Increase your exercise. Eat clean. Lower your stress.
Sound familiar? These are the three main go-to’s when trying to achieve successful weight loss. And they do, indeed, work.
But there is a fourth – and very important – factor that also weighs in on the weight-loss tip-sheet: sleep.
Yes, you read that right. Sleep is a strong factor in achieving and maintaining a successful weight loss.
Poor Sleep And Increased Obesity Risk
Over the last decade, evidence has been growing that points to a correlation between short sleep duration, poor sleep quality, and increased risk for the development of obesity.
In fact, poor sleep is often associated with:
- Proper glucose tolerance
- Insulin sensitivity
- Concentration of cortisol, or the stress hormone
- Hunger and appetite
Fluctuations and variables associated between these functions due to sleep loss can, indeed, drive an increased risk of obesity.
Sleep And Healthy Choices
Sleep activates the regions of the brain that are more receptive to food stimuli. In other words, if you don’t get enough sleep, your brain will be more sensitive to food cravings. This can result in your making unhealthy choices.
Studies also show that adults ages 26 to 65 and older should get between 7 and 9 hours of sleep per night, with the agreed average set at 8 hours.
And, with 68-percent of Americans struggling with sleep at least once per week, is there any wonder why obesity rates in this country are growing?
Sleep And The Basal Metabolic Rate
A person’s basal metabolic rate (BMR) is an estimate of the number of calories the body uses in a day, at rest. The Resting Metabolic Rate (RMR) is the rate at which your body burns energy when it is at complete rest. A number of factors play a role in the RMR of a person, including:
- Sex and
- Muscle mass
Research shows that sleep restrictions decreased RMR in healthy adults, suggesting that sleep loss leads to metabolic changes aimed at conserving energy.
When the RMR slows to conserve energy, the rate of fat-burning the body handles while resting is also lowered, causing a slow down and eventual retention of weight.
What It All Means
Poor sleep patterns are going to affect the way your mind and body respond to food through an increased appetite, lowered resistance to cravings, and slowed metabolism. And, as we age, both eating and sleeping habits become more ingrained and harder to break.
Chances are you’re not going to have a successful weight loss journey unless you have a good combination of healthy eating, exercise, and lowered stress. But, by including restorative sleep into your regimen, you can also give your weight-loss a jump start.
Managing weight as we age can be overwhelming and discouraging. And, sometimes, you might find you need a small nudge in the right direction. That’s when a call to Matrix Age Management in Amarillo could be your answer.
Our prescription-grade supplements, exercise support, hormone therapy, stress management and sleep solutions can help you stay on track and be the healthiest you, you can be. Reach out to us and schedule an appointment