Want to lose weight? Sleep deprivation increases your appetite!

category:Health
 Want to lose weight? Sleep deprivation increases your appetite!


When you dont get enough sleep, your body produces more peptides and less leptin, which makes you hungry and increases your appetite.

Sleep deprivation is more craving for high calories

Sleep deprivation actually changes the way the brain works. This may make it more difficult to make healthy choices and resist tempting foods. Sleep deprivation actually blunts the activity of the frontal lobe, which is responsible for decision-making and self-control. In addition, when sleep is insufficient, it seems that the brains reward centers are more sensitive to food stimuli. Therefore, sleep deprivation increases cravings for foods with high calories, carbohydrates and fats.

A study of 12 men looked at the effects of sleep deprivation on food intake. When participants were allowed only four hours of sleep, their calorie intake increased by 22%, and their fat intake nearly doubled compared with when they were allowed eight hours of sleep.

Sleep poorly or shrink your muscles

Poor sleep can also lead to muscle atrophy. Muscles burn more calories than fat during rest, so RMR decreases when muscle is lost. In one study, 10 overweight adults were restricted to calorie intake for 14 days. Participants slept for 8.5 or 5.5 hours. Although both groups lost fat and muscle weight, only those who slept for 5.5 hours lost much more muscle than fat.

Good sleep promotes exercise

On the contrary, reasonable sleep may help improve motor function. In one study, college basketball players were asked to spend 10 hours in bed every night for five to seven weeks. These athletes have faster movement speed, shorter reaction time, more accurate judgment and lower fatigue.

Insufficient sleep in just a few days can lead to insulin resistance, a precursor to weight gain and type 2 diabetes.

Poor sleep may lead to insulin resistance. Insulin is a hormone that transfers glucose from the blood to cells in the body for energy. When cells become resistant to insulin, more sugar remains in the blood and the body secretes more insulin to compensate. Excessive insulin makes people hungry and tells the body to store more calories as fat. Insulin resistance is a precursor to type 2 diabetes and weight gain.

In one study, 11 men were allowed only four hours of sleep, and after six nights, their ability to lower blood sugar levels dropped by 40%. This suggests that even a few nights of poor sleep can lead to insulin resistance. Sleep time Sleep quality needs to be emphasized that the state of sleep is determined not only by the time of sleep, but also by the quality of sleep. To improve the sleep state, we need to understand the sleep state first. Most people dont know much about their effective sleep time, let alone the evaluation of sleep quality. Sleep apnea syndrome, as the most common sleep disorder, is closely related to obesity. If you have been obsessed with diet and exercise, which has little effect on weight loss, early improvement of sleep monitoring may solve your confusion. Wen/Wang Yan (Sino-Japanese Friendship Hospital) Source of this article: Beijing Youth Daily Responsible Editor: Geng Yuanyuan_NJ5571

In one study, 11 men were allowed only four hours of sleep, and after six nights, their ability to lower blood sugar levels dropped by 40%. This suggests that even a few nights of poor sleep can lead to insulin resistance.

Sleep time Sleep quality

It should be emphasized that the state of sleep is determined not only by the time of sleep, but also by the quality of sleep. To improve the sleep state, we need to understand the sleep state first. Most people dont know much about their effective sleep time, let alone the evaluation of sleep quality. Sleep apnea syndrome, as the most common sleep disorder, is closely related to obesity. If you have been obsessed with diet and exercise, which has little effect on weight loss, early improvement of sleep monitoring may solve your confusion.