Weight loss is generally associated with exercise, but did you know that the latest research shows that sleeping well is also closely connected to weight loss? Without further ado, let’s delve into the topic of the sleep and weight loss relationship.
Think about it. When you haven't slept enough, you are more inclined to drink a latte or something else high in calories to pick you up and get you moving. This is a growing problem in the modern age, especially among people between the ages of 25-45, as this age group tends to ignore the need for sleep more than others. Many health professionals advise that getting enough sleep is necessary to rest your eyes, mind, and well-being. Plus, it is also essential for your exercise and dietary plans.
When you don’t get enough sleep, your mind is also instantly triggered into making bad decisions. Among others, those unwise decisions might include carbs and foods high in calories. When a person is tired, their reward center lights up like a light bulb, expecting a reward for being good. While it might be easier to resist having a slice of cake or a hamburger when you’re well-rested, it becomes more difficult to resist the urge when you’re sleep-deprived! The bottom line is that weight loss due to lack of sleep should be considered a serious aspect of the overall road to losing weight.
So, if you’re considering changing your sleep pattern for weight loss, now is the time to start focusing on getting the proper amount of rest.
How does sleep affect weight loss?
There is a deep connection between sleep and fat loss. Over the last few decades, the average amount of time that a person sleeps has significantly decreased. This includes increased stress and unhealthy eating patterns (such as an irregular schedule or lots of unhealthy foods). There is an instant connection between sleep and fat loss, as the risk of obesity increases with reduced quality and quantity of sleep.
Lack of sleep can also increase your appetite, making it difficult to reduce calories or achieve a desired number on the scale. Plenty of studies over the years have shown that when a person is sleep-deprived, their craving for food high in calories and carbs increases significantly.
A scientific background explains the importance of sleep for weight loss. The lack of sleep activates certain neurotransmitters that are central to your appetite. When you disrupt the body's naturally-occurring cycle, these neurotransmitters elevate and take control of your urge to eat. If you don’t get enough sleep, then the neurotransmitters that signal your body to consume food are out of balance, making you want to consume food even if you’re not hungry.
Can you lose weight when you sleep?
While there is a strong correlation between sleep and weight loss, have you ever wondered why you weigh less in the morning than at other times of the day?
Though your body is at rest when you’re sleeping, that doesn’t mean that you’re not burning any calories. Even if your energy consumption decreases during sleep, your body keeps functioning. Your cells repair, your brain dreams, and you breathe, sweat, and excrete. This means that you’re both consuming your water weight and burning some calories in the process.
At the same time, water loss during the night is not the same as fat loss, so you will regain the weight lost during the day. But that doesn’t change the fact that you are burning calories. According to the sleep foundation, the body burns 50 calories per hour, but this number varies according to one’s basal metabolic rate. The higher your basal metabolic rate, the more calories you burn during sleep.
Now let’s take a look from the other way around. Not getting enough sleep can render your dieting or weight loss regime meaningless. This is because if you don't get enough sleep, you may not be able to lose weight even if you're dieting because insufficient sleep causes changes in the energy you spend during the day. One study showed that people who both don’t get enough sleep and are on energy-restricted diets lost only 55% of what others following similar diets lost in weight, as well as lost 60% more muscle mass compared to others.
At the end of the day, we need to take care of our bodies - it’s the only home we have! Listening to your body is essential for your lifestyle and overall well-being. In addition, giving your body the right amount of everything, not just sleep, is crucial for maintaining a healthy lifestyle and nurturing yourself to reach your optimal state of being.
So the next time you want to lose weight, remember how sleep benefits weight loss. Use this important tip to your advantage. And of course, good luck!
We would love to hear your thoughts on this subject! Have you noticed any changes and connections between your sleep and weight loss? Please comment below!
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