Weight gain is not only an outcome of overeating or lack of physical activity. Even small lifestyle habits can make a huge impact on your waistline.
You will be surprised to know how important sleeping is for weight loss. We hardly worry about losing some sleep or cutting it short, but all these things over time can show on your waistline. Studies suggest that losing even 15 minutes of sleep can lead to a significant amount of weight gain.
The connection between your sleep and weight gain
Weight gain is not only an outcome of overeating or lack of physical activity. Even small lifestyle habits can make a huge impact on your waistline.
According to a research published in JAMA Internal Medicine, after examining the sleeping pattern of 120,000 people, researchers concluded that our sleeping pattern can be closely associated with weight management and overall health. For the study, the researchers compiled data generated by 120,000 people's use of sleep tracker apps connected to smartphones, watches, and fitness trackers for up to two years. At the end of the study, it was found that people with body mass indexes (BMIs) above 30 (which is categorised as obese) only slept about 15 minutes less on average than those with lower BMIs.
Previous studies
Several studies have been carried out in the past that have linked sleep loss and weight gain. As per another report published a decade ago this happens due to lack of rest. When you are tired, your hunger hormones called ghrelin spikes and your fullness hormone leptin decreases. This makes you more hungry and you tend to eat more, leading to weight gain. Feeling sleepier can also increase your average calorie intake by 300 per day.
How many hours you need to sleep for fat loss
The sleep requirement of every individual varies, but a common observation is that getting sleep for less than seven hours can lead to fluctuations in weight. The ideal sleeping time for most people is between 7 to 9 hours. Getting this much sleep helps your body in numerous ways. It can help you burn fat while you sleep, reducing the risk of developing chronic diseases and uplifting your mood. Short sleep duration increases the chances of weight gain in adults by 55 per cent and in children by 89 per cent. Moreover, sleep disorders like sleep apnea are worsened by weight gain.
The bottom line
A poor sleeping pattern can alter the way your body responds to food. The other morning you will eat more. This is more problematic for those already dealing with the problem of weight gain. If you want to lose weight effectively, along with the right diet and exercise, try to get quality sleep.