This Christmas I put on 7lbs (less than last year!) and those who know me well or read my newsletters regularly will know last year took a lot of time and hard work to lose it! This year (2026) I decided to change my focus, instead of calorie counting, exercising like a beast and really managing my foods I decided to focus on sleep! The graph below shows my results. As per my December newsletter plan I upped my exercise pre-Christmas, lost 2kg, before putting on 3.3kg (about 7lbs) over the Christmas festivities. First week of January and I am back to my normal weight, much quicker than last year (It took 2 months last year!). My focus was Sleep, here is why it worked –

Sleep deprivation profoundly affects weight loss by altering appetite hormones (increasing hunger hormone ghrelin, decreasing fullness hormone leptin), slowing metabolism, increasing cravings for unhealthy foods, raising cortisol (stress hormone), reducing insulin sensitivity, impairing decision-making, and decreasing motivation for physical activity, all leading to more fat storage and less fat loss, even when calories are controlled. 

It isn’t just the case of going to bed early or staying in bed in the morning to get your 8 hours, it is about the quality of sleep and this is what made the difference for me. The graph below shows my sleep score post Christmas. A good average sleep score apart from 1 day (New Years Eve). This is a great example of how eating late and alcohol can effect your sleep score and thus the quality of your sleep.

Keeping a sleep score average of over 85% was my goal, on several occasions it did dip below (As above). This was due to eating late and/or drinking alcohol. Both cause the body stress. Increasing hormones such as Cortisol, Insulin and Ghrelin that sleep is supposed to help. The result is stress on the body as it works hard to overcome these hormones. The graph below shows the stress my body was under when I went to bed New Years eve!!! The body finally recovered the stress but all too late for good quality sleep.

So how does poor sleep effect weight loss

Well, studies show that people on calorie-restricted diets lose significantly less fat (up to 55% less) and more muscle when sleep-deprived compared to well-rested individuals. Here is why –

Hormonal Imbalance:

Ghrelin (Hunger Hormone): Sleep deprivation boosts ghrelin, making you feel hungrier. 

Leptin (Satiety Hormone): Lack of sleep lowers leptin, meaning you feel less full after eating. 

Cortisol (Stress Hormone): Poor sleep raises cortisol, increasing appetite and promoting belly fat storage. 

Metabolic Slowdown & Fat Storage:

Insulin Resistance: Insufficient sleep makes your body less responsive to insulin, causing blood sugar and fat to be stored as fat. 

Fat Oxidation: Lack of sleep can suppress the breakdown of fat for energy. 

Increased Cravings & Poor Choices:

Tiredness impairs the brain’s decision-making centers, making it harder to resist high-calorie, high-sugar, and high-fat foods. 

Reduced Energy & Activity:

Being tired makes you less likely to exercise or even cook healthy meals, favouring sedentary activities and quick (often ultra-processed) meals. 

The Solution: Quality Sleep 

Aim for 7-9 hours of quality sleep nightly to help regulate these hormones, improve metabolism, and support healthier food choices, making weight loss more effective. Apart from the odd day, my sleep score remained high through the first 2 weeks of January allowing my body to recover from Christmas and return my weight to pre-festive levels. I use Garmin to measure my sleep but there are plenty of other gadgets our there to give you feedback on your sleep results.

Quick checklist for better sleep –

• Don’t eat late, try to have your last calories 3 hours before bed
• Avoid alcohol and nicotine for a better quality sleep
• Avoid screen time before bed, put your phone down at least an hour before bedtime
• Try relaxation techniques before bed like meditation or reading a book
• Regular aerobic exercise helps but not directly before bed
• Ensure you bedroom is free from clutter, is a good temperature and has no artificial light pollution. Use a eye mask if light is unavoidable.

For more information or help on improving your sleep quality contact us for a chat – https://enjoyfitnessstudio.co.uk/contact/