At least two dozen recent studies have associated lack of sleep
with being overweight. But is the reverse true? Can you "lose weight"
simply by getting more sleep? The answer may be yes.
A small study by two well-known sleep experts was designed to test the hypothesis that more sleep equated to weight loss. The participants were assigned a simple goal: get at least 7 and a half hours of sleep each night. They were directed not to change their diet or exercise habits.
The results were nothing short of astonishing. Every participant except one lost weight over a 10 week period, with the minimum weight loss being 10 pounds. One person lost 33 pounds during the study! The participant who did not "lose weight" admitted she was unable to achieve the required hours of sleep most nights due to a hectic job schedule.
While this study was too small to be scientifically conclusive, the results are too compelling to ignore. Scientists and physicians who were asked about the sleep/weight connection had several theories to explaining the weight loss.
One explanation stems from the impact that sleep deprivation has on hormones that control appetite, cravings, and the metabolism of fat. While you may not be aware of it, studies show that you eat a lot more when you're tired. One study showed that participants who slept 5 and a half hours ate an average of 221 more calories the next day. That could translate to a pound of fat gained every 2 weeks!
A similar study verified what you probably instinctively know is true. When you are tired, you crave unhealthy food. The study showed that participants who lacked sufficient sleep tended to binge on sugary and salty snacks, especially in the late afternoon hours.
The small study participants also reported losing fat in challenging areas such as hips, thighs, and butt. The researchers verified that they shed significant inches in these troublesome areas. The scientists attributed these results to the fact that during deep sleep the body secretes a large amount of growth hormone that causes it to break down fat for fuel. So if you are not getting sufficient hours of deep sleep, your body is not properly synthesizing fat and therefore retaining it in the typically difficult areas.
Not surprisingly, all of the study participants reported increased energy levels. Several said they felt more efficient and focused at work.
Could it be that a lack of sleep is one of the macro causes of American's obesity epidemic? More studies are required to support this conclusion. But our culture certainly tends to diminish the importance of sleep, so it stands to reason that as Americans get less sleep, their health is suffering.
So are you motivated to redouble your efforts to get enough sleep? I know I am! While getting enough sleep is challenging in our busy lives, it's not as difficult as eating less or finding more time to exercise. Your call to action: strive for at least 7 and half hours of sleep every night. You will have more energy, and you may "lose weight".
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A small study by two well-known sleep experts was designed to test the hypothesis that more sleep equated to weight loss. The participants were assigned a simple goal: get at least 7 and a half hours of sleep each night. They were directed not to change their diet or exercise habits.
The results were nothing short of astonishing. Every participant except one lost weight over a 10 week period, with the minimum weight loss being 10 pounds. One person lost 33 pounds during the study! The participant who did not "lose weight" admitted she was unable to achieve the required hours of sleep most nights due to a hectic job schedule.
While this study was too small to be scientifically conclusive, the results are too compelling to ignore. Scientists and physicians who were asked about the sleep/weight connection had several theories to explaining the weight loss.
One explanation stems from the impact that sleep deprivation has on hormones that control appetite, cravings, and the metabolism of fat. While you may not be aware of it, studies show that you eat a lot more when you're tired. One study showed that participants who slept 5 and a half hours ate an average of 221 more calories the next day. That could translate to a pound of fat gained every 2 weeks!
A similar study verified what you probably instinctively know is true. When you are tired, you crave unhealthy food. The study showed that participants who lacked sufficient sleep tended to binge on sugary and salty snacks, especially in the late afternoon hours.
The small study participants also reported losing fat in challenging areas such as hips, thighs, and butt. The researchers verified that they shed significant inches in these troublesome areas. The scientists attributed these results to the fact that during deep sleep the body secretes a large amount of growth hormone that causes it to break down fat for fuel. So if you are not getting sufficient hours of deep sleep, your body is not properly synthesizing fat and therefore retaining it in the typically difficult areas.
Not surprisingly, all of the study participants reported increased energy levels. Several said they felt more efficient and focused at work.
Could it be that a lack of sleep is one of the macro causes of American's obesity epidemic? More studies are required to support this conclusion. But our culture certainly tends to diminish the importance of sleep, so it stands to reason that as Americans get less sleep, their health is suffering.
So are you motivated to redouble your efforts to get enough sleep? I know I am! While getting enough sleep is challenging in our busy lives, it's not as difficult as eating less or finding more time to exercise. Your call to action: strive for at least 7 and half hours of sleep every night. You will have more energy, and you may "lose weight".