Lose Weight While You Sleep

Losing sleep might slow down your weight loss - yes, really, sleep more to lose weight. Research released on October 5, 2010 reported that overweight adults lost 55% less fat when they got 5 1/2 hours of sleep compared with the eight hours generally accepted as an appropriate amount.( http://www.webmd.com/diet/news/20101004/sleep-loss-hampers-weight-loss-efforts) Doesn't make sense I know but bear with me.

It seems that sleep loss might prevent the loss of fat and make the body try to hold onto the fat it typically uses for fuel. Instead, it burns up lean body mass (muscle). The weight loss might work out to be similar but sleep encourages the use of fat as a fuel instead of muscle. Those getting adequate sleep lost about 3 pounds of fat and 3.3 pounds of lean mass while those sleeping for shorter periods lost 1.3 pounds of fat and over 5 pounds of lean mass.

It appears to be all about hormones. Like all other body systems, weight loss is regulated by hormones. The hormone ghrelin was elevated to a factor of 10 during the time that sleep was restricted. Leptin and ghrelin are two key hormones in regulating appetite. Leptin is the stop hormone that tells us to stop eating when full and ghrelin is the go hormone that tells us to keep on eating. This can easily result in weight gain or preventing weight loss.

The moral of the story is when trying to lose weight make sleep a priority and make sure to get more than seven hours a night. Having trouble sleeping? Try these:

• Don't eat for 4 hours prior to bedtime - sleeping slows the metabolism
• Caffeine after 2:30pm can interfere with sleeping later
• Confine the bedroom for sleeping - use other rooms for other activities
• Exercise helps quality sleeping just dont do it right before bed
• Give sleeping as much of a priority as staying connected, exercise and healthy eating

Sleep well and live healthy,

Marcia