Do you know how important sleep quality is for weight loss? Apparently, the habit of staying up late and a lack of quality sleep over time can have an impact on your waist.
According to the Times of India, studies show that losing sleep for 15 minutes can cause significant weight gain.
The relationship between sleep and weight gain
According to research published in JAMA Internal Medicine, after examining the sleep patterns of 120,000 people, researchers concluded that your sleep patterns are closely related to weight management and overall health.
In the study, the researchers collected data using a sleep-tracking app connected to smartphones, watches, and fitness trackers for two years.
At the end of the study, it was found that people with a body mass index (BMI) above 30 (which is categorized as obese) slept on average about 15 minutes less than those with a lower BMI.
In previous studies, several studies also linked sleep loss and weight gain. As per another report published a decade ago, it was due to a lack of rest.
When you are tired, the hunger hormone ghrelin spikes, and the fullness hormone leptin drops. This makes you hungrier and more likely to eat more, which leads to weight gain.
In addition, feeling drowsy can also increase your average calorie intake by as much as 300 per day.
How many hours do you need to sleep to lose fat?
Sleep needs vary from person to person, but general observations show that sleeping less than seven hours can cause fluctuations in body weight. The ideal bedtime for most people is between seven and nine hours.
Sleeping at the ideal time helps your body in various ways, such as helping burn fat during sleep, reducing the risk of chronic disease, and improving mood.
Meanwhile, short sleep duration increases the likelihood of weight gain in adults by 55 percent and in children by 89 percent. In addition, sleep disorders such as sleep apnea are exacerbated by weight gain.
Poor sleep patterns can change how your body responds to food. And in the morning, you'll probably eat some more. Of course, this is more problematic for those of you who are already dealing with weight gain.
If you want to lose weight effectively, along with the right diet and exercise, try to get quality sleep.