11. Get seven to nine hours of high-quality sleep.
Key Point: You Must Find A Way To Sleep No Matter What. Too Little Sleep Packs On Fat
Sleeping less than seven hours a night or constantly awakening throughout the night can lead to more than just feeling spacey and requiring a caffeine IV to get you through the next morning. You also knock your fat-burning hormones out of whack and set the scene for weight loss resistance. Too little sleep, for instance, elevates your insulin levels.
Insulin is a storage hormone: it stores fat very well. A study in The Journal of Clinical Endocrinology and Metabolism found that even healthy people who got too little sleep for even one night increased your risk for insulin resistance. Other studies show just one terrible night’s sleep increases levels of your stress hormone cortisol and your hunger hormone ghrelin the next day. Translation: you’re more stressed out and hungrier.
You can predict how that scenario will play out! But wait, there’s more. Not getting enough sleep can make you leptin resistant. Leptin tells your brain to stop eating, but when your brain cells become leptin resistant, they stop “hearing” that hormone. You’re more apt to get seconds at the buffet even if you’re not hungry. Related PEERtrainer Article: How To Sleep Better Naturally