How Does Rest Affect Body Fat?

Let your body do its job if you allow yourself to rest

Reasons you will lose fat when you do less

1. Adequate Sleep Reduces Fat Accumulation

• Hormonal Regulation: Sleep impacts hormones like leptin (which suppresses appetite) and ghrelin (which stimulates appetite). Poor sleep increases ghrelin and decreases leptin, leading to overeating.

• Cortisol Levels: Lack of sleep elevates cortisol, a stress hormone that promotes fat storage, especially in the abdominal area.

2. Rest Supports Muscle Recovery and Fat Loss

• During rest, especially after exercise, the body repairs muscle tissue and replenishes energy stores. Increased muscle mass boosts metabolism, helping the body burn more calories, even at rest.

• Recovery from intense workouts allows the body to effectively utilize fat stores for energy.

3. Rest Reduces Stress and Emotional Eating

• Chronic stress without adequate rest can lead to emotional eating and increased caloric intake. Rest and relaxation help manage stress and prevent overindulgence in high-calorie foods.

4. Improved Insulin Sensitivity

• Sufficient rest enhances insulin sensitivity, reducing the risk of storing excess glucose as fat. Poor rest can lead to insulin resistance, making fat loss more difficult.

5. Energy Balance and Fat Oxidation

• Rest ensures energy balance by allowing the body to optimize fat oxidation (breaking down fat for energy) during both physical activity and recovery phases.

CASE STUDY _InBody Measurement Change in 4 weeks

InBody measurement_Dec

BODY COMPOSITION CHANGE

• weight: lose 2.7 lb

• dry lean mass: gain 0.2lb

• fat: lose 4.2lb

How to understand the numbers

• It is a direction of the change

• The number is not equal to the reality

  • losing 4lb of body fat in 4 weeks requires 500 calorie deficit for 32 days. That was not my reality.

Routine in these 4 weeks

• exercises

  • first 2 weeks, 5 days/week strength training

  • last 2 weeks, vacation during holiday, some stretch and mobility exercises

• diet

  • follow the hunger cue, a balanced diet

  • no food restriction

• active rest

  • spending time on hobbies during the holiday

  • journaling and meditation

  • staying reflective and introspective