How quality sleep can boost your weight loss efforts
When it comes to losing weight, we often focus on diet and exercise. But did you know that getting enough quality sleep is just as important?
Sleep duration and obesity risk
Short sleep increases obesity risk: Adults sleeping less than 7 hours a night have a higher likelihood of obesity. One study found that individuals sleeping less than 7 hours were nearly twice as likely to be overweight or obese compared to those sleeping 7 to 9 hours.
Sleep quality and weight loss success
Better sleep enhances weight loss: In a 6-month weight-loss program, women with better sleep quality were 33% more likely to succeed in losing weight. Sleeping more than 7 hours per night also increased the likelihood of successful weight loss.
Sleep and caloric intake
Extended sleep reduces caloric intake: A randomized clinical trial found that increasing sleep duration by 1.2 hours per night led to a reduction of 270 calories per day in overweight adults.
Hormonal regulation
Sleep affects hunger hormones: Sleep deprivation increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), leading to increased appetite and potential weight gain.
Sleep and fat distribution
Poor sleep increases visceral fat: Restricted sleep has been linked to an 11% increase in visceral abdominal fat, which is associated with higher health risks.
Tips for better sleep
Stick to a schedule: Go to bed and wake up at the same time every day.
Create a sleep-friendly environment: Keep your bedroom cool, dark and quiet.
Limit screen time: Turn off electronic devices at least an hour before bedtime.
Avoid late-night snacks: Eating late can disrupt your sleep.
Remember, good sleep isn't a luxury—it's a necessity for your health and weight loss journey.
Need Help?
If you're struggling with sleep or weight loss, we're here to help. Schedule an appointment with our clinic to learn more about how improving your sleep can support your weight management goals.
