Top one thing that makes people gain pounds - It's not bad diet
What makes a person gain pounds (photo: Freepik)
Many people believe that a balanced diet and sports are the key to health and a slim figure. However, few people realize that lack of sleep is the most destructive factor for the body, states Ukrainian trainer and nutritionist Yurii Popko. According to scientists, it ranks second only to oxygen deprivation in terms of the degree of negative impact on health.
Lack of sleep and hormonal imbalance
The trainer noted that people who sleep less than 7-8 hours a night have an increased risk of obesity and type 2 diabetes.
According to research, people who sleep less than 6 hours a night have a significantly higher incidence of type 2 diabetes. Experiments have shown that even in healthy people who slept 4 hours a day for a week, the ability to absorb glucose decreases by 40%. Such indicators can be classified by a doctor as a pre-diabetic condition.
Chronic sleep deprivation leads to an imbalance of the hormones leptin and ghrelin, which are responsible for the feeling of satiety and hunger, respectively. Leptin levels decrease and ghrelin levels increase, leading to increased appetite and overeating.
Studies have shown that people who sleep 4-5 hours a night consume 300 calories more per meal than those who sleep 8 hours. Over the course of the experiment (several days), the difference in calorie intake was about 1000 kcal.
What are the serious consequences of lack of sleep
Obesity and type 2 diabetes
Metabolic disorders and hormonal imbalances contribute to weight gain and the development of diabetes.
Overeating
Changes in the levels of hunger and satiety hormones lead to increased appetite and consumption of more calories.
Deterioration of cognitive functions
Lack of sleep negatively affects memory, concentration, and decision-making.
Weakening of the immune system
Insufficient sleep makes the body more vulnerable to infections.
Cardiovascular diseases
Chronic sleep deprivation increases the risk of developing cardiovascular disease.
Depression and anxiety
Lack of sleep can lead to a deterioration in emotional state and the development of mental disorders.
How to improve your sleep
Stick to a sleep schedule
Go to bed and wake up at the same time every day, even on weekends.
Create a comfortable sleeping environment
Keep the bedroom dark, quiet, and cool.
Ditch caffeine and alcohol before bed
These drinks can worsen sleep quality.
Avoid heavy meals before bed
It is better to have dinner 2-3 hours before you go to bed.
Exercise regularly
Physical activity helps improve sleep, but avoid exercising right before bed.
Find time for rest and relaxation
Practice meditation, yoga, or other relaxation techniques.
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.
