General, Research, Technology

Why is healthy sleep important for weight loss?

According to statistics, today fromoverweight suffers about 60% of the population of Russia. These people are more at risk of ruining their lives with cardiovascular diseases, diabetes and many other health problems. Therefore, most of them try to lose weight by following a moderate diet and regular exercise. However, according to scientists, this is not enough for effective weight loss - a person should get a portion of healthy sleep every day. Every day a person is advised to sleep from 6 to 8 hours, because with a lack or excess of sleep, the body does not work as it should. As part of this article, I propose to understand what exactly is the essence of losing weight and how lack of sleep can interfere with weight loss.

Typical before and after photography

Healthy lifestyle factors

That good sleep is the samean important component of a healthy lifestyle, like nutrition with physical activity, was told in the scientific publication Science Alert. As mentioned above, every adult needs at least 6 hours of sleep at night, because rest is an integral part of our life. During sleep, the human body replenishes the energy charge lost during the day and prepares for the next day. However, in the modern world, many of us have to work hard and at the same time have time to have fun, so there is not enough time for a full sleep. Yes, and many of us cannot call healthy sleep, because at night various stimuli affect us, such as the light of streetlights from the window, the noise of cars and the running of pets.

Stress is considered one of the reasons for sleep deprivation and must also be dealt with.

How to lose weight in a dream?

Most often, the essence of losing weight isto reduce the amount of body fat and maintain as much muscle mass as possible. To achieve a good result, most people try to make the correct diet and diet, as well as exercise regularly. By switching to plant foods and avoiding fast food, we reduce the amount of body fat. And training that engages all muscle groups in our body helps us maintain muscle mass. But most of us neglect healthy sleep, and it depends on how well fat destruction and muscle formation will go. In one study, researchers found that with 8.5 hours of sleep, fat loss occurs much faster than with 5.5 hours of rest.

See also: The reason why sleep deprivation kills

Scientists believe that how often and what we eat during the day depends on the duration and quality of sleep. There are two interesting hormones in our bodies that are known as leptin and ghrelin. Leptin reduces appetite and when its level is high, we do not feel hungry. Ghrelin it is also a "hunger hormone", therefore, when ithigh concentration we want to eat. Numerous studies have shown that sleep deprivation significantly increases ghrelin levels and decreases leptin levels. That is, if you don't sleep much, you are more hungry. And you probably more often stop your choice on fatty and sweet foods, which quickly satisfy the feeling of hunger.

People who don't get enough sleep often choose fast food.

Sleep duration also greatly influenceshow fast metabolism occurs in our body. Our body has a hormone called insulin, which is responsible for the processing of glucose (sugar). With regular sleep deprivation, insulin begins to cope worse with its task, and for this, one unhealthy sleep is enough. Unprocessed glucose eventually turns into fat and a person risks not only suffering from obesity, but also getting type 2 diabetes. Of course, all this does not happen immediately and the worst outcomes occur only if a person does not eat properly, leads an inactive lifestyle and gets enough sleep over a very long period of time.

Do you know what sleep paralysis is?

How to lose weight correctly?

Ultimately, it turns out that for effective weight loss, a person must:

  • observe a healthy regimen and diet (we wrote about an ideal diet from the point of view of science in this material);
  • regularly exercise, which not only allows you to maintain muscle mass, but also helps to stop overeating;
  • sleep at least 6 hours a day so that the body does not disturb metabolism.

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Scientists regularly conduct research onobesity and we often write about their results. For example, recently scientists found out who is more susceptible to gaining excess weight - socially active people or loners? You can find out the answer in this material.