Coach on how people harm themselves when losing weight
Illustrative photo (Freepik)
Sleep is as crucial for weight loss as diet and exercise. Lack of sleep can undermine your efforts if you are trying to lose weight, according to coach Yurii Popko.
What is essential for weight loss
Healthy eating and exercise won't be effective if you don't establish good sleep habits.
If you sleep less than 7-8 hours, the chances of gaining weight, developing obesity, or type 2 diabetes increase significantly.
When you are sleep-deprived, your body cannot properly manage the calories you consume or regulate blood sugar levels. Excessively high blood sugar (glucose) is very harmful and negatively affects the entire body.
To combat high glucose levels, the hormone insulin is essential. It helps cells absorb and use this glucose. When cells stop responding to insulin, blood sugar levels rise and cannot drop to safe levels.
Chronic sleep deprivation is considered one of the main factors contributing to the development of type 2 diabetes and reduces people's lifespan by approximately 10 years.
When you don't get enough sleep, it leads to overeating and obesity, not because you are awake and eating, but because the situation is much worse.
When a person is sleep-deprived, they consume an additional 300 kcal each time.
The same dietary changes are observed when a person sleeps 5-6 hours a day for 10 days. People who do not get enough sleep consume an extra 70,000 kcal per year and gain 5-7 kg.
Sleep and craving for sweets
Sleep deprivation increases the concentration of endocannabinoids in the body, a chemical that acts similarly to cannabis (a drug). This, in turn, triggers the desire to snack.
When endocannabinoid levels rise simultaneously with fluctuations in leptin and ghrelin due to lack of sleep, you have no chance of avoiding overeating.
If a person is completely deprived of sleep for 8 hours, their energy expenditure increases by 147 kcal, so the theory that we sleep to save energy makes no sense.
When sleep-deprived, the body releases excess cortisol, which promotes the growth of "bad" bacteria that poison the microbiome.
The trainer said that no matter your diet, you can forget about having a good body if you do not get enough sleep.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
