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How Sleep Affects Weight Loss

Posted Nov 19 2012 5:54am
Recently I was at a Juiceplus+ Shape Weightloss presentation here in Belfast given by TV Nutritionist Emma Buckley. I was surprise to learn during this presentation how important sleep is to weightloss.

Studies published in The Journal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight.

Sleep loss appears to do two things:

1. Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.

2. Increases fat storage. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes.

Why would an overweight person tend to have sleep problems?

There appear to be several reasons why this may occur:

  • Many people who are overweight have sleep apnea, a disorder in which breathing starts and stops during sleep, consequently causing numerous awakenings. This may occur hundreds of times a night, without your even knowing it. So you can imagine how sleepy you could feel the next day. Some who are overweight have low back pain, making lying comfortably in bed and getting a good night’s sleep difficult.

  • People who are depressed or otherwise worried about their weight may have insomnia, or the inability to fall asleep.

  • Losing weight can improve sleep.

An Australian study of more than 300 obese people showed they had significant sleep problems that were reduced after weight loss surgery:

  • 14% reported habitual snoring, down from 82%
  • 2% had sleep apnea, down from 33%3)
  • 4% had abnormal daytime sleepiness, down from 39%
  • 2% reported poor sleep quality, down from 39%

It is also important to realize that the quality of sleep (that is, getting the right amount of “deep sleep”) is just as important as the quantity of sleep. For example, decreased amounts of restorative deep or slow-wave sleep have been associated with significantly reduced levels of growth hormone, a protein that helps regulate the body’s proportions of fat and muscle during adulthood.

I know that when I am tired that I often turn to sugary snacks for pick me ups so this can also be the effects of not getting a good night’s sleep.

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