Search Weight Loss Topics: |
Why sleep is so important for losing weight – The Conversation UK
When it comes to weight loss, diet and exercise are usually thought of as the two key factors that will achieve results. However, sleep is an often-neglected lifestyle factor that also plays an important role.
The recommended sleep duration for adults is seven to nine hours a night, but many people often sleep for less than this. Research has shown that sleeping less than the recommended amount is linked to having greater body fat, increased risk of obesity, and can also influence how easily you lose weight on a calorie-controlled diet.
Typically, the goal for weight loss is usually to decrease body fat while retaining as much muscle mass as possible. Not obtaining the correct amount of sleep can determine how much fat is lost as well as how much muscle mass you retain while on a calorie restricted diet.
One study found that sleeping 5.5 hours each night over a two-week period while on a calorie-restricted diet resulted in less fat loss when compared to sleeping 8.5 hours each night. But it also resulted a greater loss of fat-free mass (including muscle).
Another study has shown similar results over an eight-week period when sleep was reduced by only one hour each night for five nights of the week. These results showed that even catch-up sleep at the weekend may not be enough to reverse the negative effects of sleep deprivation while on a calorie-controlled diet.
There are several reasons why shorter sleep may be associated with higher body weight and affect weight loss. These include changes in metabolism, appetite and food selection.
Sleep influences two important appetite hormones in our body leptin and ghrelin. Leptin is a hormone that decreases appetite, so when leptin levels are high we usually feel fuller. On the other hand, ghrelin is a hormone that can stimulate appetite, and is often referred to as the hunger hormone because its thought to be responsible for the feeling of hunger.
One study found that sleep restriction increases levels of ghrelin and decreases leptin. Another study, which included a sample of 1,024 adults, also found that short sleep was associated with higher levels of ghrelin and lower levels of leptin. This combination could increase a persons appetite, making calorie-restriction more difficult to adhere to, and may make a person more likely to overeat.
Consequently, increased food intake due to changes in appetite hormones may result in weight gain. This means that, in the long term, sleep deprivation may lead to weight gain due to these changes in appetite. So getting a good nights sleep should be prioritised.
Along with changes in appetite hormones, reduced sleep has also been shown to impact on food selection and the way the brain perceives food. Researchers have found that the areas of the brain responsible for reward are more active in response to food after sleep loss (six nights of only four hours sleep) when compared to people who had good sleep (six nights of nine hours sleep).
This could possibly explain why sleep-deprived people snack more often and tend to choose carbohydrate-rich foods and sweet-tasting snacks, compared to those who get enough sleep.
Sleep duration also influences metabolism, particularly glucose (sugar) metabolism. When food is eaten, our bodies release insulin, a hormone that helps to process the glucose in our blood. However, sleep loss can impair our bodies response to insulin, reducing its ability to uptake glucose. We may be able to recover from the occasional night of sleep loss, but in the long term this could lead to health conditions such as obesity and type 2 diabetes.
Our own research has shown that a single night of sleep restriction (only four hours sleep) is enough to impair the insulin response to glucose intake in healthy young men. Given that sleep-deprived people already tend to choose foods high in glucose due to increased appetite and reward-seeking behaviour, the impaired ability to process glucose can make things worse.
An excess of glucose (both from increased intake and a reduced ability to uptake into the tissues) could be converted to fatty acids and stored as fat. Collectively, this can accumulate over the long term, leading to weight gain.
However, physical activity may show promise as a countermeasure against the detrimental impact of poor sleep. Exercise has a positive impact on appetite, by reducing ghrelin levels and increasing levels of peptide YY, a hormone that is released from the gut, and is associated with the feeling of being satisfied and full.
After exercise, people tend to eat less, particularly when the energy expended by exercise is taken into account. However, its unknown if this still remains in the context of sleep restriction.
Research has also shown that exercise training may protect against the metabolic impairments that result from a lack of sleep, by improving the bodys response to insulin, leading to improved glucose control.
We have also shown the potential benefits of just a single session of exercise on glucose metabolism after sleep restriction. While this shows promise, studies are yet to determine the role of long-term physical activity in people with poor sleep.
Its clear that sleep is important for losing weight. A lack of sleep can increase appetite by changing hormones, makes us more likely to eat unhealthy foods, and influences how body fat is lost while counting our calories. Sleep should therefore be considered as an essential alongside diet and physical activity as part of a healthy lifestyle.
Read the rest here:
Why sleep is so important for losing weight - The Conversation UK
- How to lose weight safely and effectively.wmv [Last Updated On: June 11th, 2011] [Originally Added On: June 11th, 2011]
- Lose Weight Fast [Last Updated On: June 12th, 2011] [Originally Added On: June 12th, 2011]
- Detoxify Revitalize Increase Energy Lose Weight Safely [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- Best Vitamins Dieters Are Not Getting [Last Updated On: June 16th, 2011] [Originally Added On: June 16th, 2011]
- How Do I Lose Weight Safely [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- Lose Weight Safely with Lynette Patterson [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- Diet Pills and Safe Weight Loss Supplements [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- Watch As I "Lose Weight Safely" And Keep It Off! [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- lose weight safely and easily and keep it off for good [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- Diet Tips - Lose Weight Safely - The Lunch Box Diet [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- How to Lose Weight Safely From Our Registered Dietitian [Last Updated On: June 21st, 2011] [Originally Added On: June 21st, 2011]
- Body Magic by Ardyss - Lose Weight Safely [Last Updated On: June 29th, 2011] [Originally Added On: June 29th, 2011]
- DO NOT DO Dangerous Lortab - Lose Weight Safely [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- FIT Weight Loss Center - Lose Weight Safely [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- Lose Weight Safely Fast [Last Updated On: July 18th, 2011] [Originally Added On: July 18th, 2011]
- Lose weight safely [Last Updated On: July 22nd, 2011] [Originally Added On: July 22nd, 2011]
- ZHEN DE SHOU Weightloss Capsules - LOSE WEIGHT SAFELY in 10 Days. BEST DIET PILLS [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Learn How To Lose Weight In A Safe Way [Last Updated On: September 25th, 2011] [Originally Added On: September 25th, 2011]
- How to lose weight fast safely (fat loss secret) [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Wanna Lose weight Fast And Safely? [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Lose Weight In Week Safely and Naturally [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- Running Workouts To Lose Weight - A Running Workout to Lose Weight [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- 3 Super Foods That Can Help You Lose Weight Fast [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Healthy Diets For Weight Loss, Lose 20 Pounds Weight Loss Success Stories... [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose weight Now-Google Search [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose Weight Fast and Safe Naturally at Home [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- T. MILLS GIRLFRIEND MUSIC x LOSE WEIGHT NATURALLY x http://mydietxtreme.com/?ap_id=mydiet x [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Help Losing Weight Fast Safely Without Strenuous Exercise [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- 7 Tips Why You Have Stopped Losing Weight [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- Losing Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Losing Weight Dieting, Lose Weight Walking - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How Lose Weight. How Can I Lose Weight Safely? - Video [Last Updated On: October 19th, 2011] [Originally Added On: October 19th, 2011]
- Best Way To Lose Weight | Fastest Way To Lose Weight - Video [Last Updated On: October 26th, 2011] [Originally Added On: October 26th, 2011]
- The Diet Solution Program and Carbs For Weight Loss - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- Absolute Beauty with Gabi Rose: Episode 8: Supplemental Information - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- The Diet Solution Best Foods For Diet - Truth About Sat Fats - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- The Diet Solution Program and Counting Calories - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program Insight Into How To Lose Weight On A Diet - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Start Losing Weight In 7 Days - http://dld.bz/ak7JM - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- The Diet Solution Program And Cooking Oils - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- The Diet Solution Program and Dairy Free Diet - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Help Me Lose Weight Fast - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Trying To Lose Weight? http://icannot-loseweight.com - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- 30 Day Herbalife Diet - Days 27 [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- Weight loss Motivation! Before and after weight loss pictures - Video [Last Updated On: November 7th, 2011] [Originally Added On: November 7th, 2011]
- 30 Day Herbalife Diet - Days 21 [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- The Diet Solution - Lose weight quickly, easily and safely - Video [Last Updated On: November 8th, 2011] [Originally Added On: November 8th, 2011]
- 30 Day Herbalife Diet Review - Day 3.MP4 - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- The Diet Solution Program And The Best Fat Burning Workout - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- Fastest Way to Lose Weight - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- lose weight kids - Video [Last Updated On: November 19th, 2011] [Originally Added On: November 19th, 2011]
- 30 Day Herbalife Diet - Day 11.MP4 - Video [Last Updated On: November 20th, 2011] [Originally Added On: November 20th, 2011]
- The Diet Solution Program and Tomatoes - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Herbalife 30 Day Diet Plan Review - Day 8 - Video [Last Updated On: November 30th, 2011] [Originally Added On: November 30th, 2011]
- How to lose weight quickly, safely, and stay in great shape? - Video [Last Updated On: January 1st, 2012] [Originally Added On: January 1st, 2012]
- Las Vegas Weight Loss - Weight Loss Las Vegas - HCG Las Vegas - Video [Last Updated On: January 16th, 2012] [Originally Added On: January 16th, 2012]
- How to Lose Weight Fast and Safely for Kids - Video [Last Updated On: February 3rd, 2012] [Originally Added On: February 3rd, 2012]
- Dr. Oz on Weight Loss, African Mango - Video [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- Program Helps Heaviest Iowans Lose Safely [Last Updated On: February 8th, 2012] [Originally Added On: February 8th, 2012]
- Slimming World USA Online Arrives This Valentine’s Day to Help Americans Reach Healthy Weight Goals Forever [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- Slimming.com Launches Unique Diet and Fitness Platform Slimming+ [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- 30 Day Herbalife Diet Day 26.MP4 - Video [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- 30 Day Herbalife Diet - Day 24 [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- Give your muscles a lift [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- "Security" Is Leading L.A.-Based Electrician's Mantra [Last Updated On: February 25th, 2012] [Originally Added On: February 25th, 2012]
- Bruce hits again, Reds beat Angels split squad [Last Updated On: March 12th, 2012] [Originally Added On: March 12th, 2012]
- Weight loss has Bruce swinging well for Reds [Last Updated On: March 12th, 2012] [Originally Added On: March 12th, 2012]
- Some Patients Too Obese For Transplant Surgery [Last Updated On: March 15th, 2012] [Originally Added On: March 15th, 2012]
- Small gym, big results [Last Updated On: March 16th, 2012] [Originally Added On: March 16th, 2012]
- Pole dancing to a 40kg weight loss [Last Updated On: March 22nd, 2012] [Originally Added On: March 22nd, 2012]
- Local Company Selling Weight Loss Gummies [Last Updated On: March 28th, 2012] [Originally Added On: March 28th, 2012]
- Why Employees Should Attend Wellness Training (Video) [Last Updated On: May 2nd, 2012] [Originally Added On: May 2nd, 2012]
- Diet Doc hCG Diet Program Unveils Recent Report of People Losing 30 Pounds In One Month with Doctor Designed Diet [Last Updated On: May 17th, 2012] [Originally Added On: May 17th, 2012]
- 'Sixty stone' girl in hospital after house rescue [Last Updated On: May 26th, 2012] [Originally Added On: May 26th, 2012]
- Rockies fall to Dodgers, lose Nicasio to knee injury [Last Updated On: June 4th, 2012] [Originally Added On: June 4th, 2012]
- Teen texting behind wheel common, study finds [Last Updated On: June 8th, 2012] [Originally Added On: June 8th, 2012]
- World's youngest gastric sleeve patient says having risky weightloss surgery at 12 changed her life [Last Updated On: June 13th, 2012] [Originally Added On: June 13th, 2012]
- At new Lurie Children’s Hospital, ‘back to just taking care of kids’ [Last Updated On: June 16th, 2012] [Originally Added On: June 16th, 2012]
- Arena's Belviq is first new prescription weight-loss pill to win US approval in over a decade [Last Updated On: June 28th, 2012] [Originally Added On: June 28th, 2012]