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Impact of Sleep on Fat Loss

Fat Loss
If one is interested in improving their health, a consistent sleep cycle is very important.

Sleep aids in recovery, performance, learning and helps avoid sickness and injuries.  It is a restorative process of the brain, by the brain and for the brain but it affects many more processes in the body, especially the ones related to weight gain and fat loss.  Sleep controls the release of two hormones that affect fat loss, namely ghrelin and leptin. Ghrelin promotes hunger and a reduction in the number of hours of sleep increases its production, in turn, increasing appetite.  On the other hand, Leptin, the hormone responsible for inducing the feeling of fullness or satiety decreases as the total sleeping hours decrease.  One is more likely to go on a binge eating spree if they are sleeping for fewer hours than required. .  Leptin also affects Total Daily Energy Expenditure (TDEE) positively, so a drop in the levels of Leptin results in lowered TDEE, thus affecting the calorie balance equation in favor of weight gain.  In addition to short sleep duration, evidence also suggests that  sleep disturbances, such as obstructive sleep apnea and poor sleep quality, may increase obesity risk. A randomized crossover study performed in a sleep laboratory by Nedeltcheva AV et al, found that  insufficient sleep undermines dietary efforts to reduce adiposity.  Lack of sleep also leads to a loss in muscle mass, especially during a calorie deficit phase, which is not desirable from a performance as well as aesthetic point of view. To make sure that the fat loss is to the point, one has to ensure quality sleep of 7-9 hours to reap its maximum benefits.  Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current opinion in clinical nutrition and metabolic care, 14(4), 402–412. https://doi.org/10.1097/MCO.0b013e3283479109 Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), 435–441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
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