THE FOLLOWING ARTICLE I FOUND ON THE NET THIS WEEK MAKES A LOT OF SENSE AND MOST OF IT GOES HAND IN HAND WITH WHAT I HAVE RESEARCHED AT DIFFERENT TIMES. I THINK THIS WILL BENEFIT MANY OF YOU WHO HAVE NOT BEEN GETTING RESULTS WITH VARIOUS PROGRAMS AND SUCH BECAUSE THIS COULD BE THE MISSING ELEMENT IN YOUR ROUTINE. PLUS SOME OF YOU WHO HAVE BEEN GOING TO GYMS HAVE NOT HEARD THAT STRENUOUS EXERCISE THAT MAKES YOU PRETTY MUCH EXHAUSTED CAUSES THE ADRENAL GLAND TO MAKE TOO MUCH CORTISONE (a stress hormone) THAT IS ANOTHER HIDDEN CAUSE FOR KEEPING ON THE WEIGHT - EVEN GAINING EXTRA, BELIEVE IT OR NOT - SO NOT ALL GYM INSTRUCTORS ARE WISE, PLUS SOME OF THE EQUIPMENT IS DAMAGING TO YOUR BODY IN CERTAIN WAYS ACCORDING TO RESEARCHERS. PLEASE BE CAREFUL.
Sleep And Weight Loss Connection: How Sleeping Well Can Actually Help You Feel Less Hungry, And Lose Weight
By Kirti Pandey
We must stop treating sleep hours as a waste or an optional exercise. Adequate sleep is the key to everything our body does.
Several studies show that sleep deprivation (regularly less than 7 hours of sleep a night) is a risk factor for obesity. Read on to know why you must grab your beauty sleep so that you lose the extra pounds.
If you have been trying to lose weight and have been watching what you eat as well as exercising regularly, what could be the matter that you have not lost much weight at all? We suggest you look up your sleep hours. Or tally that sleep monitoring app you hardly refer to. Chances are that you have been sleeping rather poorly and the excess waking hours have defeated your campaign even if only in bits and parts.
Proper sleep can help you avoid excess weight gain and, over time, lose weight. There are several reasons why it is jokingly said that you can sleep 'more' and lose weight. The more part here signifies the adequate and requisite hours that you ought to be sleeping.
There is scientific reasoning behind this, let me explain that to you in points.
- Poor Sleep Leads To Obesity: And there is a study to prove this. Titled "Association between reduced sleep and weight gain in women" - this study was undertaken by the doctors at the Division of Pulmonary and Critical Care Medicine, University Hospitals of Cleveland, USA. This study observed 60,000 non-obese nurses for 16 years. Ultimately, they found that the nurses who slept five or fewer hours per night were 15 per cent more likely to be obese than those who slept at least seven hours a night. Another study titled "Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain" undertaken by a team of doctors in Colorado, by consent - allowed 16 adults just five hours of sleep per night for five nights. The participants gained an average of 1.8 pounds (0.82 kg) over the short course of this study. Now think of the effect over the weeks, months, even years.
- Sleep-Deprived People Tend To Eat Mindlessly: The appetite hormones leptin and ghrelin are made predominantly during sleep. Sleep deprivation steals the functioning of these two key hormones that are markers of hunger and satiation which balance when you eat and when you stop. When you are hungry and the stomach craves food, the hormone released in Ghrelin. Until you put something into the stomach, the levels of Ghrelin remain high. When you eat, Leptin - a hormone released from fat cells that suppresses hunger and signals fullness in the brain - is released - letting you know "no more food, please". But when you are sleep deprived, Ghrelin increases and Leptin dips. You know what follows next.
- You Lose Muscle Mass And Quality: Your body repairs itself when you are asleep. The wear and tear of muscles and tissues are repaired while you sleep. When you are not sleeping the requisite hours, your tired body is cheated of the repair. As a result, you have weaker, leaner muscle - and motivation for arduous work like exercise or walks goes missing. Now you have not only NOT LOST WEIGHT, but you have also invited a few pounds on.
- Sugar aka Diabetes Knocking At The Door: A study carried out by the Johns Hopkins University School of Medicine (Baltimore - Maryland USA) showed that poor sleep can cause cells to become insulin resistant. After you have eaten and the digestion process has taken off, the blood absorbs the sugar while it is on its job of circulation. Insulin is a hormone that moves sugar from the bloodstream into your body’s cells to be used as energy. Since sleep deprivation can make the cells become insulin resistant, more sugar remains in the bloodstream and the body produces more insulin to compensate. It becomes a vicious cycle. The excess insulin sends hunger signals to the brain and also directs the body's cells to prepare for a nutrient calamity - to store more calories as fat. Insulin resistance, therefore, prepares the groundwork for two health hazards - type 2 diabetes and weight gain.
- Sleep Deprivation Activates A Primitive Impulse Called The Endocannabinoid System. The endocannabinoid system (ECS) is an ancient complex cell-signalling system identified in the early 1990s by researchers exploring THC, a well-known cannabinoid. Cannabinoids are compounds found in cannabis. Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the "munchies." So, if sleep-deprived you will automatically reach out for the wrong food when options lie before you - as that instant high is being sought by you.
I think that is enough reason why you must now revise and reshape your lifestyle and priorities so that you get good quality adequate hours of sleep. Just imagine how you are going to lose weight and gain health by sleeping well and long. That should be enough motivation, I guess.
PLEASE KEEP IN MIND THAT SOME RESEARCH REVEALS THAT OVER-SLEEPING PAST THE 8 HRS MOST NIGHTS IS NOT A GOOD THING EITHER BECAUSE EXCESSIVE SLEEP CAN PUT ON WEIGHT TOO. THERE ARE DIFFERENT WAYS OUR BODY NEEDS TO BE KEPT IN BALANCE TO BE HEALTHY, AND SLEEP IS ONE OF THEM. JUST FOR GOOD MEASURE, SEDENTARY LIVING IS ANOTHER CAUSE FOR OVERWEIGHT, SO IT IS GOOD TO WALK OR EXERCISE MORE THAN WE DO OR ATLEAST MOVE AROUND MORE. THIS SHOULD HELP WITH SLEEP. IT'S A MATTER OF BALANCE - WHEN EXERCISING IN THE GYM OR AEROBICS, EXHILIATION IS GOOD, EXHAUSTION IS NOT. WALKING IS GOOD FOR EVERYONE AND 1,000 STEPS IS NOT NECESSARY FOR EVERYONE - IT'S TOO MUCH FOR SOME PEOPLE. LET YOUR BODY GUIDE YOU, IT'S SOMETIMES WISER THAN ADVICE ENTHUSIASTS GIVE US. AS YOU CAN SEE HERE, IF WE HAVE SOME HEALTHY FATS AND SOME CARBOHYDRATES, IT ISN'T ALWAYS FOOD THAT PUTS ON WEIGHT, THERE ARE HEALTHY FACTORS TO CONSIDER. I TRUST THIS ARTICLE HELPS.
PS I actually put on considerable weight myself, cheating on sleep for many months - I've been working on my websites (plural) late at night and some half nights a well. Wondered how I put so much on, underestimating the hours I was keeping. Trying to"break the habit" with Early Nights and Early Mornings instead. I wish you well.