If you are trying to lose weight, remember that a good Sleep will be as important as your diet and exercise. Unfortunately, many people do not get enough sleep and they are unaware of this. In fact, about 30% of adults hardly gets six hours sleep, according to a study by American adults.
Below are the few reasons how sleep can help you lose weight.
1. Poor Sleep Is A Major Risk Factor For Weight Gain And Obesity
The poor sleep has connection with a body mass index (BMI) and weight gain. Sleeping needs of people vary, but in general, the research has observed changes in weight, if people have less than seven hours of sleep per night. A large study found that short sleep duration increases the likelihood of obesity by 89% in children and 55% adults.
Although these studies were all looking at, weight gain was also observed in experimental sleep insufficiency studies.
2. Poor Sleep Can Increase Your Appetite
Many studies have shown that people who has poor sleep reported increase in appetite. This is probably due to the effects of sleep on two main hunger hormones ghrelin and leptin.
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Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before eating, if the stomach is empty, and just after eating. Leptin is a hormone released by fat cells. It suppresses hunger and pass on saturation signals to the brain.
If you do not get enough sleep, the body is more ghrelin and less leptin, so you're hungry and increase your appetite. In addition, the hormone cortisol is higher if you do not sleep enough. Cortisol is a stress hormone which can also increase appetite.
3. Sleep Helps You Fight Cravings And Make Healthy Choices
Lack of sleep actually changes how the brain works. This can make it difficult to make healthy choices and food tempting to resist. In addition, it seems that the brain's reward centers are more stimulated by food when deprived of sleep.
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Therefore, after a bad night's sleep, not only is the ice cream bowl more rewarding, but you will probably have a more difficult time exercising self-control.
In addition, research has found that sleep deprivation can be your affinity for foods that contain high calories, carbohydrates and fat.
4. Poor Sleep Can Increase Your Calorie Intake
A study of 12 men found that when the participants had only four hours of sleep, they ate an average of 559 more calories per day, compared to when they were eight hours activated. This increase in calories may be due to increased appetite and poor dietary habits, as stated earlier.
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Poor sleep can also increase your calorie intake by affecting your ability to control the pore size.
In addition to eating well and exercising, sleep quality is an important part of weight maintenance.
Lack of sleep drastically alters the way the body reacts to food. To make things worse, this can turn into a vicious circle. On the other hand, developing sleep habits can help the body maintain a healthy weight.