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.
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.
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