STRESS, SLEEP and Weight Loss!
Are quality sleep and weight loss related?
Yes, they are!
If you are NOT getting at least 7 hours of quality sleep a night you a will be fighting to maintain your normal weight.
Lack of sleep is thought to cause weight gain primarily through its effects on the secretion of the hormones growth hormone, leptin and cortisol.
Sleep Affects Growth Hormone
Growth hormone is an anabolic hormone that increases muscle mass and stimulates the breakdown of fat.
A deficiency of growth hormone in adults causes loss of muscle tissue, an increase in fat synthesis and a decline in energy levels – all of which can lead to unwanted weight gain and difficulty losing weight.
Because growth hormone is secreted primarily at night during deep sleep, sleep deprivation or the inability to attain deep sleep can cause levels of this hormone to decline.
Sleep Affects Leptin Levels
Leptin is the hormone that conveys feelings of satisfaction letting our bodies know when we are full. A deficiency of
Leptin is associated with constant hunger and cravings and a strong tendency to overeat.
Sleep deprivation causes a reduction in normal leptin levels.
A deficiency of leptin can also cause sugar and carbohydrate cravings. Carbohydrates stimulate the secretion of insulin, a hormone that stimulates fat synthesis and inhibits the breakdown of body fat.
Therefore it’s not hard to see how low levels of leptin can make it difficult to lose weight.
Sleep Affects Cortisol Level
Lack of sleep stresses the body so it can cause excessive release of the hormone cortisol.
Cortisol is catabolic hormone that is secreted in response to stress.
Cortisol also causes muscle to be broken down and to be used for energy, leading to an overall loss of muscle mass.
When we lose muscle our body’s metabolic rate slows down leading to fatigue and not burning enough calories through the day.
Cortisol also causes tissues to become insensitive to insulin. This can lead to an over secretion of this hormone. High levels of insulin stimulate fat synthesis and inhibit the breakdown of fat.
Cortisol also increases hunger, decreases the effectiveness of the thyroid gland and further slows down your metabolism...
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