The one who sleeps does not eat.
Sleep affects muscle growth and recovery, and enough sleep ensures that we get good combustion.
Recent research shows that sleep deprivation can lead to weight gain. One of the reasons may be that we unconsciously take to us more sugar and fat.
Postdoktor Håvard Kallestad at the Department of Neuromedicine at NTNU is a sleep scientist and believes it is important to prioritize a good night’s sleep, whether it is everyday or weekday.
– Many prioritize sleep. They sleep a little while they could have slept more because they think it’s nice to sit up in the evening, he says.
Can not Recover Lost Sleep
Many enjoy the evenings when the children are in bed thinking that they can also sleep longer when it’s weekend.
This practice he warns strongly against. Sleep is important and he does not think it is possible to compensate for lost sleep on weekends.
– This does not work well. It’s important to keep a smooth rhythm so that you get enough sleep every day, Kallestad points out.
Attempts have shown that lack of sleep causes many to get on. He specifically refers to a series of tests where the test subjects received two hours less sleep than they normally would have over two weeks.
At first they were allowed to sleep normally as they usually feel unwell. Then they were put on “sleep fat” and got two weeks where they slept two hours less per day.
At the same time, everything they ate and drank during this time was recorded.
– After two weeks, they had put on, says Kallestad.
Weight gain was on average one kilo.
Could expect opposite effect
The experiment also gave a hint of what might be the reason for this.
Kallestad believes that the results can really be a bit surprising. The fact is that you spend less energy when you sleep than when you are awake, so you might want to expect the opposite to lose weight to sleep too little. But that’s not the way it is.
The more sleep loss you have, the more inclined you choose other foods and you eat foods that contain more sugar and more fat than you would otherwise do, “he says..
You do everything right, but do not lose weight
This is on the unconscious level.
The participants were asked if they had changed their diets during the two weeks of sleepiness. At this they answered no, they ate about the same as they did otherwise.
Unconscious dietary change
During the experiment, however, close control was taken of what the participants ate, so that the researchers who led the experiment knew what the participants had taken care of food during the experiment.
– They ate more sugar and fat, but they did not have this insight into themselves, he explains.
Researchers have also previously seen that tired people have easier to attract junk food than those who have slept a lot.
Do you want to be a try scan?
However, it is not certain that this is the whole explanation and it is also not possible for everyone. He does not rule out that this can also be related to genetic conditions. Anyway, it applies to anyone.
– It’s a collection of factors, but many eat differently when they have sleep deprivation. That’s enough for some more than for others, he adds.
However, sleep needs can be very individual.
Between six and nine hours, according to the sleep scientist, is within the norm. This also varies with age.
Younger people are more likely to have a greater sleep need than adults. Most of the time, you know that you have enough sleep if you feel the next day and manage to do the things you will do during the day. There are a lot of people who can handle quite a bit of sleep.
Choosing correctly can save you a lot of calories
Professor, Dr. psychol Ståle Pallesen at the Department of Social Psychology, University of Bergen, confirms that there is a well documented connection between short sleep length and elevated body mass index, obesity and obesity.
Studies have shown that sleep deprivation increases the production of grin and lowers the production of leptin, “he explains.. Grelin is an appetite-stimulating hormone, while the hormone leptin helps to suppress appetite.
There are also some other hypotheses that will explain the relationship between sleep deprivation and increased body weight, among other things, increased time for eating at less sleep has been launched as a theory.
In addition, there are studies indicating that little sleep also lowers the motivation to engage in physical activity.
Affects the rest combustion
Eight Expert Advice to Lose Weight
There is also research showing that insufficient sleep affects the metabolism and results in lower combustion.
In a survey published in the American Journal of Clinical Nutrition, researchers investigated how too little sleep would affect the incineration of participants.
The sample of subjects consisted of 14 men in the 20’s. At four week intervals they were placed in a laboratory for 24 hours. The first time they were asked to sleep between 23:00 and 7:00 the next morning, ie in eight hours. The second time they kept awake all night long.
The study showed a reduction in rest burn of 5 percent and a decrease in the thermal effect of food of 22 percent during the sleepless period compared to the day they slept.
Rest combustion is the amount of energy the body needs in resting status.
This means that during the sleepless night they burned 140 calories less than the night they slept normally.
Therefore, junk food is postponed the next day
However, the decline is not very big and the few of us avoid sleeping completely within a day. We do not know how much or how little combustion is affected by a few hours of less sleep than normal. Nevertheless, this experiment indicates that combustion is also unaffected by lack of sleep.
The researchers also found that the participants were more hungry the night they kept awake.
How does the body react when you eat fat
Your evening hunger gets worse if you eat this
The exercise that combines most fat
Therefore, the narrow waist disappears