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Weight Loss Information from experts |
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Are You Overweight Because Youre Not Sleeping Enough?
If you're like me, you probably wish that there was a way for you to lose weight without having to put in much effort, right? Everyone knows the importance of exercise and how it helps us with weight loss, but on some days don't we all wish we can just sleep in bed and lose weight at the same time? Well, I've got some great news for you... Sleep is a critical part of your weight loss program! This is a little-known fact, but did you know that sleep can affect your weight? Rather, it's the lack of sleep that can make you put on unnecessary weight. You may actually lose more weight if only you were to sleep more every day. What an intriguing thought, isn't it? In a review of several studies examining the impact of sleep on the regulation of metabolism, Dr. Eve Van Cauter, Professor and Research Associate at the University of Chicago, noted that the association between hormones and sleep was identified more than 30 years ago when it was reported that adult men secrete growth hormone during the early phase of sleep. Since then, research has indicated a harmful effect of sleep loss on the endocrine system and glucose modulation. One study examined the effect of sleep debt and sleep recovery on hormone concentrations and glucose tolerance in healthy males ages 18-27. One week of sleep restriction produced dramatic results: a 30 percent slower response to both the glucose tolerance test and acute insulin response compared with results in rested subjects. Sleep deprivation also raised the 24-hour cortisol profile. Another study found that sleep deprivation resulted in 30 percent lower levels of leptin. Amazingly, the effect is similar to that observed with caloric restriction (3,000 calories over 3 days), signaling a negative energy balance. A more recent study examined the effect of 10 vs. 4 hours of sleep on appetite. Subjects who slept 4 hours were always hungry and craved starchy, sweet, and salty foods. These results suggest that sleep deprivation produces a signal mimicking negative energy balance, inducing people to eat and thereby predisposing to obesity. These results indicate an association between sleep debt and obesity. Sleep deprivation would affect glucose tolerance and leptin levels and increase the appetite for unhealthy foods. She noted that sleep restriction would have greater impact on obese individuals, who have higher leptin levels to begin with, and on older adults. Dr. Van Cauter also noted that the studies were performed in males only. Because females have higher baseline levels of some hormones (e.g. leptin), sleep restriction might have worse effects in women than in men. Hey, did you notice the groups which were mentioned specifically in the last 2 paragraphs that may be more severely affected by sleep deprivation? I'll recap them here again: (1) obese individuals, (2) older adults, and (3) women. That's really crucial for us because this means if you're a woman over 40, not getting enough sleep will probably make you feel hungry constantly and crave for all the unhealthy foods even more as compared to other people. And the more overweight you are, the more you may be affected by the lack of sleep. Not surprisingly, another study has indeed found an inverse relationship between increased body mass index (BMI) and sleep duration in women. That is, women who do not sleep enough tend to be more overweight than women who get sufficient sleep. And just in case you still believe in the myth that "Oh, it's alright because I'll catch up on my sleep on the weekends", you should note that Dr. Van Cauter also made the following observation: Sleep debt is generally not paid back fully by weekend sleep. I suppose this is kind of like the saying "An apple a day, keeps the doctor away" -- eating 7 apples on Sunday instead of 1 a day just isn't going to give you the same results! Now, I'm _not_ saying that you don't have to exercise and all you have to do to lose weight is to sleep it off. Exercise, strength training and physical activities in general are vital components of a permanent weight loss program. It's simply that if you don't sleep enough, you'll just be making it more difficult for yourself to lose the extra weight. There's no point in sabotaging your chances of weight loss success if it's a simple matter of making sure you get enough sleep every night, right? I mean, how much easier can it get? According to William Dement, Stanford University sleep researcher, adults need about 8 hours of sleep a night. Try your best to get this amount every day, and you'll reduce one more obstacle in your path to attaining your desired ideal weight. Simple idea, isn't it? Copyright 2005 Tracy Lee Tracy Lee is the owner of the "Weight Loss for Women Over 40" site. Get the latest news, tips & tricks that can help women over 40 to lose weight safely and permanently, and your complimentary copy of our Special Report "9 Little-Known Insider Weight Loss Secrets To Help Women Over 40 Make Those Extra Pounds Disappear" instantly here: http://www.weight-loss-for-women-over-40.com/insidersecrets/ This article is available for reprint in your ezine, website or e-book. You MUST agree not to make any changes to the article and the RESOURCE BOX MUST be included WITH A LIVE LINK back to our website. Otherwise reprint is prohibited.
MORE RESOURCES: Gut Check: Fractyl Health Can Lock in Weight Loss From GLP-1 Drugs Inside Precision Medicine Does Intermittent Fasting Improve Health beyond Weight Loss? Scientific American ‘Ravenousness was in my job description.’ What happens when a food writer goes on a weight-loss drug? The Boston Globe Gautami Kapoor reacts to Ram Kapoor’s 55 kg weight loss without Ozempic or surgery, reveals his true inspiration Hindustan Times DTC obesity med market heats up: Eli Lilly taps knownwell, Hims & Hers adds new weight loss meds to platform Fierce Healthcare Lifetime Excess Weight, Adult Weight Gain Linked to Increased Renal Cancer Risk Oncology Nurse Advisor 100 Pounds and Counting! One Veteran’s Story of Weight Loss | VA Saginaw health care | Veterans Affairs VA.gov Home | Veterans Affairs Weight loss implants to increase compliance and cut admin burden for patients Pharmaceutical Technology 4:3 Intermittent Fasting Outperforms Daily Calorie Restriction in Weight-Loss Study CU Anschutz newsroom Eli Lilly Vs. Hims & Hers In DTC Weight Loss Market? - There Is Only One Winner (NYSE:LLY) Seeking Alpha Eli Lilly piles on weight loss drug suits to ward off revenue squeeze Life Sciences Intellectual Property Review One Woman’s Weight Loss Win: ‘I Lost 110 Pounds Enjoying Slow Carbs!’ firstforwomen.com 6 Korean fermented foods perfect for weight loss Times of India Hims & Hers stock slipped as investors were left unimpressed with its new weight-loss drug options Quartz Maximize Fat Burn: How To Find Your Target Heart Rate for Weight Loss firstforwomen.com Slimming with Ozempic: less praiseworthy than dieting and sports Оперативні новини України та Світу Weight Loss Breakthrough: Stanford Scientists Discover “Natural Ozempic” Without the Side Effects SciTechDaily Man weighing 150 kilos sheds half of it: Know how he did it with a simple protein-rich diet plan Times of India A woman who lost 130 pounds shares 7 changes she wasn't expecting — from people being nicer to her to food tasting different Business Insider Weight-Loss Drug Use Has Risen Sharply Among Children and Adults With Type 1 Diabetes Johns Hopkins Bloomberg School of Public Health Love Is Blind's Chelsea Blackwell Claps Back at Haters Over Weight Loss From Medication - E! Online E! Online This 3-day-a-week diet could be a vital weight loss strategy, say scientists BBC Science Focus Magazine Intermittent fasting three days a week outperforms traditional dieting in weight-loss study PhillyVoice This natural South American drink works like Ozempic — and can lower your risk of heart disease New York Post Meghan Trainor flaunts dramatic weight loss transformation at Billboard event, reveals how she's ‘biohacking’ her body Hindustan Times Weight loss: 'I'm a doctor - changing how you exercise can help you burn fat more efficiently' GB News Do Ozempic and Wegovy really cause hair loss? New Scientist 56 kgs weight reduction in 3 years: Bengaluru woman shares her workout plan The Economic Times Trump 'aging in reverse' as he flaunts drastic weight loss but alarming theories emerge - Irish Star Rapid Weight Loss and Arrhythmia Mass General Brigham Jacob Elordi talks weight loss and on-screen romance for 'The Narrow Road to the Deep North' AP News Eli Lilly will soon release key data on its weight loss pill. Here's why it could be a game-changer CNBC |
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