Could having enough sleep help with weight loss?

Could having enough sleep help with weight loss? ...

Scientists have recently investigated the potential role of sleep education in weight loss programs.

The results, which appear in the JAMA Network, are building the foundation for further research to see if the findings are generalizable and valid for longer periods.


According to the World Health Organization (WHO), obesity rates have nearly tripled since 1975.

In 2017-2018, 42.4% of people in the United States had obesity, up from 30.5% in 1999 2000.

Obesity is linked to a wide variety of fatal, preventable conditions of death, including stroke, heart disease, type 2 diabetes, and various forms of cancer.

The first cause of obesity is to consume more calories than previously thought.

The World Health Organization has pointed out that globally, diets are containing more energy-dense foods, which are high in carbohydrates and carbohydrates. During the same time, individuals have become more sedentary, meaning they burn less calories.

People are developing obesity and obesity despite a variety of social, economic, and environmental factors.

While people are sleep-deprived, researchers consider that it is a risk factor. In experimental laboratory studies, scientists found that individuals are more likely to increase their calorie intake.

However, until now, little research had undertaken to investigate this effect in real-life situations.

Randomized controlled trial

In the present study, researchers outlined a strategy to investigate the relationship between sleep duration and calorie intake in a real-life setting.

80 adult participants were recruited in a random controlled group aged 2140. They were overweight and were generally sleeping less than 6.5 hours per night.

To obtain baseline information, the scientists recorded participants shivering using activity-tracking watches for two weeks.

The participants then divided into two groups. The first continued with normal sleeping patterns for 2 weeks and functioned as a control group. Each individual person received one session of individual sleep hygiene counseling and a personalized sleep-wake schedule to follow for 2 weeks. The goal was to increase their sleep to 8.5 hours each night.

The researchers used the double-marked water technique to track the two groups'' energy intake. Dr. Esra Tasali, director of the Sleep Research Center at the University of Chicago and their coauthor, explained to Medical News Today how this works:

A double-described water method is a urine-based experiment that involves a person drinking a harmless water in which both the hydrogen and oxygen molecules are replaced with less common, but naturally occurring, stable isotopes that are easy to trace.

Dale Schoeller, our co-author and educator of our paper, developed this technique in the 1950s in animal production and applied to humans for the first time in 1982. This technique was developed by Dale.

Dr. Tasali explained that this is the gold standard technique to objectively monitor energy expenditure in real-world situations, and that it has revolutionized how obesity is investigated. This method allowed us to track and quantify energy intake without participants logging or anything else to track their nutrition.

270-calorie reduction

According to the findings, participants who received sleep hygiene counseling reduced their energy intake by an average of 270 calories per day compared to the control group.

Averaging, they increased their sleep by more than one hour each night.

If healthy sleep habits are maintained, we''d expect a 12-kilogram (26-pound) weight loss over three years, according to strong dynamic predictions. Dr. Esra Tasali

While the research did not imply how reduced sleep deprivation had a similar effect, Dr. Tasali said, however, it provided some clues.

Our analysis did not investigate mechanisms per se, but suggested explanations based on previous research on sleep loss suggest that certain pathways could be found.

These, according to she, might include changes in hunger and appetite-regulating hormones. Ghrelin, for example, decreases and you feel less hungry.

Changes in brain regions that regulate appetite or reward centers in the brain may, according to Dr. Tasali, encourage us to eat less. Additionally, circadian factors may play a role.

MNT informed Dr. Lu Qi, director of the Tulane University Obesity Research Center who wasn''t involved in the study, that the findings were significant:

In a number of observational observations, sleep restriction has been linked to a higher risk of obesity and higher energy intakes, but research is lacking.

Randomized clinical trials are considered to be the gold standard in the study of causal relationships. In this regard, the findings from this research are vital.

According to Dr. Qi, the findings may be caused by several factors:

Sleeping longer may alter the secretion of appetite regulatory hormones, such as leptin and ghrelin, which may in turn influence nutritional intakes and energy. Further, there are studies suggesting that sleep restriction may alter the brain activity related to food reward, and shorter sleep provides greater reward of food. Moreover, sleeping more reduces the time spent eating.

Future research

Dr. Mark R. Rosekind of the Johns Hopkins Center for Injury Research and Policy, and his colleagues, discussed various topics of the study that might be used in future research.

Participants in the study were overweight and sleep-deprived at the baseline, putting the question whether the findings are useful to other individuals.

How do persons who aren''t already sleepdeprived or with normal weight get a sleep extension? This review reveals that the implications of the outcome are unanswered, but they will clarify whether the outcome is sustained, enhanced, or diminished over time.

The intervention is short-term and small-sized, and the participants are relatively young, with a higher body mass index. Decreased, long-term intervention studies are required for more general populations.

According to Dr. Tasali, the next step would be to include sleep extension in rigorous weight loss testing to see how it affects diet and how it might affect weight in the long run.

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