Is Poor Sleep Ruining Your Weight Loss Efforts?
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- čas přidán 11. 08. 2022
- Here is a link to my 6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermit...
In this video, Dr. O explains how poor sleep makes gaining weight easy and losing weight hard.
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/?referralCode=E9AB633FE56C0548990
So true, when I sleep well I wake up lighter and with incredible energy.
Eat 3 hours before sleep, so your body does stay up working metabolism your food.
This is great advice, Leticia. One study showed that late-night eating kept you from burning 15 extra grams of fat per day. This doesn't sound like a big number, but that would add up to over 12 pounds of fat per year.
I am more and more convinced that sleep is the foundation of any sustainable weight loss program.
Fantastic. Love the way you articulate the information it’s engaging and easy to follow. Plus what’s conveyed is profound and not talked about nearly enough. Thank you for sharing!
I truly appreciate the kind words. I agree 100% that these issues need to be shared. So many people jump into weight loss without dealing with the issues that will sabotage their progress 9 times out of 10.
I would love your feedback on the video I recently did about the importance of exercise during a diet as well if you happened to see it ::)
Good for you dude. I'm 64 and for my whole life sleep has been a challenge. Many days of going to work without sleeping the night before. 3 or so months ago I started taking Melatonin. It has really made a difference. I go to sleep a bit better, but when I do sleep it is much deeper. Seems like I am sleeping 1/2 to a whole hour longer. Since I started taking the melatonin I have had 2 restless nights. Best stretch of my life, hands down. Did try melatonin a few years ago. I think it was the second time I took it I had a very anxious feeling and quit taking it. Don't know what happened then but it has not recurred.
I am so happy to hear that you are on the road to better sleep. Sleeping BETTER is even more important than sleeping LONGER. I like to get as much benefit as I can from every minute of my sleep. What other things have you tried? I am a big fan of sleep supplements, but building a better sleep lifestyle (called sleep hygiene) is always something to consider as well.
If you scroll back a few videos, I made one with 10 tips to get better sleep. Give it a watch and see if any of them resonate with you. Ask away if you have questions. I am here to help.
Wow, wow wooowww! This is exactly what I need!!! I just hopped off to buy the course! I have gone from 373 to 298 by practicing intermittent fasting. It's time to sleep right, deal with my mind and get the rest in check. New subbie here
First off, congratulations on your success using intermittent fasting for weight loss. I know how hard it is. I can't wait to hear what you think of the course. I poured my heart and soul into it. The science is clear that better sleep will enhance your health and improve your weight loss efforts. I am excited for you :).
You brought up a great point when you talked about dealing with your mind. True behavior change is the only way to make weight loss like ours permanent. I look at the world through a completely different lens now.
Please let me know if there are any other topics that you would like to see me cover. Feel free to comment here or message me in the course. I am here to help :)
Hello Dr. O, I just discovered your channel today and I am soo thankful. I have been doing intermittent fasting and low carb, but I only lose weigh rin the beginning and now struggling to lose more. And after watching this video, I know that I have to work on my sleep coz most night I only sleep 6 hrs or less. This must be the reason why it's so difficult for me to lose the weight.
Sleep is a critically important part of weight loss. Most people just haven't been taught that yet. I call it the number 1 roadblock to weight loss besides not being in a calorie deficit.
Here is a newer video where I cover even more reasons why poor sleep is sabotaging you weight loss efforts
czcams.com/video/uw_CHTiN1LU/video.html
Let me know if you have any questions about tips for getting better sleep as well
Wow, I just watched a few of your other videos tonight and commented on one and you replied back. Of course, I've subscribed. You have fantastic videos! Very concise and informative! Of course, I subscribed. This is great info and I love your before and after pics! Your first video came into my feed on CZcams tonight. Hoping to get off my CPAP machine soon and lose more weight. This is information that not many people talk about in their weight loss videos. Hope your channel grows a lot! Time for me to go to bed now to get some sleep! 🤗 Thank you!!!
Thank you so much for the kind words. I do my best to reply to every comment. You are here because you want answers. I want to provide them whenever possible :)
I am not sure if you have seen this one yet, but this is the video I use to convince anyone that doesn't see how sleep could be their main weight loss roadblock:
czcams.com/video/uw_CHTiN1LU/video.html
I am glad that you got off CZcams and went to bed :)
Dr Frank, whenever I diet hard such as one meal a day ….I lose my sleep quality and duration. I end up waking up in the middle of the night. Partially perhaps due to a bit of hunger I guess, this happens more on a Keto style low carb diet. I simply don’t understand this problem. Lack of sleep eventually causes short temperedness harder to stay on a diet.
Thanks for reaching out. I am sorry to hear about your sleep disturbance.
Hunger can definitely play a role, but there are other factors at play as well.
Intermittent fasting and dieting increase norepinephrine levels. This is a chemical that stimulates the brain. It actually boosts your metabolic rate and increases focus. This is where the mental benefits of fasting come from. The only problem is that you don't want stimulation and mental focus when you are trying to sleep. You want the opposite to occur.
Aggressive dieting also stimulates the stress hormone cortisol because it is needed to help our body make glucose. This also explains why it happens more on a low-carb diet.
This combination is my best guess as to what is causing your sleep issues. Now, what is the solution?
1. It is usually worse in the beginning and gets better for most people. It was definitely an issue for me when I first started, but it went away after the first few weeks and has not returned. I do need about 1 hour less sleep on the nights when I am fasting, but I see that as a good thing more than a problem now.
2. The best solution for me was to go to bed earlier on my fasting days. This may not work for everyone, but I found that I got a lot more quality sleep if I went to bed earlier. Perhaps I was less hungry.
3. If it is still an issue, you may need to use a less aggressive fasting approach. Perhaps you would be better off with a 20:4 approach, or something like 16:8 fasting. We are all different. There is not right way for all of us to do this. Some people just don't do as well with aggressive fasting.
4. You need to focus on good sleep habits. I have worked with many people who were able to get their sleep under control while fasting by creating a better sleep lifestyle.
here are some tips that may help you:
czcams.com/video/MDdileB0HsU/video.html
And here is a newer video about how important sleep is for weight loss:
czcams.com/video/uw_CHTiN1LU/video.html
I hope that something in here helps you out. I would love to hear what you decide to try and how it goes.
You did it!!! You started the weight loss program! 😃
I sure did. I have actually recorded 70 videos already. Just editing them and figuring out the best way to share them
Also, I think you will really like the video on exercise during weight loss. Let me know if you can't find it :)
Great video!!!
Thank you. I’m glad that you liked it. The science behind sleep and our weight is shocking to say the least.
Me again. I wanted to point you to a more recent video I did that added some more ways that sleep impacts our weight. It is called Is Poor Sleep Making You Fat? Enjoy :)
THIS IS EXCELLENT INFORMATION!!!!! Thank you Dr. O! You and Dr. Jason Fung are heroes!! I love that you actually did this and are helping others. I have subscribed to your channel Todsy is 4/5/023
Thank you so much for the kind words. I truly appreciate it, and Dr. Jason Fung is the person that I credit with getting me interested in low-carb and intermittent fasting in the first place.
I am definitely glad that you got a lot out of my sleep videos. Those videos are not near as popular as my fasting videos, but there is an incredible amount of research that points to sleep as a powerful fat-loss tool.
Reach out if you have any questions. I am here to help.
Great video! Thank you Frank... I try my best to get 8 hours of sleep but it doesn't happen all of the time... Naps makes it up.. lol
I completely understand that great sleep is not always possible. Focus on sleep quality if you can't focus on sleep quantity :). And napping is a really smart idea to make up for lost sleep time
Doctor O I find it very hard to get sleep in check while I am doing full time work and school in a master's program. What would you say is a decent amount of sleep for a person doing full time school and work?
First off, congrats on continuing your education. I hope that it is going great Larri :)
The research is clear that 7-9 hours is ideal. The problems with poor sleep really kick in at anything less than 6 hours. The only honest answer that I can give you is to try to get as much as you can.
I know that perfect sleep is not going to be possible for you right now. I have been there as well. I was working FT, commuting, taking courses, and raising a baby. Something had to give, and that something had to be sleep.
Here are my best tips for you:
1. If you can't focus on quantity, make sure your sleep is really high quality. Make your bedroom cool, dark, and boring. Don't stay up late for anything that you wouldn't be willing to set your alarm early to do. Cut anything out of your night that you can to make room for sleep.
2. Nap whenever you get a chance. Even 10-20 minute naps offer some value. I don't recommend napping if it will keep you from getting a full night's sleep, but if you aren't able to sleep 7-9 hours, then you need to make due.
3. Remember that this is temporary. Sleep can become a priority once you have time.
I hope this helps a bit.
Dr. O
Sleep is so important, I am usually down about 2 lbs after a good sleep
Amen to that! I know that my sleep videos are not near as popular as my fasting videos, but I am going to keep spreading the message. Poor sleep will absolutely keep people from reaching their fat loss goals. Once you start sleeping well, there is no going back :)
Umm…tell this to my hormones!!
Sleep can play very cruel tricks on us. It is the best thing we can do for our hormones and mental health, but hormonal issues and stress/anxiety cause issues that make it hard to sleep. The problem prevents the cure :(.
Reach out if you ever have questions about things to try. I have several other videos about sleep. It is always my pleasure to help