New Delhi: All of us know the fact that a healthy, balanced diet along with regular exercise is the best strategy to lose weight. But chances are you may have been advised to get enough shut-eye every night as a natural way to shed those extra pounds fast. Perhaps, there’s growing evidence that shows being short on sleep can affect your weight loss goals. This happens because your body cooked up a perfect recipe that counteracts all of your efforts to banish belly fat.
It has been proven time and again that getting the right amount of sleep is an effective way to achieve weight loss goal and boost overall health and well-being. The bitter truth is that cutting back on sleep sets your brain up to make bad decisions, and that includes your lifestyle choices.
Sleep deprivation and weight gain: How are they linked?
A lack of sleep means you’re more vulnerable to making unhealthy food choices - such as gorging on junk or leaning on a large latte to get moving. You’re also more likely to overeat. Not getting enough sleep can increase the body’s level of hunger hormones - this shows sleep has a direct effect on the body’s hormones.
When you’re deprived of sleep, snacking levels increased, with a higher probability of choosing high-carb and fat food options, as per a study in the American Journal of Clinical Nutrition. Another study from the University of Chicago showed that the amount of weight lost decreased by 55 per cent when dieters cut back on sleep over a two-week period.
Being short on sleep is also a great excuse to skip your exercise. If this cascade of events happens on a regular basis, you might end up pilling on the pounds, which may lead to other chronic conditions like obesity, diabetes, and heart disease among various other serious problems. The bottom line is that getting enough sleep is as important as your diet and exercise to your weight loss, health, and well-being.
How much sleep do you need to slim down?
Research has shown that sleeping less than six hours or over eight hours can negatively affect weight loss. While too little sleep will give you more trouble slimming down, too much sleep can have the opposite effect. For instance, one Canadian study found that people sleeping for more than nine hours gained more weight than those who sleep from six to eight hours. The findings revealed that those who consistently sleep for more than nine hours have a 21 per cent risk of becoming obese.
So, how many hours of sleep do you need to slim down? According to the National Institutes of Health, most healthy adults need between 7 to 9 hours of sleep per night - although sleep requirements vary slightly from person to person. Sleep is a vital part of a healthy lifestyle. The quality of sleep you get directly affects your overall health and well-being. Besides eating healthy and keeping active, you need to sleep correctly to help slim down and stay fit.