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by Michelle Sutton-Kerchner
This weight loss strategy will surprise you. But, it’s right up there with exercise and diet …
You probably think the “surprise” involves walking extra steps per day, managing an additional workout, or eating an exclusive diet of some exotic vegetable. Think again!
Studies have proven sleep hygiene is essential to any weight loss plan. How long do you sleep nightly? Is it a quality or restless slumber?
Those who reduced sleep for two weeks found a 55-percent drop in weight loss success, despite remaining steadfast to their dietary calorie count. Along with diminished energy, they experienced increased hunger and reduced post-meal satiation.
Can the answer to stubborn pounds be found between the sheets? This sounds promising for the elastic-waisted, weary, and caffeine-induced masses.
The Result of Regular Sleep Deprivation
Several things occur when we skimp on sleep. These negatively impact overall physical and mental health in myriad ways. They also sabotage weight loss efforts by creating a domino effect. Consider this:
In a fatigued state, you are more likely to skip your workout, move less, and eat poorly. Food choices, portion sizes, and digestion are all affected in ways that lend to weight gain and potential obesity.
How Sleep Affects the Scale
Appetite: During adequate sleep, the body is better able to produce a balanced mix of hormones that more accurately signal hunger and fullness. When you sleep well, you also avoid triggering a spike in cortisol. This stress hormone causes the body to store fat rather than burning it as fuel. Don’t store—sleep to help the burn!
Comfort cravings: A well-rested brain can more easily resist food temptations, particularly those high in calories, fat, and carbs. (Are there any other kind?) Also, when sleep deprived, the brain’s reward center is more stimulated by food in general, making every bite (including seconds) much more satisfying. Reward yourself with more sleep and less empty-calories.
Insulin Sensitivity: Healthy sleep allows the body to effectively process insulin. In only four days, poor sleep was shown to diminish insulin sensitivity, according to researchers. The struggle to process sugary, starchy foods results in storing them as fat, which contributes to weight gain.
Metabolism: Although more research is needed, poor sleep may contribute to muscle loss. This can result in a decreased resting metabolic rate (RMR), the calories burned when at rest. Additionally, sleep deprivation may directly affect your RMR in ways other than muscle loss. Don’t chance undoing all those reps. Get your Zzzs!
The Sleepy Season
Earlier this week, Daylight Saving Time required us to move clocks back an hour. It is the time of year for a little extra snoozing.
Let nature’s hibernation inspire you to manage your own sleep requirements. Surrender to the season’s encouragement through less daylight, colder temps, and an infectious sleepy vibe. (You know, the one you get from time in front of a fireplace, after a mug of steaming tea, or under a warm quilt.) Give body and mind its needed rest. You may gain a slimmer waist.
Sources
“7 Ways Sleep Can Help You Lose Weight,” by Caroline Pullen at healthline.com.
“Sleep More, Weigh Less,” at webmd.com.
