Did you know that sleep plays a crucial role when you're trying to lose weight in a healthy manner? Even with consistent exercise and proper diet, a lack of sleep can hinder your ability to lose body fat. Several studies have shown that sleep might be the most potent weapon to adjust and support your overall health. Sleep affects your appetite, fat-burning hormones, and energy levels. Furthermore, a lack of sleep can even influence your dietary choices!
Sleep deprivation and increased hunger
Recent research indicates that sleep deprivation leads people to feel hungrier and make 'wrong' food choices. In a study involving a group of individuals with average weight, their sleep was reduced from 9 hours to 4 hours per night. The entire group showed an increased need for an extra 300 calories per day. The effect was most significant in women, who had a +15.2% higher calorie requirement, while in men, it was +9.2%.
The participants also exhibited a greater desire for fatty foods with higher carbohydrate content (often junk food), resulting in a 61% increase in saturated fat consumption. Scientists concluded that a lack of sleep can lead to an elevated level of the hormone ghrelin (which stimulates appetite) and decreased sensitivity to the hormone leptine. Leptin helps regulate our appetite by sending a 'I'm full' signal to our brains.
Poor sleep and stress hormones
A bad night's sleep also disrupts the hormonal balance. The stress hormone cortisol increases, negatively affecting glucose tolerance and insulin sensitivity. This means that the body becomes less effective at using sugar in the blood, increasing the likelihood of storing it as body fat. Over time, this can even lead to the development of type II diabetes, where the body struggles to safely regulate glucose levels and cells don't easily bind to insulin.
The interplay between sleep and weight loss
Most people can relate to feeling tired when lacking sleep. This affects motivational chemicals in the brain, making people lazier. As a result, there's an increased chance of skipping workouts, leading to burning fewer calories during exercise. Research also revealed that sleep deprivation negatively affects calorie expenditure even during rest.
Moreover, mental fatigue leads to an increase in risk-taking behavior, making it harder to make good choices, especially regarding food consumption. When cortisol levels rise, rational parts of the brain are "switched off," leading to lowered inhibitions. Consequently, there's a higher likelihood of justifying overeating or consuming unhealthy foods.
Research on the impact of sleep on the body
A study from Chicago is worth sharing here. Overweight volunteers followed a calorie-restricted diet of 1450 kcal per day for 2 weeks. There was a "normal" sleep group with 8.5 hours of sleep per night and a "short" sleep group with 5.5 hours of sleep per night.
Results showed that both groups lost roughly the same amount of weight after 2 weeks (2.4 kg of body mass). However, the "normal" sleep group lost significantly more body fat, while the "short" sleep group mainly lost weight from muscle mass. The "normal" group lost 1.4 kg of fat, while the "short" group only lost 0.6 kg of fat, even though both lost 2.4 kg of mass. This finding highlights the impact of sleep on the body's ability to lose weight.
The importance of sleep for your health
Our main conclusion from this information is that adequate sleep is essential for optimal health. If you aim to lose body fat or have been diagnosed with type II diabetes, creating a healthy sleep routine is of utmost importance.
In case you experience a poor night's sleep, it's crucial to be mindful of your diet and activity the following day. You can focus on making healthy food choices and proper portions while ensuring you get enough exercise. Additionally, read our tips for better sleep and work on cultivating healthy sleep habits for overall well-being. With good sleep, you not only improve your energy levels but also support your metabolism and better resist food cravings!
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