Weight loss and getting rid of fat can be tricky, and experts have revealed diet is not the only factor in slimming success.
Sleep has major impact on waistlines, with new research showing those with regular sleep patterns found it easier to shed pounds from their waistline.
The study, which monitored 1,000 Brits, also found that the most effective dieters slept between seven and a half and eight hours a night.
Explaining how sleep impacts on weight, Pippa Campbell, Nutrition & Weight Loss Coach, said: "When we sleep we burn most of our fat, so if we don't sleep this can significantly affect weight loss.
"Interrupted or impaired sleep can cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight.
"Some of my clients do come to me complaining of poor sleep and I've found that people who work shifts often find it harder to lose weight, but what you eat can contribute to a better night's sleep which we look at in my weight loss programmes.
"For example, for some clients we need to address stress levels to help them sleep. This may be through breathing exercises and/or adrenal support supplements."
There are things that can be done to ensure a great night's sleep - and diet changes are key.
Nutritionist Cassandra Barns advised eating cherries, and said: "Cherries have been found to contain small amounts of melatonin, the hormone that regulates our sleep cycles.
"Although all cherries may contain some melatonin, tart 'Montmorency' cherries in particular have been found in a clinical trial to increase the body's melatonin levels and increase sleep time."
Pippa Campbell said avoiding carbs and sugar is key, and explained: "Starchy carbs and sugars will raise your blood sugar and delay sleep.
"Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
"However, if you are suffering with severe stress you may find that a pre-bedtime small protein/carb snack might help (around 10pm). In these instances I advise my clients to eat some almond butter on a small rye or gluten-free cracker."
Dr. Marilyn Glenville, author of Natural Alternatives to Sugar, recommended laying off alcohol, and said: "Alcohol may help you to get to sleep but it will cause you to wake up throughout the night.
"It will affect your blood sugar so it can cause a drop in the middle of the night, and then adrenaline will be released causing you to wake. Alcohol has a diuretic effect on the body so it can wake you to go to the toilet but also leave you very thirsty.
"Alcohol also stops the passage of tryptophan into your brain (see below) and it this amino acid which is converted into serotonin, the 'feel good' brain chemical."
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