Sleep duration has long been linked to the body's production of appetite-regulating hormones. Insufficient sleep is associated with higher levels of the hormone
A poor night's sleep can leave you feeling foggy and drowsy throughout the day. Sleep deprivation has also been associated with higher risks of weight gain and obesity in recent years.
This may not only be unhealthy, but could also be counterproductive to maintaining or losing weight. How? Sleep deprivation causes an increase in appetite, often for unhealthy food choices, and decreases a person's metabolism, which means an increase in fat storage and weight gain.
Weight gain associated with short sleep
Short sleep — usually defined as fewer than 7 hours — is linked to a higher body mass index (BMI) and weight gain. One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night.
The Mayo Clinic reports on a randomized controlled crossover study that showed lack of enough sleep led to a nine percent increase in overall belly fat and an 11 percent spike in abdominal visceral fat. Not all fat is “bad” fat and, after all, we all need fat on our bodies to be healthy and protect ourselves.
That same study shows those who are sleep deprived tend to eat more calories and hormonal changes drive people to pick options that aren't as healthy such as excess carbohydrates. Another common cause of both weight gain and poor sleep is stress. An increase in cortisol levels caused by stress can increase appetite.
Supine sleeping
However, sleeping on the back may help some people experience better quality sleep, which could contribute to weight loss.
Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight. By contrast, sleeping more could alter these hormones and bring them back to balance.
While it's a myth that muscle weighs more than fat—after all, a pound is a pound—it is denser, which means it takes up less space in the body. This may explain why you look slimmer but the scale hasn't budged. Water weight could also be a factor, according to strength and conditioning coach Brandon Mentore.
Eating too few calories can cause your metabolic rate to slow down, meaning you may gain weight more easily.
Other recent studies have yielded similar results. Among 245 women enrolled in a 6-month weight-loss program, better subjective sleep quality increased the likelihood of successful weight loss by 33%, as did sleeping more than 7 hours per night.
Water is more than just a thirst-quencher. It offers various benefits that can aid in weight loss. These include boosting metabolism, suppressing appetite, aiding in detoxification and enhancing exercise performance.
Leptin and ghrelin are hormones that regulate appetite, and when you aren't getting sufficient sleep, the production of these hormones is altered in a way that creates increased feelings of hunger. Increased hunger tends to lead to increasing calories and weight gain.
Weight gain and short-term fluctuations may happen for a variety of reasons, such as aging or making lifestyle and dietary changes. However, fast weight gain can be a sign of an underlying health condition, such as a problem with the thyroid, kidneys, or heart.
Unintentional weight loss has many different causes. It might be caused by a stressful event like a divorce, losing a job, or the death of a loved one. It can also be caused by malnutrition, a health condition or a combination of things.
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.