how sleep affect weight management
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Sleep has a significant impact on weight management through its regulation of appetite and metabolism. Here are the key insights from the on this topic:
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Hormonal Regulation: Sleep deprivation affects two crucial hormones, leptin and ghrelin, which regulate appetite. Leptin signals satiety, while ghrelin triggers hunger. Insufficient sleep reduces leptin and increases ghrelin, leading to increased appetite and cravings for calorie-dense foods like carbs and sugars 1.
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Food Choices: Lack of sleep not only increases hunger but also skews food preferences towards unhealthy, calorie-rich foods. This is partly due to the production of endocannabinoids, which enhance cravings when sleep-deprived 2. Sleep helps in regulating these hormones, leading to better food choices and satisfaction with meals 1.
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Impact on Fat and Muscle: When trying to lose weight on a calorie deficit while sleep-deprived, a larger portion of the weight loss comes from muscle rather than fat. Sleep deprivation causes the body to hold onto fat and reduce lean muscle mass because the body's evolutionary response signals a caloric deficit and retains fat for energy 3.
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Metabolism and Appetite Control: Quality sleep is crucial for effective metabolism and controlling sugar metabolism. Disruptions in sleep patterns are linked to metabolic disorders like obesity and type 2 diabetes. Regular, high-quality sleep helps maintain optimal metabolic pathways 4.
By improving sleep quality, individuals can better regulate their appetite, make healthier food choices, and enhance both weight management and overall metabolic health.
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