Weight in general is one of those subjects not many like to talk about, even less when it's being pointed out to them by their physician or a relative. Being overweight isn't good and neither is being underweight. All sorts of medical conditions can rise due to either of them being present, and to get the actual middle is much harder then we think!
This article is a bit more specific to the point of how something so simple and much needed in our life can make a higher impact on our wellbeing as well as confidence when tackling weight and keeping it in place.
I've never really struggled with losing weight; actually, was more of a problem for me to maintain it and not be underweight, especially when I was younger and in my teens to early 20's. Many times, people would be asking questions how come I'm always the way I am, despite having substantially bigger size portions than theirs. I just played a "good metabolism & gen's" card, to which we all laughed about and continued with whatever we were doing at the time. As you see, both parties, overweight & underweight get the same questions asked but in a different manner. None of us like to discuss it and it makes us think something is not right, when it actually in most cases comes down to life!
After this short intro, I think I should divert my continuous typing more on what I'm actually here to discuss with you, and that is....
In case you didn't know why sleep is more important for losing weight, let me share with you my knowledge about it all and the information I've gathered throughout the years.
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 often one of the most neglected lifestyle factors, and it really plays an important role. Recommended sleep duration for adults is seven to nine hours a night, but many people often sleep for less than this. I can't remember the last time I've had an opportunity to sleep for 9 hours, and working night shifts for the past 10+ years, sleeping for so many hours has become a dream for me more than having a luxury sports car!
A few months ago, I was a part of a mandatory training at work at which we've had a consultant explaining to us lack of sleep issue. He gave us a few hour-long presentation, which also included a research, which 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. None of this sounds easily achievable nor does it sound like something we can all get and done within a certain timeframe.
He maintained his focus on three different and possible changes; metabolism, appetite, and sleep.
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 our food selection. How many times have we all ignored the last of the three?! I've done it many times and have not learned the lesson yet, despite being in my 30's. Sleep influences two important appetite hormones in our body, leptin and ghrelin. Let me explain, 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. Simple, right? But even though it makes a huge sense to it, it isn't as easy to maintain this "spot-on-balance" in any way! Basically, short sleep is associated with higher levels of ghrelin and lower levels of leptin, and this combination could increase a person’s appetite. So, the opposite, longer sleep will be associated with lower levels of ghrelin and higher levels of leptin, which keeps a person's appetite in order and balanced.
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 night’s sleep should be prioritised. On paper it sounds like a perfect plan, but tell me, do you unlike me manage to sleep your desired and well needed amount of hours??
What I've learned a long time ago back in school, but never really paid much attention to it, because when you're younger you think nothing can make a difference to your wellbeing! I was so wrong!
Only time I get a great balance in sleep - food - weight is when I'm on holiday! This is me a few years ago indulging in these amazingly tasty cakes when visiting Slovenia.
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. I'm not sure how my body does it after my many nights/days of reduced sleep and an almost extreme intake of sugar?!
Exercise is a good part in keeping in touch with good level of not only your weight but also with a positive impact on appetite. To be honest, if I exercise, I tend to be more sleepy and tired, thus thinking of eating a bit later. Some of you will probably be a complete opposite to me and think of nothing else then a meal after a workout...and that makes us as diverse as we are supposed to be!
It’s clear that sleep is important for losing weight. I'm not achieving this at all, at least not yet, and thus I'm hoping you are!
Thanks for stopping by and take care!