Losing weight is difficult, and maintaining weight loss can be equally demanding. Although the convoluted link between body weight and sleep is still being studied by the medical profession, a number of possible connections have surfaced that point to the potential weight loss advantages of obtaining a good night’s rest and the detrimental effects of sleep deprivation.
The length of time Americans spend sleeping and the quality of that sleep, as assessed by themselves, have both gradually dropped over the previous few decades. The average American’s body mass index, or BMI, rose during a large portion of the same period of time, suggesting a general trend towards heavier weights and increasing rates of obesity.
Many scientists have been speculating about possible links between obesity and sleep as a result of these patterns. Numerous studies have indicated that inadequate or restricted sleep may raise the risk of overweight and other long-term health diseases, as well as metabolic abnormalities, weight gain, and other types of weight gain.
Although there is an ongoing discussion among medical professionals over the precise nature of this association, the available evidence indicates a link between sound sleep and healthy body weight.
The precise nuances of the relationship between weight and sleep are still mostly unknown. With the intention of improving our knowledge of the connection between body weight and sleep and reducing obesity, a number of theories propose directions for further investigation.
Can Sleep Deprivation Make You hungry?
How sleep impacts hunger is a typical theory regarding the relationship between weight and sleep. While people frequently assume that hunger is merely the result of stomach grumbling, in reality, hunger is regulated via neurotransmitters, which are the chemical signals that enable neurons (nerve cells) to interact with one another.
It is believed that the neurotransmitters leptin and ghrelin play a key role in appetite. Leptin aids in the sensation of being full, while ghrelin encourages hunger. Throughout the day, the human body’s levels of these particular neurotransmitters naturally rise and fall, signaling a need to eat calories.
The body’s control of these neurotransmitters may be impacted by sleep deprivation. According to one research, men who slept for 4 hours had higher ghrelin levels and lower leptin levels than men who slept for 10 hours. In people who are sleep-deprived, this imbalance of leptin and ghrelin may cause an increase in appetite and a decrease in sensations of fullness.
Additionally, numerous studies have shown that sleep loss has an impact on eating preferences. People who lack sleep frequently select foods that are high in calories and carbs.
Many scientists think that further research is required to fully understand the neurobiological association between sleep disorders and neurotransmitter dysregulation.
Does Sleep Boost Metabolic Rate?
The process by which the body transforms the food and liquids we consume into the energy we need to survive is known as metabolism. The metabolism includes every single one of our group activities, including breathing, working out, and everything in between. Sleep cannot temporarily enhance metabolism, but activities like exercise can. Actually, during sleep, metabolism decreases by roughly 15%, reaching its lowest point in the morning.
Indeed, a large body of research has demonstrated that sleep deprivation—whether brought on by self-induction, insomnia, undiagnosed apnea of sleep, or other sleep disorders—often results in metabolic dysregulation. Increased levels of oxidative stress, glucose intolerance (a sign of diabetes), and resistance to insulin are linked to poor sleep. Being awake longer may present more opportunities to eat, while sleeping less may interfere with circadian cycles, resulting in weight gain.
Obesity and sleep
Although the exact cause of this association is still up for question, there is a clear connection between inadequate sleep and an elevated risk of obesity in children and adolescents.
Children who don’t get enough sleep may miss breakfast in the morning, experience metabolic abnormalities like those previously addressed, and consume more sugary, greasy, salty, and starchy foods.
The study’s conclusion is less clear for adults. Although a thorough review of prior research indicates that having less than six hours of sleep each night increases the likelihood of being labelled as fat, it is difficult to establish a causal relationship from these studies.
Depression and sleep apnea are two disorders that are more likely to occur as a result of obesity. It’s unclear from this research if having less sleep is contributing to the participants’ obesity, or if it’s a combination of the two. Experts advise enhancing sleep quality for treating adult obesity, even if additional research is required to fully grasp this connection.
What Connection Is There Between Sleep and Exercise?
Losing sleep might leave you with less energy for physical activity and exercise. Sports and exercise can be less safe when you’re exhausted, especially balancing exercises and weightlifting. Exercise is crucial to sustaining weight loss and good health, even if researchers are still trying to comprehend this connection.
Regular exercise, especially when done in natural light, might enhance the quality of sleep. Even a little daytime stroll may help with sleep improvement, but increased activity may have a more notable effect. Exercise of at least 150 minutes per week of moderate effort or 75 minutes per week of high intensity can increase daytime concentration and reduce daytime sleepiness.
Sleeping While Losing Weight
A balanced weight loss plan must include getting enough, good sleep. Most importantly, evidence indicates that sleep deprivation while dieting might hinder weight loss and promote overeating.
Suggestions for Good Sleep Following Weight Loss Plan in Gurugram from Diet4U Wellness by Dt. Rukhsana Azhar
To improve sleep, there are several options. Here are some suggestions for improving your sleep while dieting, all supported by research:
- Maintain a regular sleep schedule. Sudden changes in your sleep pattern, or attempting to catch up on slumber after 7 days of late nights, might alter your metabolism and impair your ability to use insulin effectively, making it easier for your blood sugar to rise.
- Sleep in a room with no artificial light: Being exposed to artificial light when sleeping, for instance, a TV or night lamp, is linked to an elevated likelihood of gaining weight and obesity.
- Don’t eat straight before bed: Late eating may make weight loss efforts less successful.
- Reducing stress can help with weight gain and poor sleep in a number of ways, including when people eat to deal with their bad feelings.
- Be an Early Bird: Compared to night owls, early risers may be more inclined to maintain weight loss. People with a late-night slumber may eat greater amounts of calories and have an increased likelihood of weight gain.
It is best to decide whether you should try to change your physical weight under the direction of your dietitian. Don’t believe everything you read online about weight loss and wellness. Not everyone should lose weight, and losing weight does not always equate to improved health. Keep in mind that maintaining good health requires a lifetime commitment that encompasses not just healthy behaviours but also a positive body image.
Other Methods of Weight Loss Plan in Gurugram Without Exercise
If you don’t enjoy going to the gym, starting your weight loss journey may seem difficult. Despite the fact that physical activity has numerous beneficial effects on your health, it is only one factor in weight loss.
Fortunately, there are many alternatives to lifting weights or running on a treadmill if you can’t get to the gym and want to lose weight in a reasonable amount of time.
Regardless of the motivation behind your decision to begin a weight loss programme, making a few small adjustments to your daily routine might support you in your quest for better health, especially if you’ve previously struggled to lose weight.
Practical strategies to lose a few extra kilos without exercising include:
Eat Protein first thing in the Morning
Satiety and blood sugar control have both been found to improve when you break your fast with an intake of high-quality protein. Even those who are obese might benefit from improved nutrition quality.
Protein slows the release of sugar from carbs into your system, which is particularly helpful after a fast. Combining carbohydrates and protein can also help prevent glucose spikes when eating.
Since insulin resistance might eventually result in weight gain, managing your blood sugar levels is essential for weight loss. To get the best reaction from your diet’s high-quality sources, concentrate on consuming chicken breast, fish that is oily, plain Greek yogurt, tofu, and tempeh.
Consider Your Portion Sizes
If you’ve struggled with managing your weight despite eating a wholesome, healthy diet, the size of your portions may be the cause.
Although it might seem clear, sometimes the nutritional information on items can be deceptive or challenging to understand. It’s important to pay attention to how much nourishment is on the plate because research has shown that eating huge portions can result in weight gain.
Learn how to independently estimate portion sizes when trying to lose weight. This is especially helpful for people who suffer from obesity.
Keep hydrated
Water consumption has been linked to weight loss by boosting metabolism and promoting mitochondrial health. According to some research, potable water can help people consume fewer calories, which makes managing weight easier.
Keep in mind that staying hydrated has advantages other than helping you lose weight. Additionally, it can lower your risk of getting chronic disorders, including diabetes, cancer, Alzheimer’s, and other diseases. Visit our post on the significance of appropriate hydration for advice on how to ensure that you consume enough fluids throughout the day.
Avoid sugar and junk foods
If you’ve attempted dieting to lose weight, it may be among the most frequently heard statements you’ve heard, and with good reason. One of the main factors contributing to obesity in the US is consuming too much sugar.
Even though consuming snacks and desserts can be fun, they are frequently rich in calories, processed sugar, and trans-fat, so eliminating them from your diet plan can have a substantial impact on your ability to lose weight and maintain a healthy weight.
Fortunately, there are other advantages to minimizing added sugars and meals containing saturated fat in addition to weight loss. These dietary modifications may promote higher cholesterol levels, healthier skin, and the prevention of other chronic illnesses.
Consume black coffee
The excellent news for anyone trying to lose weight is that the caffeine found in coffee may help with weight loss, including body fat reduction. Nearly everyone enjoys their morning mug of coffee. Black coffee is rich in antioxidants, helps lower inflammation, and can even assist in avoiding diabetes.
The fact that black coffee is inherently low in calories may be another reason to stick with it if you’re limiting your calorie consumption. While frappuccinos and lattes are wonderful, they may also be high in hidden calories and sugar, so if you’re trying to lose some weight, black coffee might be a better option. `
Consume more vegetables
As long as you can handle them, eating a lot of veggies is almost never a bad idea, and it has been shown to be very helpful for losing weight. Increased vegetable consumption has been linked to significant weight loss in adults in good health as well as a decreased risk of weight gain, according to studies.
Vegetables are a great snack for people trying to lose weight because they are packed with wholesome vitamins, minerals, and fiber and typically have few calories.
Utilize lighter cooking ingredients
Olive oil, the oil from avocados, or coconut oil are oils that can be used in place of butter in cooking, which is healthier and has a number of other health benefits.
All cooking oils contain a lot of calories and fat, but unlike butter and margarine, olive oil and oil from coconuts may help lower the level of cholesterol and have no strong links to a higher risk of death.
An olive oil-rich diet resulted in more weight loss among breast cancer survivors than a low-fat diet as a whole, demonstrating the beneficial effects of this kind of oil on health.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
