Is Lack of Sleep Affecting Your Weight Loss?

Nov 15, 2020 | Blog, Weight Loss Tips | 0 comments |

Weight loss is about so much more than what foods you eat. With the recent daylight savings time change we experienced here in Vancouver, a popular topic amongst our weight loss coaches recently has been sleep, and its effects on weight loss. 

Written by the experts behind the medical-based Ideal Protein weight loss protocol,  the below white paper Sleep and Weight Loss highlights the importance of getting a good nights rest.

If you are trying to lose weight then be sure to give Sleep and Weight loss a read!


IP logo



Anyone who has had a poor night’s sleep can tell you how it impacts their productivity the next day. Feeling sluggish, dull, and not at one’s best are all hallmarks of a lack of sleep. Now add on the increased stress levels of a global pandemic and you may find yourself feeling extra groggy in the morning. 

But what are the impacts of sleep deprivation outside of how we feel the next day? Not getting enough shuteye is being tied to serious consequences for both general health and weight loss. 

People who don’t get enough sleep:  

  • Suffer from increased hunger and appetite  
  • Have impaired impulse control  
  • Consume more food, especially high calorie foods, than the well-rested  Feel decreased satisfaction after eating  
  • Experience decreased effectiveness of weight loss when dieting 

How much sleep is enough? 

Most people need between seven and nine hours of sleep per night. 

Why is sleep so important? 

Among other things, adequate sleep fine tunes the balance of insulin and glucose, regulates our appetites, and helps our brains make the right choices about what to eat rather than impulsively gobbling down sweets. 

Key appetite-controlling hormones leptin and ghrelin, which signal feelings of fullness and hunger respectively, are affected by lack of sleep. This can make you feel hungry, even if you are eating the right amount of food. 

If you have trouble sleeping, here are a few tips to help you get a good night’s rest:  

  • This may feel difficult if you are isolating at home but try to go to bed and wake up at the same time each day, even on the weekends.  
  • When you exercise, make sure there are at least two to three hours before your bedtime.
  • Avoid caffeine and nicotine. Both are stimulants and can make it hard to fall asleep or stay asleep. 
  • Avoid large meals and beverages near bedtime.  
  • Don’t nap after 3 p.m.  
  • Allow time for relaxing before bed. Take a hot bath, read, or listen to music.  
  • Practice good “sleep hygiene”: keep your bedroom dark, quiet, and cool.  
  • For a couple of hours before bed, avoid using devices, such as phones, computers, and tablets, that emit blue light. Blue light has been shown to disrupt sleep by suppressing the sleep-inducing hormone melatonin. 

Coupled with healthier eating habits, physical activity and a structured approach, a good night’s sleep is a key part of a healthy weight loss journey. Try getting enough Z’s this week, and see how it affects your productivity, your appetite, and your general health.

Other Blog Posts

Lemon Zucchini Pancake inspiration

Lemon Zucchini Pancakes

Sometimes you need to change things up a bit and have a new texture. These pancakes serve up beautifully with a cup of Earl Grey tea. Weight Loss is easy with a breakfast like this.

Ingredients for Buffalo Chicken Meatballs and Cauliflower

Buffalo Chicken Meatballs with Air Fryer Cauliflower

This phase 1 recipe is ready in under 25 minutes. Serves 1. Tasty, easy and can easily double to serve 2.

Blue background with Scale and text : Stop Struggling to Lose Weight: The Power of Having a Weight Loss Coach

How a Weight Loss Coach Can End Your Struggle

If you’ve been struggling to lose weight on your own and feel like you need the help of a weight loss coach, you’re not alone. Millions of people have found success with the help of a professional coach who understands their individual needs and can tailor a program specifically for them. Let’s explore how to find the right weight loss coach.

Back on track Blog Post

The Power of Getting Back on Track

Keeping you as a priority is important. Taking time to be proactive and doing a tune up is a great way to boost your metabolism and feel in control and clear about your food choices.

Lose Weight Vanciuver - Ideal Protein Diet

Weight Loss Coaching Burnaby to Canada Wide

Our Beginnings in Burnaby - Weight Loss Clinic Opens In 2011 we opened a little weight loss clinic at the local family chiropractic clinic on Hastings St in Burnaby, BC. We were open 2 hours a week on Tuesdays evenings. Louise Francis was our first client who started...
Macro Code Image 1

Learning My Unique Macro Code

by Zan Romeder - weight loss coach since 2011 and owner of Vital Body Weight loss is awesome. But what is truly awesome is knowing what to eat, enjoying what you eat and maintaining your weight. Now that is the miracle. When I started with Ideal Protein back in 2010 I...
pexels sarah chai 7282818 scaled

How to Lose Weight when you are Crazy Busy

Weight loss when busy can be hard, but it doesn’t need to be. No doubt about it—losing weight requires a time commitment. But if you’re like most of us, the daily stresses of everyday life may have you wondering how you’re going to find that time. If this sounds like...
How To Avoid Falling Victim To A Weight Gain Trigger

How To Avoid Falling Victim To A Weight Gain “Trigger”

Somewhere along the way you fell victim to a “trigger.” You stepped onto your bathroom scale and did a double-take when you saw the numbers had moved up. After all, you thought you were doing everything right! You made changes in your lifestyle, right-sized your...
chipotle chili salmon

Chipotle Chile Salmon with Summer Chopped Salad

Salmon is full of great fats and with a salad you are getting a perfect meal. Phase 1 recipe that can easily be modified to phase 2 and 3. Ideal Protein takes you on a lifelong wellness journey.

Healthy Weight Loss - Zan

Sunday Explorations – Sunday Sept 25 2022

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Rotini salad Chef Penny

Cold Rotini Salad on Spinach

This phase 1 recipe is ready in under 20 minutes. Serves 1. Refreshing, filling and easy to make ahead of time.

beyond phase 1 series

Sunday Explorations – Cravings! July 24th 7:30pm

Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.

Healthy Weight Loss with a Coach = Success!

We can help you reach your weight loss goals if you are ready.

Book a free online consultation to virtually meet with a Certified Vital Body Weight Loss Coach who will show you how our weight loss program works.

Top 5 Reasons People Regain and how to avoid them!

Subscribe to end the regaining cycle!