Sleep problems leads to major weight gain

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PREVENT WEIGHT GAIN FROM LACK OF SLEEP

How sleeping less makes you gain

http://www.prevention.com/prevent/how-prevent-weight-gain-lack-sleep

 

A short sleeper, which is measured by the duration of sleep each night—5.5 to 6 hours or less, will have trouble losing weight.  In a 7-year study of 7,022 middle-aged people, researchers found that women who reported sleep problems were more likely to experience a major weight gain (defined as 11 pounds or more).

 

RESEARCH

SOURCE	METHOD	FINDINGS
A study published in the American Journal of Clinical Nutrition	·         Group of men sleep for 12 hours a night ·         not allowed to sleep the next night ·         Had them eat a big buffet the following morning. ·         Measured the subjects’ energy expenditure—the calories burnt just by being.	·         When the men were sleep deprived, their general energy expenditure was 5% less ·         When they got a good night’s sleep, their post-meal energy expenditure was 20% less.
Research presented at the American Heart Association’s 2011 Scientific Sessions	·	·         Women who got only 4 hours of sleep at night ate 329 additional calories the next day than they did after they slept nine hours. ·         Men ate 263 calories more.
study published in the American Journal of Clinical Nutrition	·         11 volunteers spent two weeks at a sleep center on two occasions. ·         One period, they slept 5.5 hours a night, and during the other, they slept 8.5 hours.	·         When the subjects were sleep-deprived, they increased their nighttime snacking and were more likely to choose high-carbohydrate snacks.
study at the University of Chicago	·         10 overweight but healthy subjects who were placed on a balanced diet ·         then observed in two 14-day increments, ·         one in which they got about 7.5 hours of sleep, and another in which they got five (5) hours and 15 minutes	·         During both periods, the subjects lost an average of 6.6 pounds. ·         But when they got more sleep, they lost 3.1 pounds of fat ·         whereas during the short-sleep period, they lost only 1.3 pounds of fat.

 

IMPACTS

IMPACT ON	AFFECTS
hormone levels	·         can undermine the efforts of even the most determined dieter ·         Insufficient sleep o    raises the levels of ghrelin, the hormone that tells you to eat §  Leptin’s levels run high during the night, which tells your body while you’re sleeping that you don’t need to eat o    lowers levels of leptin, the hormone that says, “I’m full” §  levels of leptin drop during the day, when you need food as energy ·         So high leptin levels keep hunger at bay
the kind of weight you lose	·         Those who got more sleep reported less hunger ·         ghrelin also promotes the retention of fat ·         the diet-unfriendly hormone reduces the number of calories you burn and increases glucose production