How do you feel when you don’t get enough sleep?
Hungry, unsatiated no matter how much you eat?
Numerous studies have proven that lack of sleep contributes to weight gain. Even without these studies, most of us know of this association from our experience.
The latest study, published in the October 5, 2010 issue of the Annals of Internal Medicine, suggests that insufficient sleep reduced fat loss and increase lean body mass in individuals who slept 5.5 hours while on a calorie restricted diet.
This is more bad news… Even if you are on a reduced calorie diet, you will still end up gaining weight. Insufficient sleep increases hunger and cravings so you end up eating more.
In an earlier study (published in the 7 Dec. 2004 issue of the Annals of Internal Medicine) by researchers at the Uni of Chicago, they found that lack of sleep screws up the 2 hormones, leptin and ghrelin, that control hunger and appetite.
Both hormones are involved in regulating energy balance.
Leptin (satiety hormone) is released by fat cells. It tells the brain when you have eaten enough.
Ghrelin (hunger hormone) is produced by the stomach and stimulates appetite.
After 2 consecutive night of 4-hour sleep, the 12 participants in the study had decreased leptin and increased ghrelin levels, and increased hunger and appetite for calorie densed foods with high carb content.
Both exercise and nutrition are important for fat loss. But if you skimp on sleep, you’ll hamper your efforts at losing or even risk gaining more, fat.
Check out: 10 Tips on how to sleep better.