A nurse practitioner has revealed that following a simple '9pm rule' could significantly accelerate weight loss results for many individuals. Ruth Stephen, a board-certified Family Nurse Practitioner with CLS Health, shared this advice while highlighting three common mistakes people make during their weight loss journeys.
The Three Critical Weight Loss Mistakes
In a video posted on the @Clshealth TikTok page, Ruth Stephen outlined the key errors that hinder progress for those trying to shed pounds. She emphasised that these oversights are widespread but easily correctable with proper guidance.
Mistake One: Dietary Missteps
The expert began by addressing nutritional errors. "Here are the top three weight loss mistakes that everyone makes," she stated. "Number one, let's talk about diet. Skipping meals and cutting all the carbs is not the way to go. Instead, add healthy fats, complex carbs like brown rice, plenty of vegetables, and lean protein to your meals."
Mistake Two: Over-Reliance on Cardio
For her second point, Ruth explained why focusing solely on cardiovascular exercise is insufficient. "Don't just do cardio," she advised. "Add strength training to your routine and be consistent with it. Building muscle helps boost metabolism and supports long-term weight management."
Mistake Three: Neglecting Sleep Quality
The third and perhaps most overlooked factor, according to the nurse, is sleep. "Sleep is crucial for your weight loss journey," Ruth emphasised. "It helps with appetite control, hormone balances, and physical recovery. Make sure you sleep for at least eight to ten hours every night to optimise these benefits."
Why Sleep Matters for Weight Management
The National Health Service supports this perspective, explaining that insufficient sleep can directly contribute to weight gain. Research indicates that both children and adults who do not get enough sleep are more likely to be above the healthy weight range.
The NHS outlines several mechanisms behind this connection:
- Lack of sleep increases appetite, particularly for foods high in fat and sugar.
- Fatigue reduces motivation to cook, making people more likely to choose high-energy fast foods.
- Tired individuals are less likely to be physically active and more inclined toward sedentary activities like watching television or playing online games.
- Sleep deprivation negatively affects mood and behaviour, which can impact dietary choices.
Therefore, obtaining good quality sleep is essential for both mental and physical health, creating a foundation for successful weight management.
The Practical '9pm Rule'
Applying Ruth's advice about eight to ten hours of sleep leads to a practical guideline. According to YouGov research, 7am is the most common wake-up time for Britons, with 65% of people typically rising between 6am and 8am.
Consequently, someone with a 7am alarm would need to go to bed at 9pm to achieve ten hours of sleep, following the nurse's recommendation. This creates what could be termed the '9pm rule' for those aiming for optimal sleep duration.
Individual Sleep Needs Vary
It is important to note that sleep requirements differ among individuals. The NHS clarifies that a healthy adult usually needs around seven to nine hours of sleep, but age, health status, and personal circumstances affect this need.
Some people naturally sleep more than others, and teenagers, children, and babies require more sleep due to growth and development. A newborn, for example, might sleep anywhere between eight to sixteen hours daily.
Ruth Stephen's advice highlights that while diet and exercise receive considerable attention in weight loss discussions, sleep quality deserves equal emphasis. By addressing all three areas—nutrition, physical activity, and rest—individuals can create a more balanced and effective approach to weight management.
