Weight Loss and Sleep - Group talk, week commencing 14/06/21
*Next to the food that we eat and activity that we take part in, sleep is just as important when it comes to weight loss.
*Unfortunately as many as 30% of adults are not getting enough hours sleep i.e. sleeping less than six hours most nights.
*Increasing amounts of evidence is linked to people who are struggling to lose weight and that they are not having efficient amounts of sleep.
7 - ways sleep can help in weight loss
*Poor sleep is a major risk factor for weight gain and obesity
- people getting fewer than 7 hours sleep a night observed gaining weight and increasing obesity by 89% in children and 55% in adults.
- with weight gain we can develop sleep disorders, like sleep apnea.
- so poor sleep causes weight gain, which can cause sleep quality to decrease even further.
* Poor sleep can increase your appetite
-this is likely caused by the impact of sleep on the two hunger hormones ghrelin and leptin.
-when you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.
-in addition, the hormone cortisol is higher when you do not get adequate sleep. Cortisol is a stress hormone that may also increase appetite.
*Sleep helps you fight cravings and make healthy choices.
-sleep deprivation effects the activity in the frontal lob of the brain, which effects decision making and self-control.
-lack of sleep can increase your affinity for foods that are high in calories, carbs, and fat.
- reduced sleep can increase your calorie intake by 22% and almost double your fat intake.
*Poor sleep can increase your calorie intake
-sleep deprivation finds you increase your portions and calorie intake.
-increasing late night snacking.
*Poor sleep may decrease your resting metabolism
- Resting Metabolism Rate (RMR) is the number of calories your body burns when you're completely at rest. Its affected by age, weight, height, sex and muscle mass, sleep deprivation lowers your RMR.
-poor sleep also can cause muscle loss.
*Sleep can enhance physical activity.
-lack of sleep can cause daytime fatigue, making you less likely and less motivated to exercise.
-Good news getting more sleep may help improve your athletic performance.
*It helps prevent insulin resistance.
- poor sleep can cause cells to become insulin resistance.
- Insulin is a hormone that moves sugar from the bloodstream into your body's cells to be used as energy.
-Insulin resistant leave sugar in the bloodstream and the insulin to compensate.
-the excess insulin makes you hungrier - precursor for both type 2 diabetes and weight gain.
*The bottom line
-eating right, being active and getting quality sleep is important for losing and maintaining weight.
-establishing healthy sleep habits is important, both physically and mentally.