Can you lose weight just by sleeping? American study reveals: If you sleep for 8 hours a day, you will lose 270 calories
It is generally believed that the necessary condition for achieving weight loss is “eat less and move more”, and more and more studies have proven that factors such as genes, health conditions, body shape, etc. will also affect the results and benefits of weight loss. A paper now published in “Jama Network” points out that developing the habit of “sleeping more and eating less” - extending sleep time to more than 8 hours, will have unexpected effects on weight loss.
Does high-quality sleep help you lose weight? Study: Sleeping for 8 hours consumes “275 more calories”
A research team from the University of Chicago and the University of Wisconsin collected data on the sleep habits of 80 random subjects over a six-year period and tracked their weight changes during the experiment. Data show that the average sleep time of this group of subjects is usually less than 6.5 hours, which is lower than the 7-8 hours recommended by public health units.
During the 2 weeks of the experiment, the subjects were divided into two groups. One group received intervention measures such as sleep consultation courses and psychological counseling, and their sleep time was extended to 8.5 hours. All subjects did not change their eating or exercise habits and measured their weight every morning to observe the impact of sleep on weight loss. The results showed that the group that adjusted their sleep to 8.5 hours consumed an average of about 270 more calories per day, and their weight did drop within 2 weeks.
Esra Tasali, the author of the study, said that previous studies have proven that sleep time is related to the “appetite-regulating hormone” produced by the body: in a state of sleep deprivation, the “ghrelin” in the body is prone to be high, causing an increase in appetite. In addition, lack of sleep can also inhibit the secretion of “Leptin” (commonly known as leptin). Good sleep quality helps balance appetite-regulating hormones in the body, which plays a certain supporting role in weight loss.
Lack of sleep linked to chronic disease? Experts urge people to develop “four habits”
Beth Frates, a medical expert at Massachusetts General Hospital in the United States, said in response to this study that it is difficult for modern people to achieve the recommended 7-9 hours of sleep, and insufficient sleep has been proven to be related to many chronic diseases, such as high blood pressure, heart disease, diabetes, and obesity.
“When it comes to weight management, most people pay attention to exercise and diet, but relatively few people care about sleep quality!” Frates believes that people who sleep less not only find it difficult to consume more calories, but they are more likely to seek high-calorie foods. , which is undoubtedly a big blow to a healthy lifestyle.
Therefore, for patients with chronic diseases or those who are overweight, it is urgent to improve sleep quality. Frates recommends that relevant groups can initially improve sleep quality through the following four methods:
Keep a sleep diary. Sleep journaling can help develop your own awareness. Use simple graphics, lines and marks to record your daily sleep cycle. It is not necessary to accurately record the time before going to bed, just record with a rough impression to avoid causing psychological stress.
Use a wearable device. Sleep hours can be monitored through smart watches, bracelets or mobile phones to help you better understand your sleeping habits.
Eliminate external factors. After carefully evaluating your bedtime, eliminate any factors that may affect your sleep, such as late-night snacks, video games, or working overtime at work.
Limit screen time. You should avoid using electronic products such as tablets, computers or mobile phones within 1 hour before going to bed, and use personal activities such as reading books and painting to relax and promote sleepiness.
Source:
Snooze more, eat less? Sleep deprivation may hamper weight control
Further reading:
Data analysis of 6,000 people: Sleep disorders cause heart disease to triple! 5 tricks to reverse sleep problems
