Sleep and Weight Loss-The Correlation

Much research has been measured and assessed in the correlation between weight and sleep. A recent article has went further to pinpoint it's influence on belly fat and diabetes.  A study by John Hopkins University did a study for 6 months.  They enrolled 77 people who had type 2 diabetes or pre-diabetes. The participants, all of whom were overweight or obese, were randomly assigned to one of two groups. One group went on a weight-loss diet and had supervised exercise training, while the other group only had the diet intervention. A total of 55 participants completed all phases of the study.  The participants filled out the Hopkins Sleep Survey at the beginning and end of the study to identify sleep apnea, daytime fatigue, insomnia, restless sleep, excessive sleep or sleepiness and use of sedatives to aid sleep. Their body mass index and amount of abdominal fat were also measured at the start and end of the study.  Both groups-those assigned to a weight loss diet plus supervised exercise and those who only went on a diet-lost about 15 pounds.  They also lost about the same amount of belly fat, about 15 percent, which was assessed by magnetic resonance imaging (MRI).

Improved sleep quality was demonstrated by a reduction in overall body fat, specifically belly fat, no matter the age or gender of the participants or whether the weight loss came from diet alone or diet plus exercise.

Hormones:Ghrelin and Leptin

When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food.  The two combined, can lead to overeating which can result in weight gain!

Sensibalance Recommendations:

Do your best to get at least 6 hours of uninterrupted sleep/night.  If you are still tired, you may need to be evaluated for sleep apnea.

Nighty Night!

Melanie Rubery MS RD

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