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Friday, November 12, 2010
How a Good Night’s Sleep Can Boost Your Weight Loss Efforts
Get enough sleep. This may be one of the easiest weight loss tips you’ll ever get.
A new University of Chicago study suggests that lack of sleep may reduce the effectiveness of typical dietary efforts for weight loss and against metabolic syndrome, a group of risk factors associated with obesity.
The study involved 10 sedentary non-smokers between the ages of 35 to 49. The participants had a body mass index of between 25-32 (overweight to obese). They stayed in a closed environment for two weeks. They ate the same diet, took multivitamins, and did the same type of work or leisure activities. Six were asked to sleep for 8.5 hours, while the other four slept for 5.5 hours.
Those who had more sleep lost more weight and were able to maintain a fat-free body mass. Compared to those who had less sleep, they also felt less hungry throughout the day.
Another 2010 study found that subjects who slept less than six hours had a 32 percent gain in visceral fat, compared to a 13 percent gain among those who slept six or seven hours and 22 percent among those who had at least eight hours of sleep.
Visceral fat is the type of fat linked to heart disease, type 2 diabetes, stroke, and other chronic diseases.
While these two studies do not prove that lack of sleep directly results in fat gain, they support the proposed link between sleep duration and weight gain, as well as an increased risk of diabetes and heart disease.
Sleep deprivation decreases the production of leptin, the hormone that tells your brain when you’re full and signals you to stop eating. It also increases ghrelin, the hormone that triggers hunger. Additionally, lack of sleep appears to affect energy metabolism and how your body uses fat and glucose. All these factors decrease your ability to achieve weight loss.
But given the stress and pressures of everyday life, how will you manage to get enough sleep?
Use the basic tools of Dr. Joseph Mercola’s No-Grain Diet to establish a healthy sleep pattern. Regular exercise prepares your body for relaxation at bedtime, while the Emotional Freedom Technique (EFT) helps you address your tension, worries, and other discomforts that prevent you from getting restful sleep.
A new University of Chicago study suggests that lack of sleep may reduce the effectiveness of typical dietary efforts for weight loss and against metabolic syndrome, a group of risk factors associated with obesity.
The study involved 10 sedentary non-smokers between the ages of 35 to 49. The participants had a body mass index of between 25-32 (overweight to obese). They stayed in a closed environment for two weeks. They ate the same diet, took multivitamins, and did the same type of work or leisure activities. Six were asked to sleep for 8.5 hours, while the other four slept for 5.5 hours.
Those who had more sleep lost more weight and were able to maintain a fat-free body mass. Compared to those who had less sleep, they also felt less hungry throughout the day.
Another 2010 study found that subjects who slept less than six hours had a 32 percent gain in visceral fat, compared to a 13 percent gain among those who slept six or seven hours and 22 percent among those who had at least eight hours of sleep.
Visceral fat is the type of fat linked to heart disease, type 2 diabetes, stroke, and other chronic diseases.
While these two studies do not prove that lack of sleep directly results in fat gain, they support the proposed link between sleep duration and weight gain, as well as an increased risk of diabetes and heart disease.
Sleep deprivation decreases the production of leptin, the hormone that tells your brain when you’re full and signals you to stop eating. It also increases ghrelin, the hormone that triggers hunger. Additionally, lack of sleep appears to affect energy metabolism and how your body uses fat and glucose. All these factors decrease your ability to achieve weight loss.
But given the stress and pressures of everyday life, how will you manage to get enough sleep?
Use the basic tools of Dr. Joseph Mercola’s No-Grain Diet to establish a healthy sleep pattern. Regular exercise prepares your body for relaxation at bedtime, while the Emotional Freedom Technique (EFT) helps you address your tension, worries, and other discomforts that prevent you from getting restful sleep.
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