Have you been working hard at the gym and eating right, but just can’t shed those extra kilos? The answer to weight loss struggles might be simpler than you think.
Sleep.
Yes, getting enough quality sleep could be the missing link in your weight loss journey.
The Ministry of Health recommends that adults get between 7-9 hours of sleep each night. Anything less than that is considered sleep deprivation, and it can have a significant impact on your metabolism, hormones, and overall ability to lose weight.
Lack of sleep can sabotage your weight loss efforts. It:
Increases ghrelin (hunger hormone)
Ghrelin is a hormone that signals hunger to the brain. It is primarily produced in the stomach and stimulates appetite. When you don’t get enough sleep, the body tends to increase the production of ghrelin, making you feel hungrier. This is one of the reasons why people often crave unhealthy foods when they're tired. Elevated ghrelin levels can lead to overeating, making it harder to maintain a healthy weight.
Decreases leptin (satiety hormone)
Leptin is a hormone produced by fat cells that signals the brain to stop eating once you've had enough food. It helps regulate energy balance by promoting feelings of fullness.
Sleep deprivation causes a reduction in leptin levels, making you feel less full after eating and increasing your likelihood of overeating. Essentially, the body becomes less sensitive to leptin, so you don't get the "stop eating" signal as effectively. This can lead to weight gain over time if sleep deprivation is chronic.
Decreased metabolic rate
The metabolic rate refers to the amount of energy (calories) your body burns at rest. Sleep plays a key role in regulating this rate. When you're sleep-deprived, your body’s ability to burn calories efficiently can be compromised. A slower metabolic rate can contribute to weight gain, as you might be burning fewer calories, even while at rest, compared to when you're well-rested.
Decreased fat loss
Fat loss is primarily driven by energy balance, burning more calories than you consume. Sleep deprivation can hinder your ability to lose fat.
Lack of sleep can affect the hormones that regulate fat storage, including cortisol (the stress hormone). Sleep deprivation often leads to higher cortisol levels, which can promote fat storage, especially in the abdominal area. Chronic high cortisol levels are also associated with increased appetite, further compounding the problem.
Decreased activity
Sleep deprivation often results in reduced physical activity, which is another factor contributing to weight gain and poor metabolic health.
When you're tired, your body naturally reduces energy expenditure, and your motivation to exercise tends to decrease. Sleep deprivation can also affect your mood and cognitive function, making you feel more fatigued and less inclined to engage in physical activities.
A reduction in physical activity means you’re burning fewer calories throughout the day, which can lead to weight gain over time if food intake remains unchanged.
Poor sleep can also impair decision-making and self-control, making it harder to resist food temptations. When you’re tired, you’re more likely to reach for quick energy fixes like sugary snacks or high-fat foods, which can derail your weight loss efforts.
Conclusion
If you’ve been working hard at the gym and sticking to your diet but still aren’t seeing the results you want, perhaps it’s time to take a closer look at your sleep habits. Sleep isn’t just about rest, it’s a crucial part of your overall health and wellness that affects your metabolism, hormones, and weight loss ability.
Maybe the secret to losing those last few kilos isn’t about cutting calories further or pushing yourself harder at the gym. Perhaps it’s as simple as ensuring you get 7-9 hours of sleep each night.
So, the next time you find yourself struggling to shift the weight, try prioritising sleep. Your body and your waistline will thank you.