It is possible that you are trying to lose weight without seeing results, and what you least imagine is that it is due to the amount of time you spend at rest, a factor as important as diet and exercise to achieve this goal.
According to a study, many people in the United States are not getting enough sleep. In fact, about 30% of adults sleep less than 6 hours almost every night.
In this sense, research has found that lack of sleep has been linked to a higher body mass index and weight gain despite the fact that sleep needs vary in each person.
Hence the importance of learning to rest properly as a strategy to lose weight , in addition to further promote your health status.
6 Reasons to lose weight sleeping
1.Avoid the increase of appetite
Science has found that people with lack of sleep increase their appetite ; This is probably due to the influence of rest in supporting the control of hunger hormones such as ghrelin and leptin .
Ghrelin is a hormone released in the stomach that sends hunger signals to the brain; and when the stomach is empty its level goes up. Leptin, on the other hand, is a hormone released by fat cells that suppresses hunger and sends signals of fullness to the brain. Therefore, little rest produces more ghrelin and less leptin , which results in more appetite.
A study of more than 1,000 people found that those who slept only a short time increased ghrelin by 15% and leptin by 16% than those who maintained adequate sleep.
Little sleep actually alters brain function, this can make it harder to make healthy choices and resist tempting foods. Also, it seems that reward centers in the brain are more stimulated by food when there is sleep deprivation.
That’s why rest properly is a good way to prevent the temptation to eat unhealthy foods, and to have more self-control.
Research indicates that lack of sleep increases affinity for foods such as carbohydrates and fats. An example of this was observed in a study in 12 men, when evaluating the effects of depriving the sleep on the food intake: when the participants only had 4 hours of sleep the consumption of calories increased by 22%, and the fat was doubled, compared to when they were allowed to sleep 8 hours.
3.Prevents the consumption of many calories
People who get enough rest tend to avoid high calorie intake at night. Conversely, consuming more calories is likely when sleeping less due to increased appetite and inappropriate food choices. Also, it is especially true when you spend your time awake and inactive, like watching television.
On the other hand, researchers on sleep deprivation have pointed out that in general the excess of calories consumed is due to snacks after dinner. However, lack of rest can also boost consumption by affecting the ability to control portion sizes.
4.Does not affect resting metabolism
The resting metabolic rate is the number of calories the body burns when it is completely at rest. It is predetermined by age, weight, height, sex and muscle mass. And research indicates that avoiding sleep can decrease it.
For example, an investigation in 15 men who stayed awake for 24 hours showed a 5% decrease in the metabolic rate. Also, some studies point to changes in metabolism with sleep loss, but more scientific basis would be needed to determine how the metabolism slows down after sleep deprivation. Also, it has been shown that their lack can cause muscle loss.
5.Increase physical activity
Lack of sleep can cause fatigue during the day, resulting in little motivation to exercise. In addition to this, it is more likely that there is more fatigue during the activity.
An investigation conducted on 15 men found that when participants did not sleep well, the amount and intensity of physical activity decreased. Therefore, sleeping more can help improve athletic performance.
In one study, basketball players spent 10 hours in bed each night for 5 to 7 weeks. The result was that they improved the speed and lowered the level of fatigue.
Sleeping more helps to improve sports performance
6.Prevents insulin resistance
Sleeping little can cause insulin resistance – a hormone that controls blood sugar so that the body’s cells use it as energy.
When the cells become more resistant to insulin, then it increases the sugar in the bloodstream and the body produces more insulin to compensate.
An excess of insulin generates more hunger and causes the body to store more calories in the form of fat. In addition, insulin resistance is a precursor to type II diabetes and weight gain.
A study in 11 men who only slept 4 hours for 6 nights showed how the body’s ability to break down sugar was affected by 40%. This suggests that only a few nights of bad sleep can cause the cells to become resistant to insulin.