Despite working hard at the gym and eating well, do you still struggle to shed those extra kilos? The missing factor might be simpler than you think: Sleep.
The Ministry of Health recommends adults get 7-9 hours of sleep per night. Anything less is considered sleep deprivation, which can impact your metabolism, hormones, and weight loss efforts.
How Sleep Affects Weight Loss
- Increased Ghrelin (Hunger Hormone): Ghrelin signals hunger to the brain and increases appetite. Sleep deprivation boosts ghrelin production, leading to hunger and cravings for unhealthy foods, making it harder to control your weight.
- Reduced Leptin (Satiety Hormone): Leptin tells your brain when you're full. Sleep deprivation decreases leptin levels, meaning you feel less satisfied after eating and are more likely to overeat, contributing to weight gain.
- Slower Metabolism: Sleep helps regulate your metabolic rate—the rate at which your body burns calories. Lack of sleep can lower this rate, causing you to burn fewer calories even while at rest, which can hinder weight loss.
- Hindered Fat Loss: Sleep affects hormones like cortisol, which regulate fat storage. High cortisol levels, often caused by poor sleep, promote fat storage, particularly in the abdominal area. Elevated cortisol also increases appetite, further complicating weight loss.
- Decreased Physical Activity: Tiredness from sleep deprivation reduces physical activity and motivation to exercise. Less movement means fewer calories burned, which can lead to weight gain if food intake stays the same.
- Poor Decision-Making: Lack of sleep can impair judgment and self-control, making it harder to resist unhealthy food choices. When you're tired, you're more likely to reach for sugary snacks or high-fat foods, derailing your weight loss efforts.
Conclusion
If you're eating right and exercising but still struggling to lose weight, it might be time to assess your sleep. Sleep isn't just about rest—it's crucial for regulating hormones, metabolism, and fat loss. Prioritize 7-9 hours of sleep each night, and you might find that the secret to losing those last few kilos lies in getting enough rest.