A study shows a way to get rid of excess weight without diet by increasing the amount of sleep at night
A recent study of a randomized trial revealed that people who want to lose weight or get rid of obesity should sleep longer, as young adults who are overweight, who usually sleep less than 6 and a half hours, were asked to try to sleep about 8 and a half hours per day. Tonight for two weeks.
According to CNN, at the end of that short period, many of those who slept longer had reduced their calorie intake by an average of 270 calories per day, according to the study published in JAMA Internal Medicine.
The study found that some study participants reduced their intake by 500 calories each day.
"This is almost like a game-changer for losing or maintaining weight," said study author Isra Tasali, an assistant professor of medicine who directs the University of Chicago Sleep Research Center. That would translate to a loss of 26 pounds over 12 kilos over 3 years, all by doing nothing more than getting some extra sleep.
"A simple intervention that you can do for yourself to increase the duration of your sleep or maintain it so that you are not sleep deprived can have a significant impact on a healthy weight," Tasali added.
“The reward centers in the brain become more active when you are sleep deprived, which increases your craving for carbs or fast food or eating more food in general, and then there is the problem of insulin resistance, which increases with sleep deprivation and leads to weight gain,” Tasali said. "Several lab studies have shown that if you were to test for glucose tolerance in the morning for a sleep-deprived individual versus a well-rested individual, you would see pre-diabetes and insulin resistance in the morning," she added.
How difficult is it to add more sleep to their lives?
“It was very personal and focused on trying to review people’s lifestyles, work-related restrictions, family members, pets, children, and bedtime routines,” said study author Isra Tasali. “Then we talked to them about improving their sleep habits, such as putting electronics away about sleep."
Sleep experts recommend placing any blue light-emitting devices, such as smartphones, laptops, and televisions, to name a few 45 minutes to an hour before bed, because blue light stops the release of melatonin, the body's bedtime hormone.
Other sleep tips include sleeping in a cool bedroom (about 60 to 67 degrees Fahrenheit or 15 to 20 degrees Celsius); Avoid spicy food before bed, listening to soothing sounds, and doing soothing bedtime rituals, which can include a warm bath, reading a book, listening to soft music, deep breathing, yoga, meditation, or light stretching.
Tasali said she noticed changes after just one week of the two-week sleep improvement program.
“This is a very good study,” emphasized Dr. Bhanuprakash Kola, MD, a psychiatrist and neurologist in the Center for Sleep Medicine and Division of Addiction Medicine at Mayo Clinic in Rochester, Minnesota, “It clearly showed that the more sleep, the lower the energy intake and this, in turn, led to a modest decrease in Weight, he explained, "It is possible that if sleep time is increased, there could be more significant weight changes."
Sleep and hunger are linked.
How does sleeping longer help you lose weight?
One reason is the effect of lack of sleep on two key hormones that control hunger and satiety: ghrelin and leptin. Ghrelin stimulates hunger and has been shown to increase sleep deprivation. Its partner, leptin, tells us when we are full.
"It turns out that the hormone leptin decreases with lack of sleep, so when we are deprived of sleep, we have less of this hormone, and therefore the effect of this hormone on our appetite decreases," Cola said.
People who are overweight not only crave carbohydrates but gain more weight when they are sleep deprived, said Kristen Knutson, associate professor of sleep and preventive medicine at Northwestern University School of Medicine, who was not involved in the study.
"Studies that have observed increased appetite after lack of sleep have been in people who are not overweight," Knutson added. "Getting enough sleep has health benefits for everyone, regardless of body weight."
Another way in which a lack of sleep affects our food choices, she emphasized, is that it can be found in the reward centers of the brain, a point that gives us pleasant feelings that we want to repeat.
thank you for your read, don't hesitate to check my bio link for the best weight loss and diet best-selling products in the network from the side menu of this page, and please share this article on your social media if you enjoy it.