SLEEP YOUR WAY TO FAT LOSS
Forget about alarms: lack of sleep leads to weight gain
Numerous studies have long confirmed the impact of lack of sleep on human health. The less we sleep, the worse we feel, we lose efficiency and concentration. That is why doctors recommend spending those eight hours in bed at night, which is the minimum to maintain good health.
It turns out that lack of sleep also affects excess weight. Experts from the World Health Organization have concluded that chronic lack of sleep doubles the risk of obesity, not to mention the threat of stroke and heart attack. So how can we get fat if we don't sleep much?
This factor can be easily explained. Slow sleep, especially its fourth phase, is directly related to the restoration of energy costs. It is during this deep stage that proper rest for the body begins. It goes into energy storage and storage mode. Most muscles, including the heart, relax. At this time, 80% of dreams occur.
If a person does not get enough sleep, he experiences a deficit of vitality. The most anticipated consequence of a lack of sleep is the awakening of appetite, because the second source of energy is food. Thus, two hours less sleep time already leads to the consumption of 500 or more extra calories in order to make up for the deficiency.
Lead author, director of the Sleep and Chronobiology Laboratory Kenneth Wright, agrees that lack of sleep affects the desire to eat again.
Changes in hormonal levels
When you don't get enough sleep, the concentration of a number of hormones in your blood changes. First, lack of sleep can cause an increased secretion of cortisol, which is called the stress hormone. This increases the feeling of hunger. Secondly, there are changes in the level of ghrelin and leptin - hormones responsible, again, for hunger and satiety. In people with insomnia or who do not find time to rest at night, ghrelin is released in greater quantities, which leads to the desire to seize sleep deficit.
And in the end, the concentration of growth hormone decreases. Under normal conditions, it smoothly breaks down fats and converts them into energy. However, if its level decreases, the body begins to accumulate excess weight.
Deterioration of fat absorption
A study by Kelly Ness, a graduate of the University of Pennsylvania, was devoted to this factor. The girl's experiment involved 15 men aged 20 to 30 years. According to the experimental conditions, the first week they lived in a normal regime. The young people spent the next 10 days in a sleep laboratory, where they slept for five hours for five nights. For dinner, they were specifically given high-calorie, high-fat foods.
The final blood test of the study participants showed that their body has increased levels of insulin, which helpsDoes not allow glucose to enter cells from the bloodstream. It turns out that with a lack of sleep, men received an increased amount of fat from food, and they were absorbed worse than usual, which led to weight gain.
During sleep, the body loses its reserves imperceptibly for us water. The process is triggered by releasing sweat and breathing out moist air. If you deprive yourself of a good and long sleep, it is likely that fluid will remain in your body. Of course, water is not fatty deposits, and it is possible to remove the excess in the shortest possible time. Still, good quality sleep will be good for you.