What if i told you getting good Sleeping have huge impact on weight and can actually help you burn some calories, it’s a something magical but the point am making here is that if you’re not getting enough sleep you can make weight loss more challenging for you so today we will discuss on How Poor Sleep Can Impact Weight loss On Weight loss.
A research carried out on about 20,000 non-obese nurses for 16 years, At the end of the study, the nurses who slept five or fewer hours per night were 15% more likely to be obese than those who slept at least seven hours a night.
A major review found that short sleep duration increased the likelihood of obesity by 89% in children and 55% in adults.
Here’s are some reasons and science based evidence that shows that Poor Sleep Can Impact on weight loss.
1.Increase Calories Intake
Sleep is the chief of your appetite and lack of it messes with your hunger Signal, making your stress hormones more discombobulated more than it should be.
Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat.
let’s not overlook the basic reality that when you sleep less, you simply have more time to eat! Late-night snacking can seriously undermine an otherwise healthy diet-and-exercise regimen.
Research indicates that a body deprived of sleep burns calories less effectively than a well-rested one.
2.Affects Your Training Intensity
You don’t need to do excessive amount of training in order to see results and changes,but you need majority of training sessions with a decent levels of intensity.
After training you need to recover to allow the muscles to repair so they can get stronger to be able to perform very well on the next training.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone your natural source of anti-aging and fat burning that also facilitates recovery.
As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone. That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system.
3.Poor Sleep May Decrease Your Resting Metabolism
Your resting metabolic rate (RMR) is the number of calories your body burns when you’re completely at rest. It’s affected by age, weight, height, sex and muscle mass.
In a study, 10 men were kept awake for 24 hours. Afterward, their RMR was 5% lower than after a normal night’s rest, and their metabolic rate after eating was 20% lower.
Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, Researchers found that insulin sensitivity dropped by more than 30 percent.
When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin.
4.Sleep Helps You Fight Cravings and Make Healthy Choices
The ability to make sounds decisions about food vanishes and with the urge to eat from the above hormones disruption.
Lack of sleep actually alters the way your brain works. This may make it harder to make healthy choices and resist tempting foods.
Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that’s incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
When volunteers were only allowed four hours of sleep, their calorie intake increased by 22%, and their fat intake almost doubled, compared to when they were allowed eight hours of sleep.
Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty.
The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.
5.Affects our cognitive skills
skimping on sleep affects our cognitive skills, Sleep deprivation decreases or dulls activity in the critical decision making region of the brain on the frontal cortex. This means that your sleep deprived brain will not be able to reason.
A study done on 15 men found that when participants were sleep-deprived, the amount and intensity of their physical activity decreased.
The good news is that getting more sleep may help improve your athletic performance.7 Best Cardio Activities That Can Burn More Than 500 Calories
In a matter of fact, Poor sleep dramatically alters the way the body responds to food.
For starters, your appetite increases and you are less likely to resist temptations and control portions.