Why Sleep Is the Most Important Factor for Weight Loss
Recently, I was talking to a
client who had tried to lose weight on his own but with little success.
He was following a healthy diet, drinking three litres of
water daily and exercising regularly. For all intents and purposes, he was leading a
healthy lifestyle. So where was he going wrong?
A few minutes into the
conversation, I figured out the problem. He wasn’t getting enough
sleep. The reason for this was the fact that he works at a call centre and
would get home at the crack of dawn and hit the bed immediately. He would wake
up by 5:00 PM have dinner and rush back to work. Dinner would be his heaviest
meal of the day, followed by several cups of coffee to help him stay awake
through the night. Two years of the same routine and he is now suffering from severe
acidity and weight gain.
People often give all the
needed attention and more to a proper diet and workout, while ignoring the fact
that getting the required amount of sleep is equally important when it comes to
weight loss and good health. Studies have shown there’s a link between how much
people sleep and how much they weigh.
These are some of the reasons why sleep deprivation can lead to
weight gain:
#1 It disrupts the balance of key hormones that control appetite
Ghrelin and leptin are two hormones that shape our appetite and
hunger signals. Ghrelin is the ‘go’ hormone that tells you when to eat, while
leptin tells you when you need to stop eating. Levels of ghrelin decrease
at night because your body is not required to generate a lot of energy
while you sleep as compared to when you are awake. Leptin levels increase,
telling your brain that there is no need to trigger hunger pangs.
However, people who don’t sleep enough, or are sleep deprived, end
up with too much ghrelin in their system. The body is ‘fooled’ into
thinking that it is hungry and needs more calories. Simultaneously,
there is also a decrease in leptin levels, which can leave you feeling
hungry perpetually. As a result of more ghrelin and less leptin, one ends
up gaining weight.
#2 Insulin resistance is a common side effect:
A
study by Cedars-Sinai Medical Center shows that a single night of sleep
deprivation can cause as much insulin resistance as six months on a high-fat
diet. This leaves you feeling tired and hungry more often than you
should, which makes you reach out for more food, resulting in a
calorie surplus.
#3 Stress levels are heightened:
The more sleep-deprived you
are, the higher your levels of the stress hormone cortisol will be, which
causes water retention and increases your appetite. You are likely to
make poor food choices at this time, because your body tries to produce
serotonin to calm you down, when you are stressed, and the easiest way to do
that is by eating high-fat, high-carb foods.
#4 Metabolism slows down:
Lack of sleep leaves you too
tired to exercise. As a result of which your body burns fewer calories in
the form of energy.
So how do you ensure you get enough sleep?
On an average, the body needs
around 7-8 hours of sleep daily. To ensure you get enough shut-eye for your
body to function optimally, you should
#1 Avoid caffeine or caffeinated drinks after 3 pm:
Caffeine is a stimulant and is
disruptive to good sleep.
#2 Drink a glass of milk before sleeping:
Milk contains an amino acid called tryptophan which relaxes you when you go to sleep.
#3 Turn off your electronic gadgets after 9.30-10 pm:
The light emitted by screens on
mobile phones, computers, tablets and TVs restrain the production of melatonin,
the hormone that controls your sleep/wake cycle or circadian rhythm. They also
keep your brain alert and this can disturb your slumber.
#4 Have an early dinner:
A late meal stimulates your
system instead of calming it.
#5 Drink more water throughout the day:
Don’t worry your body will not
retain the water, you only need to ensure that your body is hydrated
#6 Increase your water intake throughout the day:
Dehydration, which is the
leading cause of daytime fatigue, can also disrupt your sleep patterns. Water
makes up about 60% of your body, 75% in your muscles, and 85% in your brain and
is essential for every bodily function, including sleeping.
#7 Avoid exercising late at night:
While there are two schools of
thought about this, in my experience, people who exercise at around 9-10 pm
tend to suffer from disturbed sleep. Given their heightened metabolism, they
indulge in a heavy dinner, which can lead to acidity and bloating the next
morning.
If your job disrupts your sleep patterns, you can maintain your
weight by eating right
If you’re in a profession that
disrupts your chances of a healthy sleeping pattern, tweaking your routine and
modifying your diet can help keep your weight in check and leave you feeling
healthier.
People who work night shifts
tend to come home in the morning and head straight to bed. As a result,
they have only two meals every day. Instead, they should have a
proper breakfast before they sleep in order to complete their food cycle for
the day. I’d recommend a protein-rich breakfast – milk and bread, or eggs and
bread, or any other protein. After lunch at 4 pm, they should have an early
dinner and carry protein and fiber-rich snacks from home to avoid binging
on carbs and fried food, which is generally available in most
office canteens. Most importantly, avoid caffeine and drink lots of water to
avoid constipation and acid reflux.
By managing your food better,
you can lose weight even when your work challenges your sleep patterns.
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