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How important is sleep when it comes to fat-loss?

Posted on April 23 2022

How many hours should you sleep for?

Lack of sleep can indeed have a significant impact on your weight.

People usually devote all of their attention and more to a proper diet and fitness, while overlooking the fact that obtaining enough sleep is just as vital for weight loss and good health.

Adults should sleep for seven to nine hours every night. Sleeping less than the required amount has been related to increased body fat, a higher risk of obesity, and can also affect how easily you lose self-control and give in to junk food.

Not getting enough sleep might affect how much fat you lose and how much muscle mass you retain.

But why does this happen…

The key reason is that sleep deprivation disrupts the balance of key hormones that control appetite. Appetite is controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to connect with one another. 

Ghrelin and leptin are two hormones that control our hunger and appetite.

Ghrelin is the ‘go' hormone that indicates when you should eat, whereas leptin indicates when you should stop eating.

Because your body is not required to generate as much energy when you sleep as it is when you are up, ghrelin levels drop at night. Leptin levels rise, signaling to your brain that food cravings are unnecessary.

People who don't get enough sleep or are sleep deprived, on the other hand, have too much ghrelin in their system. The body is tricked into believing it is hungry and requires additional calories. Simultaneously, leptin levels fall, making you feel hungry all the time. Thus, you give in for calorie rich- junk food, cauign weight gain.

Aim to go to bed before ten o'clock and wake up before seven o'clock. Sleep is as important as your nutrition and fitness.

What does science say? 

Many researchers have focused their studies to understand the potential connection between sleep and weight.

Sleep deprivation and poor sleep quality have been linked to metabolic problems, weight gain, and an increased risk of obesity and other chronic health diseases in numerous studies.

According to a 2014 study, sleep deprivation has an impact on eating preferences. Individuals who are sleep-deprived are more likely to eat high-calorie, sugary diets.

In fact, as per another study, sleep deprivation frequently causes metabolic dysregulation. Increased oxidative stress, glucose intolerance, and insulin resistance are all linked to a lack of sleep.

In order to maintain a healthy lifestyle, good quality sleep is a prime factor alongside a clean plant- centric diet and physical activity. 

Trust this helps,

Roshni Sanghvi.

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