If two people otherwise identical genetically and in exercise and diet habits have different results in terms of fitness level or weight loss it may just be sleep causing the difference.
If you want to pick a winner in the weight loss game, pick the sleeping exerciser.
One recent short study showed that two groups treated equally in diet and exercise who were given different sleep prescriptions varied greatly on loss of weight.
One group who slept 5.
5 hours lost 55% less body fat and 60% more fat-free mass than those who slept 8.
5 hours a night.
Not only did those short sleeps result in a loss of muscle along with weight loss during the study but this group of subjects reported more intense feelings of hunger.
The hormone ghrelin may facilitate retention of fat even when cravings aren't given into.
Left to your own resources or refrigerator you may be more likely to reach for additional calories and carbohydrates during sleep deprivation.
Researchers believe hormonal influences may explain why a sleep deficit could compromise the efficacy of common exercise or dietary interventions.
Another study among 245 women in a 6-month long weight-loss program revealed that better sleep quality increased the likelihood of successful weight loss by 33%.
Sleeping more than 7 hours a night did the same.
Lack of sleep is linked to increases in overweight and obesity.
Much of this is believed due to alterations in hormones.
Cortisol is a stress hormone that is elevated in the body with sleep deficits.
It enhances energy stores in the belly.
Leptin, another hormone affected by sleep, is the satiety-promoting hormone that tells you that you're full.
It is decreased during sleep deprivation.
As mentioned earlier ghrelin stimulates appetite and cravings.
If you give in to those cravings, the insulin response to higher carbohydrate choices is the nail in the coffin for those who want to lose weight.
You can see the viscous cycle here.
Elevated cortisol signals your body to store what energy it gets in the belly.
Ghrelin tells you you're hungry and Leptin never says you're full.
While you give into the cravings and keep on eating insulin shuts down fat metabolism so fat is stored in the belly.
How can you improve your sleep in order to boost your diet and exercise results? 1.
Aim for 7-9 hours of sleep each night.
2.
Improve the quality of the sleep you get by controlling for noise, light and other distractions.
3.
If you must nap keep it to 15 -20 minutes early afternoon.
4.
Eliminate or reduce caffeine intake to early morning.
5.
Eliminate or reduce alcohol intake.
6.
Maintain a regular schedule of bedtime and wake time.
7.
Find your optimal sleep needs.
Though 7-9 is average you may need more or less.
While you're investing in a trainer and high quality foods, your best next step might be a pillow and mattress store.
If you want to pick a winner in the weight loss game, pick the sleeping exerciser.
One recent short study showed that two groups treated equally in diet and exercise who were given different sleep prescriptions varied greatly on loss of weight.
One group who slept 5.
5 hours lost 55% less body fat and 60% more fat-free mass than those who slept 8.
5 hours a night.
Not only did those short sleeps result in a loss of muscle along with weight loss during the study but this group of subjects reported more intense feelings of hunger.
The hormone ghrelin may facilitate retention of fat even when cravings aren't given into.
Left to your own resources or refrigerator you may be more likely to reach for additional calories and carbohydrates during sleep deprivation.
Researchers believe hormonal influences may explain why a sleep deficit could compromise the efficacy of common exercise or dietary interventions.
Another study among 245 women in a 6-month long weight-loss program revealed that better sleep quality increased the likelihood of successful weight loss by 33%.
Sleeping more than 7 hours a night did the same.
Lack of sleep is linked to increases in overweight and obesity.
Much of this is believed due to alterations in hormones.
Cortisol is a stress hormone that is elevated in the body with sleep deficits.
It enhances energy stores in the belly.
Leptin, another hormone affected by sleep, is the satiety-promoting hormone that tells you that you're full.
It is decreased during sleep deprivation.
As mentioned earlier ghrelin stimulates appetite and cravings.
If you give in to those cravings, the insulin response to higher carbohydrate choices is the nail in the coffin for those who want to lose weight.
You can see the viscous cycle here.
Elevated cortisol signals your body to store what energy it gets in the belly.
Ghrelin tells you you're hungry and Leptin never says you're full.
While you give into the cravings and keep on eating insulin shuts down fat metabolism so fat is stored in the belly.
How can you improve your sleep in order to boost your diet and exercise results? 1.
Aim for 7-9 hours of sleep each night.
2.
Improve the quality of the sleep you get by controlling for noise, light and other distractions.
3.
If you must nap keep it to 15 -20 minutes early afternoon.
4.
Eliminate or reduce caffeine intake to early morning.
5.
Eliminate or reduce alcohol intake.
6.
Maintain a regular schedule of bedtime and wake time.
7.
Find your optimal sleep needs.
Though 7-9 is average you may need more or less.
While you're investing in a trainer and high quality foods, your best next step might be a pillow and mattress store.