How much sleep you need to lose weight: Answer surprises

Our body is a complex system where all processes are interconnected. Lack of sleep disrupts the hormonal balance, which directly affects metabolism and appetite. When we don't get enough sleep, the level of the hunger hormone (ghrelin) increases, and the level of the satiety hormone (leptin) decreases. This leads to an increased feeling of hunger, cravings for calorie-dense and unhealthy foods, especially simple carbohydrates and fats.

Hormonal storm due to lack of sleep

Chronic sleep deprivation also increases the level of cortisol, the stress hormone. High cortisol levels stimulate the accumulation of visceral fat (dangerous fat around internal organs) and can lead to insulin resistance, which complicates the weight loss process and increases the risk of developing type 2 diabetes.

Impact of sleep on eating behavior

People who regularly don't get enough sleep tend to make unhealthy food choices more often. A tired brain is less able to resist temptations and control the impulsive desire to eat something sweet or fatty. In addition, the lack of energy increases the temptation to get a quick calorie boost from unhealthy foods.

How much sleep do you need to lose weight?

Research shows that the optimal amount of sleep for an adult is 7–9 hours per night. This amount of sleep allows you to maintain a healthy hormonal balance, regulate appetite, and optimize metabolism.

Less than 7 hours of sleep

Regular sleep deprivation of less than 7 hours significantly increases the risk of weight gain and makes it difficult to lose weight. The body is in a state of stress, which leads to hormonal imbalances and poor eating behavior.

More than 9 hours of sleep

While excessive sleep may be a sign of certain health problems, in the context of weight loss, it is usually not a direct cause of weight gain. However, it's important to pay attention to the quality of sleep, as prolonged but shallow sleep may not yield the desired effect.

Scientific evidence that will surprise you

A study published in the Annals of Internal Medicine found that people who slept 5.5 hours per night while dieting lost 55% less fat than those who slept 8.5 hours, while consuming the same number of calories.

Another study published in the American Journal of Clinical Nutrition found that even one night of sleep deprivation can lead to a 20% increase in calorie intake the next day.

A meta-analysis of several studies revealed a clear link between chronic sleep deprivation and an increased risk of obesity.

Is sleep quality more important than quantity?

While sleep duration is important, its quality is also critical for weight loss. Interrupted sleep, frequent awakenings at night, and shallow sleep prevent the body from fully recovering and regulating hormones.

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Sources: Annals of Internal Medicine, American Journal of Clinical Nutrition, Facebook page of trainer Viktor Mandziak.

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