It will help you lose weight, but not only! Seven important facts about sleep

Contents

Sleeping too little is a major risk factor for weight gain and obesity
Poor sleep can increase your appetite
Sleep helps you fight your appetite and make healthy choices
Sleeping too little consumes a lot of calories
The quality and quantity of sleep affects your resting metabolism
Sleep helps to increase physical activity
Sleep helps prevent insulin resistance

Most of us do not even realize how much of an influence on a healthy body weight is the right amount and quality of sleep. This is almost as important as diet and exercise.

Most adults don’t get enough sleep. The consequences are felt not only in the form of worse well-being, but also … on weight
Many studies have confirmed that a short sleep has a negative effect on the figure
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We sleep much too little. In fact, about 30 percent. adults sleep less than six hours a night, according to an agency study of American adults, Healthline.com reads. Here are seven reasons why you should pay attention to a good night’s sleep if you want to get rid of excess pounds.

Sleeping too little is a major risk factor for weight gain and obesity

As reported by Healthline.com sources, poor sleep has been repeatedly linked to higher body mass index (BMI) and weight gain. Studies have shown changes in weight in people who slept less than seven hours a night.

Short sleep duration increases the likelihood of obesity by 89%. in children and 55 percent. in adults. Weight gain was also observed in other experimental studies. One study allowed 16 adults to sleep as little as five hours a night for five nights. They gained an average of 1,8 pounds (0,82 kg) in the short duration of the study.

It is also worth knowing that with weight gain, many sleep disorders such as sleep apnea appear. So a kind of vicious circle is created.

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Poor sleep can increase your appetite

Many studies have shown that sleep deprived people have an increased appetite. This is likely due to the effects of sleep on two important hunger hormones: ghrelin and leptin. Ghrelin is a hormone released in the stomach that signals hunger in the brain. Its levels are high before eating when the stomach is empty and low after eating. Leptin, in turn, is a hormone released from fat cells. It suppresses hunger and signals satiety in the brain.

When you don’t sleep long enough, your body produces more ghrelin and less leptin, making you hungry and increasing your appetite.

Excessive appetite – where does it come from and how to deal with it?

Sleep helps you fight your appetite and make healthy choices

Lack of sleep actually changes the way the brain works. This can make it difficult to make healthy choices and resist tempting delicacies. After a sleepless night, we will treat a bowl of ice cream as a reward and it will be more difficult for us to exercise self-control in choosing the right, healthy products.

Research has shown that lack of sleep increases cravings for foods high in calories, carbohydrates and fats.

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Sleeping too little consumes a lot of calories

A study of 12 men found that when participants were allowed to sleep only four hours, they ate an average of 559 calories more the next day than when they were allowed eight hours of sleep. This could be caused by increased appetite and bad choices, but also simply by spending more time “awake” with access to food. We can observe similar behavior in people who spend their time, for example, watching TV.

The quality and quantity of sleep affects your resting metabolism

Your resting metabolic rate (RMR) is the number of calories your body burns when you are completely rested. It is influenced by age, weight, height, gender and muscle mass. Research indicates that sleep deprivation can lower RMR.

In one study, 15 men were awake for 24 hours. Their RMR was 5 percent after that. lower than after a normal night’s rest, and the metabolic rate after eating was 20 percent. lower. However, some studies have found no changes in metabolism after sleep loss. Therefore, further analysis is needed to determine if and how sleep loss slows metabolism.

How to ignite the metabolism and finally start losing weight? Important advice from a dietitian

Sleep helps to increase physical activity

Lack of sleep can cause daytime fatigue, which reduces the likelihood and motivation to exercise. In addition, there is a greater likelihood of tiredness beforehand during physical activity.

A study of 15 men found that when participants were sleep deprived, the amount and intensity of their physical activity decreased. The good news is that getting more sleep can help improve your athletic performance.

In one study, basketball players were asked to spend 10 hours in bed each night for 5 to 7 weeks. They became faster, their reaction times improved, their accuracy increased and their fatigue decreased.

Sleep helps prevent insulin resistance

Poor sleep can make cells resistant to insulin. Insulin is a hormone that carries sugar from the bloodstream into the body’s cells to be used as energy. When cells become resistant to insulin, more sugar remains in the bloodstream and the body produces more insulin to compensate for this. Excess insulin makes you hungry and tells your body to store up more calories as fat. Insulin resistance is a precursor to both type 2 diabetes and weight gain.

In one study, 11 men were only allowed four hours of sleep for six nights. As a result, their bodies’ ability to lower blood sugar decreased by 40 percent.