Staying up past 11 pm can increase waist circumference, and diet and exercise won't help with weight loss.

News Topical, Digital Desk : Staying up late has become a common habit in today's lifestyle. Whether it's office work or watching a new web series, we often stay up late at night. But do you know what effect this habit has on your weight and waist circumference (Late Sleep Increases Belly Fat)? 

Yes, we often focus solely on diet and exercise to lose weight. But despite all this, if you stay up past 11 pm, you won't lose weight. Let's explore how sleeping after 11 pm affects your weight. 

Feeling more hungry

When you stay up late, your body's hunger hormones (ghrelin and leptin) are affected.

• Ghrelin – This hormone signals the brain that you are hungry and its levels increase with lack of sleep.
• Leptin – This hormone tells you when you're full. Staying up late can cause its levels to drop, which not only makes you feel hungrier the next day, but also delays your body's "full" signal.

The trap of 'midnight snacking'

The biggest enemy of staying up past 11 p.m. is cravings. In fact, night owls often gravitate toward high-calorie, sweet, and salty foods like chips, biscuits, or noodles. The body doesn't use the extra calories consumed during this time for energy, but instead stores them as fat.

Slowing down of metabolism

Lack of sleep reduces your body's insulin sensitivity. When you don't get enough sleep, your body can't process glucose properly. This causes blood sugar levels to rise and the body to store extra calories in fat cells, slowing down your metabolism .

increased cortisol levels

Staying up late increases stress in the body. Stressful states cause the body to release a hormone called cortisol. Elevated cortisol levels not only increase your appetite but also contribute to the accumulation of fat, especially around the belly .

next day fatigue and lethargy

If you go to bed after 11 p.m., you feel sluggish and tired the next day. This fatigue can make you avoid going to the gym or engaging in physical activity. Burning fewer calories and consuming more calories can lead to weight gain.

What to do to improve?

Losing weight isn't just about 'eating less and moving more,' it's also about 'getting to sleep at the right time.' Going to sleep between 10 and 11 pm maintains your body's natural circadian rhythm.

• Switch off your mobile 2 hours before sleeping.
• Keep dinner light and eat it at least 3 hours before sleeping.
• Set a fixed bedtime, even on weekends.

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