Good sleep and effective dieting

Time for exercising alarm clock and dumbbell with colorful background

Many people may have gained weight from lack of exercise and overeating as a result of a new lifestyle where they have spent more time at home due to the spread of the Covid-19 virus. Many people may also have decided to start dieting to get rid of such virus-induced obesity. However, good sleep is essential for effective weight loss. Do you know that a lack of sleep can make your body more prone to weight gain? 

Two hormones that control your appetite 

When the quality of your sleep is poor, or you are sleep-deprived, the hormone called leptin reduces. Leptin sends a signal to the appetite center in the brain’s hypothalamus that says, “I’m full” and suppresses your appetite. 

On the other hand, a hormone called ghrelin secretes more when you don’t get enough sleep. Opposite of leptin, ghrelin sends a signal to the appetite center that ” I’m hungry” and works to increase your appetite. 

Besides, when a person is sleep-deprived, the secretion of a neurotransmitter called orexin increases. It also increases your appetite. As a result, poor or lack of sleep can lead to overeating. 


Growth Hormone and basal metabolism 

On the other hand, what happens to your metabolism when you don’t get enough sleep? Growth hormones, which promote fat burning, bone and muscle growth, and increase metabolism, are secreted best during deep sleep. Therefore, if the secretion of growth hormones reduces due to lack of sleep, your basal metabolism will decrease. When your basal metabolism decreases, your calorie consumption also drops, and it becomes harder to lose weight. 

Also, the stress hormone cortisol increases when you are lack of sleep, which leads to a decrease in basal metabolism too. Cortisol releases to increase your resistance to stress when you feel stressed.  

Thus, low sleep quality or lack of sleep can lead to overeating and lowered basal metabolism, which is very inefficient to lose weight and make you more likely to gain weight. To get rid of weight gain during the new lifestyle, be sure to have a good sleep and maximize the weight-loss effect of moderate exercise and proper diet. 


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