Is Sleep help you to Lose Weight? | 7 Reason can't get enough sleep and lose weight

Is Sleep help you to Lose Weight?

7 Reason can't get enough sleep and lose weight

Are you trying to lose weight, it is important to sleep as important as your diet and exercise.

Unfortunately, many people do not get enough sleep. In fact, according to a study of adults in the United States, approximately 30% of adults sleep less than 6 hours most nights.

According to study the amount of sleep you get may be a reason struggling to lose weight. Here the 7 reason may help to get enough sleep and lose weight.

1) Lack of sleep is also a major reason for Weight gaining

Lack of sleep is repeatedly related to an increased body mass index (BMI) and weight gain. It is important to realize that sleep is very important to maintain a healthy weight. Lack of sleep can cause weight gain.

                                                                                                                              Claudio_Scott from Pixabay   
What is happening, if you sleep close to 8 hours per night, a hormone called cortisol in the blood will increase, and this hormone is responsible for storing fat. Therefore, due to lack of sleep, cortisol levels increase, so you can gain weight. Another thing that happens when you don’t get enough sleep is your decreased willingness to make healthy choices. If you are exhausted during the day, that piece of candy will look more attractive, and you will feel that you deserve it, so you are more likely to eat it.

Therefore, it is very important to try to sleep at least 8 hours every night, which is part of a healthy lifestyle, which can not only help to lose weight, but also maintain a healthy weight. Therefore, although lack of sleep leads to weight gain, people with obesity usually cannot get a good night's sleep. One of the main reasons for this is so-called sleep apnoea.

When you are overweight, you may have sleep apnoea. What happens is that when you sleep, you actually stop breathing for a while, which can lead to dangerously low oxygen saturation. Moreover, when you wake up in the morning, you will not feel well rested. You may also wake up with a headache, so being overweight will definitely affect the quality of sleep.

2) Poor sleep also Increase Your Appetite

Many studies have found that sleep deprived people report increased appetite.
This may be due to the effects of sleep on two important hunger hormones, ghrelin and leptin.

Ghrelin is a hormone released in the stomach that makes the brain feel hungry. The level is high before eating and lowers after eating when the stomach is empty. That could be a reason of poor sleep.
Leptin is a hormone released by fat cells. It suppresses the feeling of hunger and signals fullness of the brain.

If you don't get enough sleep, your body will increase ghrelin, reduce leptin, make you hungry, and increase your appetite. And you will not get proper sleep.

A study of over 1,000 people found that ghrelin levels were 14.9% higher and leptin levels were 15.5% lower in those who sleep for a shorter time than those who sleep well. Short sleepers also had higher BMI.
In addition, if you don't get enough sleep, the hormone cortisol is elevated. Cortisol is a stress hormone that can increase appetite. So, Poor sleep can increase appetite.

3) Sleep also Help us to Make Healthy Choices

                                                                                                                                 Photo by Vladislav Babienko
Poor sleep actually change the way how your brain works. This may make it difficult to make healthy choices and resist attractive foods.

Lack of sleep actually slows the activity of the frontal lobe of the brain. The frontal lobe is responsible for decision making and self-regulation.
Moreover, in the case of sleep deprivation, the brain's reward centre seems to be more stimulated by food.

So, after a sleep-deprived night, that bowl of ice cream is not only more rewarding, but you'll probably have a hard time practicing self-control.
In addition, research has shown that lack of sleep can increase affinity for calories, carbohydrates, and fatty foods.

Sleep deprivation can reduce self-regulatory and decision-making abilities and increase the brain's response to food. Sleep deprivation is also associated with increased intake of foods high in calories, fats, and carbohydrates.

4) Poor Sleep Can Increase Your Calorie Intake

People who are sleep deprived tend to burn more calories.
A study of 12 men found that when participants were able to sleep only 4 hours, they consumed an average of 559 more calories compared to 8 hours the next day.
As mentioned above, this increase in calories may be due to increased appetite and poor food selection.
But it could simply be because of the increased time spent awake and eating. This is especially true when you're awake and inactive, like watching TV.
In addition, some studies on sleep deprivation have found that most of the excess calories are consumed as snacks after dinner.

Sleep deprivation may also increase caloric intake by affecting the ability to control the size of potions.

In adequate sleep or poor sleep can increase your calorie by eating late night snakes at time of sleeping.

5) Poor Sleep May Decrease Your Resting Metabolism

Studies have shown that lack of sleep can reduce (Resting metabolic rate) RMR. It is affected by age, weight, height, sex and muscle mass.

In one study, 15 men remained awake for 24 hours. After that, their RMR was 5% lower than after a normal night rest, and their postprandial metabolic rate was 20% lower.

On the contrary, some studies did not show any metabolic changes due to sleep deprivation. Therefore, more research is needed to determine whether and how sleep deprivation slows metabolism.

Also, lack of sleep seems to cause muscle loss. Since muscle burns calories more at rest than fat, loss of muscle reduces the metabolic rate at rest.
In one study, 10 overweight adults were fed a moderately calorie-restricted 14-day diet. Participants were able to sleep for 8.5 or 5.5 hours.

Both groups lost weight from both fat and muscle, but the group that was only given 5.5 hours to sleep lost fat and muscle.

A 22 lb (10 kg) loss in muscle mass can reduce RMR by an estimated 100 calories per day.

Finding vary, but sleep deprivation can reduce resting metabolic rate (RMR). One of the factors is that lack of sleep can cause muscle weakness.

6) Sleep Can Enhance Physical Activity

Lack of sleep can cause daytime fatigue, diminishing your ability to exercise and motivation.
In addition, you are more likely to get tired early during physical activity.
A study of 15 men found that the amount and intensity of physical activity decreased when participants became sleep-deprived.
The good news is that increasing sleep may help improve athletic performance.
Lack of sleep can reduce the motivation, amount, and intensity of exercise. Getting more sleep may even help improve performance.

7) It Helps Prevent Insulin Resistance

Insulin is a hormone that moves sugar from the blood stream into your body's cells to be used as energy.
When cells become insulin resistant, more sugar remains in the blood stream and the body produces more insulin to compensate.
The excess insulin makes you hungrier and tells the body to store more calories as fat. So, it resist diabetes and weight gain.

You may like some of our previous article listed below:-

How to Sleep at Night Fast and Easily

6 Types of food that help you to sleep well

23 Ways to Sleep Faster

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