Why Sleep is Important for Weight Loss
When it comes to weight loss, chances are diet and exercise are the first things that come to mind. But there’s one that most people miss: sleep. Many of us don’t realize the vital role that sleep plays in our overall health.
Caught up in our busy, fast-paced lives we treat sleep as a luxury rather than a necessity. However, sleep deprivation can lead to major problems down the line - weight gain being at the top of the list.
If you’re struggling to shed those extra pounds, a lack of shut-eye could be the reason.
5 Reasons Why Sleep Can Help You Lose Weight
1. Regulates your appetite
Research shows people who are sleep deprived have a greater appetite and higher BMIs (body mass index). This is due to the fact that sleep affects hunger hormones, leptin and ghrelin.
Leptin sends a signal to your brain that you feel full, decreasing hunger. Ghrelin, on the other hand, sends a signal that you’re hungry and increases your appetite. When you don’t get enough sleep, the amount of ghrelin in your body goes up and the amount of leptin goes down.
By getting a good night’s rest, you will be less tempted to overindulge and more likely to eat healthy-size portions.
2. Helps you make healthier food choices
Did you know a lack of sleep affects your self-control? As it turns out, your sleep habits can affect your decision-making skills, particularly when it comes to your food choices.
Studies indicate sleep is associated with a higher consumption of high-calorie, high-fat and high-carb foods. Getting a poor night’s sleep makes it more difficult to say “no” to these types of foods.
3. Increases physical activity
Let’s face it: after a sleepless night, who wants to exercise? Less sleep equals less motivation to hit the gym.
According to a study on men who were sleep-deprived, the length and intensity of their physical activity decreased.
However, when you’re feeling rested your performance improves. Unlike the quick jolt from your morning cup of coffee, sleep gives you lasting energy – the kind of energy you need to have an effective fat-burning workout.
4. Prevents insulin resistance
Insulin transports sugar from the bloodstream into your cells. Inadequate sleep can cause cells to become insulin resistant. The more sugar that stays in the bloodstream, the more insulin the body produces.
Too much insulin not only increases your appetite, but also stores calories as fat. This explains why insulin resistance can cause weight gain and in some cases, type 2 diabetes.
Getting enough sleep will keep your insulin levels (and waistline) in check.
5. Lowers your resting metabolic rate
Many people are surprised to learn that your body burns calories even when you’re sitting or sleeping. Your resting metabolic rate (RMR) is the number of calories you burn while at rest. There are different factors that influence your RMR such as age, sex, height and weight.
Studies show that being sleep deprived may decrease your RMR. Along with exercising and eating well, sleep is an important aspect of maintaining a healthy metabolism.
Why Sleep is a Crucial Component of the Weight Loss Equation
While there are many different reasons why getting quality sleep is important, it comes down to a few key points:
“Sleep-deprived people may be too tired to exercise, decreasing the ‘calories burned’ side of the weight-change equation,” the Harvard T.H. Chan School of Public Health reports. “Or people who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat; lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night.”
Science confirms it: Sleep more, weigh less.