Effects of Sleep on Fat Loss

 

For many people, fat loss is quite a challenge in and of itself. It requires a lot of regulation in many aspects of your life – caloric intake, regular workouts/physical activity, meal planning/prepping and, not least of all, making sure you get enough Zs! Though there is ongoing research within the medical community to determine the connection between sleep and body weight, there is substantial evidence indicating how a lack of sleep can indeed impact your weight in several ways. We’re going to break some of them down.

 

Decreased Utilization of Fat for Fuel

 

One particular study was conducted to determine the impact of sleep restriction on fat loss during a calorie-restricted diet. The results showed that while a lack of sleep alone may not necessarily cause you to gain weight, reduced sleep can lead to a greater loss of fat-free body mass, rather than fat itself. This means that while you may be losing weight on the scale, you may actually be losing it from fat-free mass (muscle). So while you may be working hard in the gym, if you’re not getting enough sleep, you may actually be leaving gains on the floor!

 

Potential Impact on Appetite Regulation

The same study also explored the effects of sleep restriction on “hunger hormones” – leptin and ghrelin. Leptin is a hormone made by fat cells, that decreases your appetite. Ghrelin is another hormone that increases appetite, therefore it is a big factor in weight loss. Current evidence indicates that during periods of sleep deprivation, leptin decreases and ghrelin increases. As you may have already pieced together, this will cause you to feel hungrier, and less satisfied/full when you eat.

 

Increased Desire for Higher Calorie Foods

Another study explored the impact of sleep deprivation on brain function, and how it may cause an inclination to eat higher calorie foods. This likely stems from sub-optimal brain function causing poor decision making and impulse control. When we are over-tired or sleep deprived, we reach for foods that are more “rewarding”. These foods are usually higher in carbohydrates, sugar and/or fat, meaning more calories.

 

Increased Opportunity to Eat

 

It doesn’t take a scientific study to determine that the less you sleep, the more waking hours you have. Therefore, the more opportunity there is for you to eat. Paired with the above effects on hunger hormones, as well as decreased impulse control, this can lead to an overconsumption of calories. Over time a combination of these things will lead to weight gain, or at the very least, a lack of weight loss.

 

Decreased Activity

When you’re sleep deprived, you are also less likely to workout. If you do workout, you won’t train with the same energy or intensity as you would with good sleep. If you don’t workout, chances are you will be lethargic and moving around a lot less. This will decrease your overall daily energy expenditure, which in turn will make fat loss even more challenging.

 

 

With all this being said, we encourage everyone to get the recommended 7-8 hours sleep! This may come with its own challenges, so try napping! Naps are a great tool to employ where possible. They have been shown to be beneficial when catching up on sleep, and reducing the effects of sleep deprivation.