Can You Lose Weight by Sleeping? | ISO

 

Generally when people talk about weight loss, diet and exercise are the first two key factors that come to mind. However, sleep is an often ignored lifestyle factor that also plays a very important role.

The recommended amount of sleeping time for adults is seven to nine hours per night, but many people tend to sleep much less than this. According to recent research, sleeping less than the recommended amount can lead to having more body fat, increased risk of obesity, and can also impact how easily you lose weight on a low calorie diet.

The goal for most people who are trying to lose weight, is usually to lower the amount of body fat while retaining as much muscle mass as they possibly can. Not getting the right amount of sleep can impact how much fat you lose as well as how much muscle mass you retain while on a low calorie diet. According to a recent study, sleeping 5.5 hours each night over a two-week period while on a low calorie diet leads to less fat loss as compared to sleeping 8.5 hours each night. But it also leads to a greater loss of fat-free mass (including muscle).

Similar results were mirrored in another study over an eight-week period when sleep was reduced by just one hour each night for five nights of the week. The results showed that even catch-up sleep at the weekend does not fully reverse the negative effects of sleep deprivation while on a low calorie diet.

There are many reasons why not getting enough sleep can lead to higher body weight and affect weight loss. Some of these reasons include changes in metabolism, appetite, and food selection. Sleep has an impact on two important hormones in our body related to appetite– leptin and ghrelin. Leptin is a hormone that lowers appetite. Higher leptin levels mean that you will feel fuller. On the other hand, ghrelin is a hormone that is responsible for stimulating appetite and is known as the "hunger hormone" because it’s responsible for producing the feeling of hunger. According to one study, sleep restriction increases levels of ghrelin and decreases leptin.

A research study involving a sample of 1,000 adults reported that short sleep led to higher levels of ghrelin and lower levels of leptin. This combination leads to an increase in a person's appetite, making it difficult to restrict calories and adhere to it, and may make a person more likely to overeat. Consequently, this overeating due to changes in appetite hormones may lead to weight gain. This means that, in the long term, sleep deprivation may cause weight gain due to this increase in appetite. So it is very important to get enough sleep especially if you’re trying to lose weight.

Other than these changes in appetite hormones, not getting enough sleep also has an impact on food selection and the way the brain perceives food. The areas of the brain responsible for reward are more active in response to food when a person hasn’t slept enough as compared to when they have had good sleep.

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