Why is getting good sleep important for weight loss?
Melatonin is a sleep hormone that helps you well throughout the night. Proper melatonin levels help increase calorie burning. Accelerate fat burning and prevent insulin resistance Our brain starts producing melatonin after sunset.
However, exposure to blue light through various devices Whether it’s a cell phone, TV, computer, etc., it can disrupt the sleep-wake cycle. and disrupts the secretion of melatonin This greatly affects the quality of sleep. Melatonin disruption can cause many health problems. From insulin resistance to depression And that’s why it’s important to get at least 7 hours every night. Because it can help reduce stress and even weight loss.
Even diet and exercise can’t help you lose weight if you don’t get 7 to 8 hours of uninterrupted sleep. Lack of sleep affects important hormones needed for weight loss. A low number of hours reduces the hormone leptin, or satiety hormone. and will increase ghrelin or the hunger hormone. It also accelerates the secretion of cortisol or the stress.
If you don’t get enough sleep These hormones will not work properly. You’ll wake up with a slower metabolism and increased hunger. As a result, you may crave sugary and high-calorie foods. Because your brain is looking for immediate energy to make up for the lack. Report from ยูฟ่าเบท
5 reasons why can help you lose weight
1. Increases the hormone ghrelin and decreases the hormone leptin.
When you get little sleep or are sleep-deprived It will result in increased levels of the hormone ghrelin or the hunger hormone. This increases your hunger and appetite the next day. At the same time, the satiety hormone or leptin decreases. Not only will you wake up hungry. Lack of sleep can also make you crave more carbohydrates and sweets.
2. Insulin resistance occurs.
Insulin is a hormone that controls blood sugar levels. It also plays a role in directing calories to be stored in the form of glycogen and fat in muscles and tissues. When the amount of glucose in the bloodstream is high The body’s cells become less responsive to insulin. When this happens All excess glucose is stored as fat in the body. and causes us to accumulate more fat Regularly not getting enough sleep increases the risk of insulin resistance and reduces the rate at which calories are burned.
3. Increases the stress hormone cortisol
Lack also increases levels of the stress hormone cortisol, which can make it easier for you to gain weight. It also stimulates the body to store fat in the abdomen. The upper arms and thighs can also be increased. Deprivation also impairs the functioning of the frontal lobe of the brain, which is responsible for decision-making and impulse control. which means Even if you know that the food in front of you is high in calories and not good for weight loss, But you will still eat it.
4. Decreased fat burning
Not getting enough sleep can impair fat oxidation and fat burning. This means that there is less chance of fat being converted into energy. And it will be more difficult for the body to dissolve these excess fats. Muscle building is reduced. Because deprivation reduces muscle protein synthesis by up to 18% and is the reason why not getting enough can make us fat.
5. Increase your chances of snacking at night.
Because you’ve been awake all night This causes cravings for nighttime snacks, junk food, and high-calorie items. Including various desserts, there are more and more. And it puts the body at risk for increasing the need for unhealthy fats. There are very few people who can go a whole night without eating. Therefore, in order to reduce the chance of eating late at night. Therefore, you should go to bed on time.