Sleep Away Fat
November 3rd, 2010
Medical News Today
According to a new study being published in Annals of Internal Medicine, the flagship journal of the American College of Physicians, lack of sleep may hinder a dieter’s ability to shed excess body fat.
Ten overweight but otherwise healthy adults on a moderate calorie-restricted diet were randomly assigned to sleep either 5.5 hours or 8.5 hours each night in a closed clinical research environment. After two weeks, researchers measured loss of fat and lean body mass. Compared to participants who slept 5.5 hours a night, the dieters that slept for 8.5 hours lost 56 percent more body fat. The dieters in the sleep restricted group had lost less fat and more lean body mass.
“These results highlight the importance of adequate sleep for maintenance of fat-free body mass when dieting to lose weight,” said Plamen Penev, MD, PhD, Assistant Professor, Section of Endocrinology, at the University of Chicago and lead author of the study.
While measuring fat loss was the primary objective of the study, researchers also assessed other factors including levels of hormones that affect the appetite and weight. In addition, participants in both groups were asked to report how much hunger they experienced during the study.
“Among other hormonal effects, we found that sleep restriction caused an increase in ghrelin levels in the blood,” said Dr. Penev. “Ghrelin is a hormone that has been shown to reduce energy expenditure, stimulate hunger and food intake, promote retention of fat, and increase glucose production in the body. This could explain why sleep-deprived participants also reported feeling hungrier during the study.”
The researchers conclude that even short periods of sleep deprivation can undermine efforts to lose weight. When restricting calories, dieters should consider obtaining adequate amounts of sleep to ensure that they retain lean body mass and lose fat.
Thank You VERY Much for this timely information.
As it so happens I’m vigorously persuing my fitness goals, I’m eating all the foods mentioned in “The Weight Loss Cure ‘They’ Don’t Want You to Know About’ I’m exercising regularly, But I’ve been losing Muscle mass and Gaining fat.
What the heck is going on? I wondered.
Then you mentioned how certain hormones are released during certain hours.
It all made perfect sense, I’ve been sleeping less these last couple of weeks, no wonder I’ve been losing all my hard earned muscle, my body is literally dying for more sleep.
So the very evening I heard this information I hit the sack at 10 o’clock sharp, woke up at 7 o’clock and sure enough, I felt lighter, my muscles fely a little tighter, I felt good!
Thanks again Kevin and thank you KT radio network staff.
-Cash