friend. That way you get your sleep and you don’t have to watch the commercials.

    • IsraelNo Gravatar says:

      Wow, that’s dedication. I noticed the shows are on later, maybe it’s a conspiracy to force working folks into being less productive at work due to tiredness and lack of sleep. OR maybe it’s a plan to force consumers into purchasing tivo’s and DVR’s since they can’t stay up so late!!

  6. AkavarNo Gravatar says:

    yea heres to TiVo! cant live w/o one of those things! Interesting stuff… i never knew how important proper sleep was for healthy weight loss. good stuff.
    ~Mike

  7. AbiNo Gravatar says:

    Good advices, thanks.

    **I wonder what will happen to this blog, if you have get back into shape of your dream? are you going to shut this blog down?

    • IsraelNo Gravatar says:

      It’s not a matter of IF, it’s a matter of when, and that when will be real soon. I plan on continuing to blog about health and fitness, so this site isn’t going anywhere.

  8. ShaunNo Gravatar says:

    Great tips, I think all men get their share of bed-exercise.

    As for the caffeine thing, I tend not to eat at all or drink anything but water/milk 6 hours before my scheduled bedtime. I was always told that eating way too much before going to sleep increases your weight because your body isn’t digesting it as it would when you’re active. Makes sense I guess.

    Thanks for the useful article man, it always encourages me to look after myself a little bit more.

  9. JacobHillNo Gravatar says:

    Wow I never tought about sleeping affecting my training but i guess you are right. Good job

    Jacob

  10. Great tips, I think all men get their share of bed-exercise.

  11. Thanks for tips. I doubt about sleep time if i cann’t sleep 7-9 hr. at night but 5 hr. at night and 3 hr. at noon. Is it ok?

  12. Thanks for great tips but i doubt Is it ok if i sleep 7 hr. at night and 2 hr. at noon?

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