Influence
Impaired sleep balance leads to a change in metabolism for the worse. The consequence of this disorder is most often obesity and extra pounds.
Chronic lack of sleep leads to decreased or complete absence of energy. It causes loss of strength, lethargy, and lowers the level of hemoglobin in the blood.
Disruption of sleep patterns negatively affects a person’s mental activity and concentration. This causes visual and auditory hallucinations.
Sleep should last at least 8, but no more than 10 hours. Compliance with the regime will prevent the formation and development of diseases. Therefore, the relationship between sleep and weight is undeniable.
How much sleep, fat and salt do you need to finally lose weight?
An increase in waist size is one of the main risks of premature aging and premature development of age-related diseases.
Photo: GLOBAL LOOK PRESS
It would seem that you are doing everything right: you are on a protein diet, going to the gym, and weaning yourself off sweets. But the belly is still there - where the waist should be. Researchers have named not the most obvious, but very important reasons why weight does not go away: from the time you sleep to the medications you have ever taken.
1. Sweets are under control, but salty?
As nutritionists note, we gain weight not only from sweets and other fast carbohydrates, but also from excess salty foods. “Now people eat a lot of food with so-called hidden salt, which is also a cheap preservative: sausages, sausages, especially raw smoked ones, and all sorts of semi-finished products. The salt norm is no more than 8 grams per day, and even then this is the proportion of completely healthy people; if you already have a tendency to edema, no more than 5-6 grams. Excess salt—“unaccounted for”—salt retains fluid in the body. And this leads to hidden swelling and creates loose tissue. Here are the extra pounds,” says endocrinologist Natalya Gridasova.
By the way, even after a course of lymphatic drainage massage (it is aimed at stimulating lymphatic tissue and removing excess fluid), many “suddenly” lose 3 or even 5 kg. It is not the fat that has been “burnt”, but only excess liquid that has come out.
2. You either sleep too little or too much.
If you sleep less than six hours a day, go to bed after midnight, and get up exhausted in the morning, then you are unlikely to lose weight seriously and for a long time. A long-term study showed that women who sleep no more than five hours a day are characterized by a sharp weight gain. The sleep hormone melatonin, which is produced in the dark, is also involved in fat metabolism.
It has also been shown that sleeping more than 9 hours a day provokes weight gain and even increases the risk of type 2 diabetes. This was shown by a study by Swedish scientists from Uppsala University. It turned out that abnormally long sleep can disrupt the body's metabolism, which, as is known, obeys the biological clock.
It is ideal to sleep from 6 to 8 hours a day - depending on your psychotype (choleric and sanguine people traditionally get enough sleep faster, melancholic and phlegmatic people need longer sleep).
3. Choosing the wrong fats
Fats found in red meat and full-fat dairy products promote weight gain, but fats found in olive oil, avocado, fish and pumpkin seeds do not. Therefore, if you adhere to popular protein diets, this does not mean that you can fill up on pork chops and cream cheese “for the purpose of losing weight.” Try to choose lean and easily digestible meat - turkey, chicken, rabbit - 150-200 grams at a time. Red meat (even lean beef, lamb and pork) should be eaten no more than twice a week and no more than 200 grams. From a 500-gram steak, excess protein simply will not be absorbed, but fats will easily settle on the thighs.
Nutritionists believe that the average protein intake is 60-80 grams per day - 20-25 grams per meal, no more can be absorbed at one time. A person needs approximately one gram of protein per kilogram of body weight per day. There should be an interval of approximately 4 hours between meals. When creating your diet, it is better to combine different sources of protein.
4. You have chronic stress
Problems at work, with finances or in the family - the source of stress can be any, but it always affects weight changes. This concerns the release of the stress hormone cortisol, which is produced by the adrenal glands and, with constant chronic stress, increases the number of fat cells in the body. In addition, many of us have the habit of eating away our experiences. So, if you are serious about losing weight, get your nerves in order.
5. You are an apple
If your body shape is apple-shaped (wide waist, narrow hips), then losing weight will require more effort. Abdominal fat (that is, in the waist and belly area) is very dense and takes longer to get rid of. But when you manage to lose weight, you have a better chance of staying slim. Women with a pear-shaped figure (thin waist, wide hips) lose weight more easily, but they also gain weight with every bagel.
6. When medications are to blame
First of all, hormonal drugs affect weight. Most often those that are used in the treatment of bronchial asthma and women's diseases. As for birth control pills, the latest generation of products containing microdoses of hormones should not affect weight. But provided that a doctor prescribes them for you. Otherwise the effect may be unpredictable. Also, in some cases, weight jumps and does not want to decrease against the background of antidepressants and some antibiotics.
7. Each age has its own diets
In youth, metabolism is faster, and until the age of 30-35, physical exercise perfectly burns excess fat. After 40-45 years, the level of testosterone in the blood also begins to fall (it is produced not only in men, but also in women, but in smaller quantities). Namely, it is responsible for the rate of fat metabolism. Therefore, even if you exhaust yourself “on hardware” in the gym, the result is small. The older you get, the less effective quick methods of losing weight are, and the better the effect of reducing caloric intake and systematic cardio training in fitness.
BY THE WAY
Also among the reasons that prevent us from losing weight, experts name:
- The habit of not having breakfast. The calories received in the first half of the day are almost completely converted into energy. In addition, a hearty breakfast saves you from overeating at lunch.
- Lack of real motivation. According to a survey conducted in Germany and Sweden, those who were fleetingly carried away by the recipes of the stars or began to lose weight with a friend or girlfriend quickly “jumped” from the chosen method of losing weight.
- Uncontrolled use of weight loss products - pills, teas. This reduces control - a person simply begins to eat more, thinking that all the same, “miracle pills” will not allow fats to be absorbed. In addition, there is a risk of getting a metabolic failure and gaining even more weight instead of the desired weight loss. So, all “auxiliary” means should only be used after talking with a nutritionist or endocrinologist.
ON A NOTE
Is a wide waist more dangerous than obesity?
An increase in waist size is one of the main risks of premature aging, and the premature development of age-related diseases - from heart failure to diabetes. Researchers began to assert this after analyzing the health status of more than 100 thousand men and women over 45 years of age. Regardless of the body weight of those observed, the risk of severe systemic diseases increased depending on the increase in waist circumference. Moreover, it increased sharply in men with a waist larger than 110 cm and in women with a waist wider than 90 cm.
Scientists associate the development of cardiovascular disorders, breathing problems, and type 2 diabetes with waist size. Dr. David Haslam, Chairman of the US National Obesity Forum :
— It is abdominal obesity (that is, fat not on the hips, but on the stomach around the waist) that is especially dangerous. Even if your body weight is normal, but your stomach bulges, you risk getting all age-related diseases ahead of schedule. The problem is that abdominal fat cells are very dense and are deposited not only in the subcutaneous layer, but also deep in the abdominal cavity, disrupting the functioning of internal organs.
But reducing waist size to 95-100 cm in men and 80 cm in women reduces the risk of premature development of age-related diseases by half.
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If there is lack of sleep
If a person does not get enough sleep for a long time, he will have problems with obesity. This is a scientifically proven fact. Lack of sleep and excess weight are synonymous.
With chronic lack of sleep, the ratio of a number of hormones in the body changes.
- Leptin. Regulates digestive metabolism. Lack of rest leads to less release.
- Ghrelin. Stimulates appetite. With regular lack of sleep, excessive amounts of the hormone are released. This leads to a constant feeling of hunger.
- Insulin. Regulates carbon metabolism. With lack of sleep, there is a lack of insulin. This can lead to bulimia nervosa, a feeling of insatiability.
Hormonal imbalance leads to deterioration of metabolism and metabolism.
During rest, the body takes energy from fat cells. When the fat supply runs out, hunger sets in. It worsens with chronic lack of sleep.
Waking up, the person pounces on food. If food consumption occurs, but hunger is not satisfied, the metabolism is disrupted. Switching to the correct recovery mode will correct the situation. This makes it clear how sleep and excess weight depend on each other.
Sleep, fat, muscles
A 2021 Korean study found that people who sleep less than the recommended amount have a higher amount of body fat and risk of obesity than those who get enough sleep. It also showed that lack of sleep negatively impacts how people on a low-calorie diet lose weight.
Another scientific study confirmed that those who sleep no more than 5.5 hours a day for two weeks lose less fat when they try to lose weight through diet. The same study found another important detail: lack of sleep contributes to muscle loss. This finding further emphasizes the importance of adequate sleep, since all weight loss plans aim not only to reduce body weight from fat, but also to maintain as much muscle as possible. As you age, maintaining muscle mass becomes an increasingly important issue.
Another study found that muscle tissue begins to suffer even with relatively little sleep deprivation: participants slept one hour less than normal on weekdays for eight weeks. Additionally, it turns out that trying to get enough sleep on the weekends doesn't always help reverse the effects of sleep deprivation.
Oversleeping is also bad
Chronic oversleeping can lead to the following problems:
- formation of red spots on the neck and/or face;
- the appearance of fat folds (relevant for women and men);
- weakened nervous system – constant irritability, apathy, poor health;
- excessive eating of different foods, selective nutrition;
- consumption of food with a lot of sugar;
- constant mood swings, fatigue.
Excessive sleep will lead to changes in taste preferences. A person will quickly turn to sweets and gain extra pounds. Sleep and obesity go hand in hand here, and a person's rest and condition will worsen daily.
When you oversleep, metabolic syndrome develops, which cannot be treated by modern medicine.
Losing weight in a dream is real
For some people, sleep and weight loss are interrelated concepts. There are recommendations for losing weight while sleeping.
- Follow the regime. It is better to go to bed at the same time every day. The average duration of rest is 7.5-8 hours. If you follow these rules for 7-14 days, the body will be able to rebuild itself.
- Don't eat at night. Overeating is harmful and leads to fat storage. The last meal should be 3 hours before falling asleep.
- Don't use gadgets. A few hours before bedtime, you need to turn off the TV and put away your smartphone. It is better to take a walk or open the windows to let in fresh air. The screen glow of devices causes an invigorating effect in a person and leads to insomnia.
- Create a relaxed atmosphere in the room. It is necessary to turn off noisy devices and curtain the windows.
- Get rid of unpleasant thoughts from your head. For complete recovery, a person must relax.
- Switch the lights off. You need to fall asleep in the dark. Even a dim lamp light can ruin the process.
- Do not use sleeping pills unless necessary. Such drugs are addictive. Their excessive intake disrupts the harmony of sleep and has side effects.
Anyone who wants to lose weight should give up alcoholic beverages and cigarettes, coffee and energy drinks. They have the worst effect on sleep and excess weight in humans. It is advisable to develop the habit of evening light jogging or walking at a brisk pace.
By observing the correct sleep, nutrition and movement patterns, you can easily say goodbye to 2-4 kg in a month.
Rules for healthy sleep
Rest can be long, but a person wakes up tired. How does this happen? This is all due to stress, improper bedtime, interference, noise, bright light, stuffiness and many other factors. The body does not go through the full stages of REM and NREM sleep. The brain does not have time to rest and recover. Hence the morning fatigue. A good rest is necessary. Full value means high quality. How many hours is best to sleep? Scientists say from 7 to 9 hours.
Stanford University sleep researcher Dr. Emmanuel Mignot states:
