- New research suggests that getting more sleep can help with weight loss efforts.
- Studies have shown that, on average, people who slept for an additional 1.2 hours at night “significantly reduced” their calorie burn.
- “Study results suggest that improving and maintaining proper sleep time may be a viable intervention for weight loss and obesity prevention and weight loss programs,” the researchers say. Concluded.
Weight loss is a complex process that usually involves several different factors, such as eating well and exercising regularly. However, a new study found that there is one simple adjustment that can help you easily reduce the number of calories you consume each day. It’s about getting more sleep.
Randomized clinical trials published in JAMA Internal Medicine, Classified as overweight, featured 80 adults who regularly sleep less than 6.5 hours per night. Researchers randomized them into a control group that continued their normal habits and a group that was advised to extend their sleep for two weeks each night. On average, people in the long-term sleep group got another 1.2 hours of sleep at night.
At the end of the study period, researchers found that the sleep extension group “significantly reduced” about 270 calories ingested compared to the control group. Some study participants in the sleep extension group may even reduce up to 500 calories per day. This can help those who want to lose weight reach a calorie deficiency. “Study results suggest that improving and maintaining proper sleep time may be a viable intervention for weight loss and obesity prevention and weight loss programs,” the researchers say. Concluded.
Obviously, weight loss is personal and you should I never have I feel pressure to lose weight. But if you are interested in weight loss for your health, you can understand that you are interested in how this all works. Here’s what you need to know about increasing sleep can lead to weight loss:
How does sleep help you lose weight?
This is not the first time sleep has been associated with weight loss efforts. Studies show that if you don’t get enough sleep, you’ll want to eat more and usually consume more calories than you would otherwise.
Studies show that lack of sleep also increases levels of the hormone ghrelin, which controls hunger levels, and the stress hormone cortisol. Together, these can lead to loss of appetite.
Esra Tasali, MD, director of the Sleep Research Center at the University of Chicago Medical Center, says sleep deprivation ensures that the appetite signal from the brain is blocked. “The areas of the brain change due to lack of sleep, so we want carbs and sugar,” she says. But when you get more sleep, these areas are less activated and your brain does a better job of synchronizing your appetite with your actual needs, she says. ..
Getting more sleep can even change the amount of time you eat, which may lead to you getting less calories, says Dr. Tasari.Kelly Guns, RD, Author Small change diet,Agree. “If someone goes to bed early every night, they spend less time in the kitchen,” she points out. “For many people, staying up late at night is more likely to make you hungry and burn more calories than you need.”
Gans says that cleaning up rather than waking up in a refreshing mood can help you make wise choices at breakfast. “Often, making better choices in the morning leads to a better meal day,” she says.
“Think of a sleepy brain as trying to eat essentially awake,” said Christopher Winter, MD, in Charlottesville Neurology and Sleep Medicine. Sleep Solution: Why your sleep is broken and how to fix it. “”Also, sleepy people often use the very act of eating as a prop to keep them awake, much like eating chips while driving a long car or studying. “
How much sleep do i have Do you really need it?
The National Sleep Foundation recommends that most healthy adults strive to sleep 7 to 9 hours a night. We know, this is often easier than it is said.
The US Department of Health and Human Services points out that getting enough sleep can help you maintain a healthy weight, but the organization also lists many other benefits of getting enough sleep. They include:
- Less often get sick
- Reduces the risk of developing serious health problems such as diabetes and heart disease
- Reduces stress and improves mood
- Think more clearly and do better at school and at work
- Make friends with people
- Make a good decision
How can I get more sleep?
Weight loss and maintaining a healthy weight are usually more important than getting enough sleep, but it definitely helps, says Scott Keetley RD of Keytree Medical Nutrition Therapy. “The combination of going to bed a little earlier, adjusting your diet to suit your needs, and exercising is an ideal way to lose weight,” he says. “But it doesn’t have to be a full-coated press all the time. Do what you can, make small changes and keep them until you get into the habit.”
If you suddenly feel that you can’t sleep for an hour or so, Dr. Winter recommends doing so gradually. “I tell people to add in 15 minutes every night for a week or two,” he says. “Then I’ll start working for the next 15 minutes. If I try to go to bed hours early, it can backfire.”
Dr. Tasari says many study participants in the sleep extension group were nervous that they couldn’t sleep anymore and couldn’t accomplish everything they needed during the day. “But they’ve come to say that by better adjusting their sleep, they can be more productive and do more during the day without feeling tired,” she says. increase. “People actually came and thanked me.”
Overall, Dr. Tasari states that getting a little more sleep “may be a game changer in our obesity epidemic.”
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