WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
We all know the basics of losing weight: eat less and move more. Studies, however, are proving there is another, perhaps equally important, ingredient in the battle of the bulge. Jump on over the fold to learn more.
According to my parents, the reason there is a four-year age difference between my brother and I is they were too damn tired to make, or want, another kid. I never slept. I still never sleep through the night because I am a chronic insomniac. I am also a chronic pudger. Coincidence? Maybe not.
Most every weight loss program I have been on advises a good night’s sleep, but I’ve never read why. I just assumed it was because as long as I was asleep I wasn’t eating and I’d have more energy for exercise and dealing with stress. While that’s true, the link between sleep deprivation and obesity is also biological.
Sleep deprivation activates a small part of the hypothalamus, the region of the brain that also is involved in appetite regulation. She [Eva Van Cauter, a University of Chicago sleep researcher] is especially intrigued by, and has done several studies on, two critical hormones involved in regulating food intake: ghrelin and leptin.
They influence eating in different ways. Ghrelin is an appetite-stimulating hormone released mostly by the stomach. When ghrelin levels are up, people feel hungry. On the other hand, leptin, considered a satiety or fullness hormone, is released by the fat cells and tells the brain about the current energy balance of the body. When leptin levels are high, that sends a message to the brain that the body has enough food, and the person feels full, she says. Low levels indicate starvation and increase appetite.
This study also finds a link between lack of sleep and a slower metabolism, and a correlation between weight and hours slept. Study after study is showing 7.5 to 8 hours of continuous sleep are essential to lose and maintain weight. So, do you get enough sleep? I know I don’t, especially when I get up early to exercise. If we’re going to lead a healthy lifestyle, though, we need to eat healthfully, exercise, and turn off Dave.
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