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“Can getting enough sleep aid weight loss?” Getting enough sleep may help you avoid excessive weight gain. However, if you want to lose weight quickly within a month, sleep alone won't do the trick!
Lack of sufficient sleep can actually lead to weight gain!
According to John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh, individuals who don't get enough sleep at night are at risk of gaining weight. “When you have poor or insufficient sleep, you're creating a cascade of hormonal changes that can lead to weight gain.” The reason behind this phenomenon is:
Lack of Sleep = Lack of Energy
Lack of sleep disrupts growth-regulating and appetite-controlling hormones. When you're more alert, you're likely to indulge in extra snacks. A 2013 study by the National Academy of Sciences supports this theory. They found that people who don't get enough sleep are more prone to hunger because the body needs more energy to stay alert.
Furthermore, inadequate sleep can lead to fatigue. When that happens, you lack the energy to be more active. You don't feel like climbing stairs or hitting the gym. Less physical activity means burning fewer calories. Consequently, you'll gradually gain weight.
Sleeping can help curb hunger pangs
Not sleeping well at night can disrupt hormone balance. Ghrelin, a hormone released in the stomach, signals hunger in the brain. Leptin, released from fat cells, suppresses hunger and signals satiety. When you don't get enough sleep, your body produces more ghrelin and less leptin, making you feel hungry and increasing cravings.
Additionally, when you sleep, your body builds muscle and rejuvenates tissues. The less you sleep, the less time your body has for this vital process. With less muscle mass, your metabolism isn't as efficient. Ultimately, your body has more fat and less muscle.
So, does getting enough sleep help with weight loss?
Obesity experts often advise those aiming to lose weight to get plenty of sleep, alongside proper dieting and regular exercise. Individuals who sleep less than 4 hours per night have a 73% higher risk of obesity compared to those who sleep 7-9 hours.
Similarly, those who sleep an average of 5 hours have a 50% risk of obesity, while those who sleep 6 hours decrease to 23%. The truth is, each person has a different sleep requirement.
Many people only need 6 hours a day to feel alert. Others sleep up to 9 hours and still feel sleepy. Some may divide their sleep into multiple short naps throughout the day. Others may not be able to nap. Regardless, what you need to do is meet your body's sleep needs. Don't resist sleepiness except in urgent situations.
Sleep or diet, which is more important?
Getting enough sleep doesn't help you lose weight as much as a proper diet. So, don't expect just getting enough sleep to shed a few kilograms a month. Adequate sleep only supports weight loss and weight control. Therefore, the most important thing for weight loss is still having a proper diet.
You've found the answer to the question “Does getting enough sleep help with weight loss?” Now, strive to create a healthy eating and resting routine to achieve your desired weight!
Posted by: Nguyen Xuan Truong
Keywords: Can Getting Enough Sleep Aid Weight Loss? Unveiling the Truth!
