Sleep can help you lose weight is a factually proven statement. A study by researchers from Kaiser Permanente Xenter for Health Research in Portland. The study involved recruiting 472 obese adults to a six-month intensive weight loss intervention programme. The adults had to be 30 years or over with a BMI of 30-50, and weighing less than 400 lbs (28.5 stones or 180kg). The participants were subjected to:
- reduce their dietary intake by 500 calories a day, with the aim of losing 0.5 to 2 lbs weekly
- eat a healthy low-fat diet
- exercise moderately most days (at least 180 minutes weekly)
- recorded daily consumption of food, drink and exercise
- set short-term goals and action plans to achieve them
The study concluded by finding people that have slept between 6 to 8 hours a night had a greater chance of hitting their weight loss goal. Some of its other findings included that lower stress level was also associated with greater success in weight loss.
5 ways sleep can help you lose weight:
1. Reduces snacking
Being awake late at night makes us hunger. This means we are prone to snacking in order to satisfy our hunger. A research conducted by the University of Pennsylvania found that sleeping from 4 Am to 8. Am gained more weight than those sleeping from 11 pm to 8 pm. Their weight gain is due to late snacking. During their late night snacking they eat about 500 calories while their counterparts were sleeping!
2. It burns calories
A study conducted by the American journal of clinical nutrition found that the calories burned while sleeping is 5% higher than a tired counterpart.
Not only will you burn more calories but you will also wake up fresh, and focused on your weight loss. This will help you stay disciplined and stick to your plan
counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.
3. Encourage food control
Well rested individuals stuck to their caloric intake while sleep-deprived individuals added additional calories in a snack to their digital plate while they were completing a Swedish research study.
4. Increases Fat burning
Well rested people lose more fat than their counterparts if they are getting more sleep. A study by the University of Chicago compared the weight loss results from sleeping 8 hours and a half versus only 5 and a half per night. In both situations, they ate the same amount of calories. The research found the well-rested loss more fat than the tired individuals.
5. Betters how your brain works
When we are tired and lack sleep we make the wrong choices. Having a quality sleep makes us choose better choices.
Sleep deprivation alters the way the brain works. Research has shown Sleep deprivation will affect the frontal lobe of the brain, which is responsible for decision making and self-control (9).
From this is quite clear why lack of sleep affects us our judgment. This lack of self-control will lead you to neglect your diet and exercise. This could lead to weight gain rather than weight loss.
There you go! Sleep can help you lose weight and it is proven. It is Ok to forget once or twice but make sure you get quality sleep the most night.
Losing weight is challenging, however, sleep will enhance your potential to lose weight faster. Getting into a routine to get quality sleep is not easy but it’s a habit you can build.
Try to stay away from social media before bedtime, as it tends to distract us and we end up scrolling up and down until is 12 pm.