You Procrastinate, You Win: How Lack of Sleep May Hold Back Weight Loss
In elementary school, we were told that “if you postpone, you lose.” Now that we are adults, we know that sleep is important, but when life gets hectic, it is often the first thing we turn off. This is indeed our loss. In fact, crappy z’s can be a big reason why you’re not losing weight. That’s why.
It can be confusing when you think of weight loss strictly in the context of “calories in and out.” But remember that our bodies are complex biological systems that hate mathematical logic. Unlike machines that only work with raw inputs and outputs, we have to work with a lot of confusing variables, one of which is obviously the body’s ability to repair and recover (aka sleep).
Sleep is an X factor, and when it is lacking, the body triggers a cascade of complex physiological (and behavioral) effects.
Lack of sleep leads to increased hunger and appetite
The complex relationship between sleep and weight loss begins with the effects of sleep on the hunger-regulating hormones ghrelin and leptin .
These two hormones play a large role in appetite and body fat control. Leptin, in particular, works depending on several factors: how full you are, how much fat mass you have, and your individual hormonal levels (which can vary depending on your gender).
On the other hand, ghrelin is a hormone responsible for increasing hunger. Leptin reduces hunger. Generally, when it comes to losing weight, the more leptin the better.
Unfortunately, leptin levels (and therefore leptin sensitivity) can be abnormal in obese people, dieters, and, you guessed it, those who don’t get enough sleep.
Researchers at the University of Chicago found that sleep deprivation adversely affects diets by lowering leptin levels and raising ghrelin levels. Basically, this combination means you are experiencing increased hunger and appetite, which together contribute to overeating. Have you ever noticed that after a terrible night’s sleep, you have snacking attacks? Maybe you’re making more impulsive decisions to buy donuts, muffins, and other really sweet snacks ; and you’re ready to fight the jerk who asks you, “Are you really eating this?”
In fact, it is getting harder and harder for you to stick to a sensible diet to continue your weight loss. Interestingly, the results of one study indicate that it may take as little as one night of sleep deprivation to feel these changes.
Less sleep means less willpower
Typically, if your brain was running at full capacity, you would plunge into your limited resource for self-control and perhaps decide, “Not today, donuts.” But your lack of sleep makes you angry more easily, your ability to make informed decisions is weakened and, more importantly, you have less willpower. It also seems like the diet is already decreasing your reserves of willpower, so when combined with the increased hunger you experience as a result of said diet and lack of sleep, you may need even more willpower to continue your efforts.
So, when you do not get enough sleep, you are faced with the deadly combination of desire more sugary snacks, their thirst and less self-control to make a decision, which, as you know is right. Goodbye calorie deficit, you will be fondly remembered when the time comes to step on the scale .
Clearly, this is a vicious cycle of forces hampering your weight loss efforts, exacerbated by lack of sleep. With such a limited supply of willpower you will get much more good if you use it to improve the habits and the quality of sleep, but not for such things as “reducing the consumption of sodium,” or ” the use of a certain amount of water per day .” They will get a much lower return on your investment out of willpower.
Lack of sleep makes it difficult to burn fat
Increased appetite and hunger are only part of the weight loss equation. Lack of sleep also makes it difficult to burn fat.
One study published in the Annals of Internal Medicine, was aimed at the study of how much (or little) sleep can affect fat loss (Internet hit Greg Nakolsa of Strengtheory for research). The researchers divided 10 average overweight people into groups that slept 5.5 and 8.5 hours a night for 14 days. All subjects were sedentary and also very tightly controlled their calorie intake, consuming about 1,460 calories per day, divided into breakfast, lunch, dinner, and evening snacks.
At the end of the study, both groups lost about the same amount of weight, but the difference was in how much weight was lost. Those in the group that slept for 8.5 hours lost about half of their total weight as fat mass, and the group that used 5.5 hours lost only a quarter of their weight due to fat mass. To further exacerbate the trauma, those who participated in the 5.5 hour group actually lost more muscle mass . Yes, it’s muscle.
The findings suggest that even though all subjects followed the weight loss protocol, weight loss in the 5.5-hour group was largely due to accumulated glycogen or carbohydrates rather than body fat. To quote the authors of the study:
Taken together, these results suggest that sleep loss during periods of limited food intake enhances the pattern of ghrelin-related changes in human hunger, glucose and fat utilization, and energy metabolism. Thus, the increased loss of lean body mass during short sleep in our study may be associated with increased conversion of body proteins to glucose to support the longer metabolic needs of the waking brain and other glucose-dependent tissues.
In other words, not getting enough sleep while dieting puts you in a not-so-fun zone where you may have to diet for longer periods of time to get leaner while still dealing with the inevitable hanger flare-ups.
How to sleep better
Okay, we know that sleeping more and better has a positive effect on weight loss, but the advice to just “sleep more” is as amorphous and vague as “eat less, move more.”
So let’s start with how much sleep is “adequate.”
In fact, “full” sleep is different for everyone , and even then it depends on age and other factors . The National Sleep Foundation recommends 7 to 9 hours for adults, which seems optimal for most people.
Just as there is no one-size-fits-all diet or exercise program, you cannot assign one magic number to the amount of sleep for everyone. Some people can develop within 6 hours, while others need more than 10 hours a day . I myself seem to be up and running at 7 o’clock, but if I have 8.5 hours you can see me swimming in waterfalls and fighting bears.
We’ve written a more extensive article on how to sleep better in general , but here are a few things that are specific to fitness:
- Cut back on caffeine and stimulant supplements in the afternoon: Most people exercise late at night, in the evening, or even at night – and that’s okay. Just keep in mind the amount of caffeine or stimulants you take before exercise and see if avoiding them will have a positive effect on your sleep. Sometimes you don’t even know how much and when you are using them.
- Exercise early in the day: Some people may sleep like a dead body no matter when they exercise, but if you find yourself having trouble sleeping despite regular exercise, pay attention to when you exercise. You may find these night workouts more harmful than beneficial, so try to reschedule your workouts – if possible.
- Stop screen time an hour before bed (unless it’s part of your bedtime ritual): Much has been written about how screen time can affect sleep cycles . As for me, everything I do with the screen puts my brain to work, so I avoid it. For many others, mindless TV shows or even podcasts help prepare their minds for sleep, so if it’s part of your bedtime ritual – and you’re getting quality sleep – then by all means keep doing what works for you!
- Take time for your last meal of the day so you don’t go to bed hungry: One of the many problems with your diet is going to bed with an overly talkative stomach, which for many people means restless sleep with intermittent thoughts of puffed pancakes. Since it usually takes 5-8 hours for food to move from the stomach to the small intestine, you can try eating a full meal 3-4 hours before bed. I actually had a little snack an hour before. So, just in case.
- Try to eat carbs before bed: Before some of you cut carbs before bed, just know that eating carbs alone is not the cause of obesity . When it comes to sleep, an Australian study published in The American Journal of Clinical Nutrition found that fast-acting carbs can knock people down faster, especially when eaten four hours before bed. Note that protein and fat content along with carbohydrates can make a difference. I’m a big fan of microwave-baked sweet potatoes with a little almond butter and cinnamon!
- Reconsider your weight loss regimen: Sometimes a really crappy sleep can be an indicator that something completely different is happening. Perhaps you are actually exercising too much and dieting – yes, that can happen. This will actually cause your already tense body to fall to the ground and, among other things, have trouble sleeping. If so, honestly look at what you are doing. If you are exercising 7 days a week, consuming 1200 calories a day, it may be time to consult with a professional about your protocol.
Think of everything – diet, exercise, and sleep – as part of a positive feedback loop: if you’re well rested, you feel like a boss, get good, productive workouts, and make better dietary decisions, which in turn can help you better. get enough sleep and ease weight loss.
So make the most of your diet and exercise, with an emphasis on sleep!