When you think weight loss, you think about cutting fat and exercising regularly, but virtually no one thinks about one of the most leading factors determining whether you result or fail - sleep. If you're doing all the right things, and the weight just will not come off, new research suggests you look to your sleeping habits as lack of sleep side effects could be hampering your best efforts at dropping those unwanted pounds.
The research team, who has conducted earlier work on sleep restriction and diabetes, found that sleep loss can stop the loss of fat and make your body more stingy when using fat as a fuel. Instead your body burns lean body mass.
While the whole on the scale might be lower, those who get adequate sleep will lose more fat than their counterparts who are sleep deprived.
In fact, the overweight adult subjects in the study lost 55% less fat, and were hungrier, when they got 5.5 hours of sleep as compared to when they got a more respectable 8.5 hours of sleep.
The research involved 10 overweight adults and was carried out in two, two-week intervals. The subjects ate a low calorie diet and slept for 8.5 hours each night for two weeks, 5.5 hours per night for the other two weeks. Weight lost, fat loss and fat free body mass were measured.
While the subjects lost 6.6 pounds while each period, the difference came with fat loss.
During the weeks they got the 8.5 hours, men and women both lost 3.1 pounds of fat, 3.3 pounds of fat free body mass. When getting only the 5.5 hours of sleep, the subjects lost 1.3 pounds of fat, 5.3 pounds of fat free body mass. When sleep was restricted, subjects saw almost a 10-point increase in levels of the appetite hormone ghrelin.
Ghrelin is the hormone identified as the one that tells you to keep on eating. This simply brings an increase in hunger that makes it that much harder to stick to your wholesome eating plan... To deny yourself that one indulgence. Like all else, when you don't get the sleep you need, losing weight is that much harder.
Cutting just an hour of sleep a night can be adequate to cause problems.
So if lack of sleep sides effects are interfering with your weight loss, and you're doing all you can on the eating right and exercising front, making getting good sleep a priority is someone else indispensable step toward success. Try for at least 7 hours of sleep a night, and if you're having trouble, take the time to learn about wholesome sleep habits and originate a sleeping space that is restful, comfortable and quiet. While you can't substitute sleep for the other diet basics, being well rested will give you the vigor to make wholesome foods, the drive to quit that workout, and the durableness to keep going.
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