Weight loss plans can help Britons who are struggling to lose weight. However, one expert has revealed a tip that most dieters won’t mind adding to their diet plan.
According to Dr Michael Mosley the key to a better body is as simple as getting an extra hour of sleep every night.
This is because sleeping too little can cause the metabolism to change, preventing the body from processing food as effectively. An extra hour could help you to lose weight within weeks.
Karen Collins of the American Institute for Cancer Research, also claims late nights mean we snack more, and exercise less.
She said: “We all know that when we’re tired, we reach for food first of all as a comfort thing. It now seems there is a biological basis for this, which we haven’t seen before.”
Hormone levels affected by sleep
Karen believes changes in our hormone levels are caused by sleep deprivation.
Her theory is based on research from Toyama University in Japan.
There, researchers linked sleep deprivation in children with changes in the way the body processes sugar.
In the study of six-and seven-year-olds, children who slept nine to ten hours a night were compared with those who only slept eight to nine hours. The latter group was almost twice as likely to be overweight.
Children sleeping less than eight hours a night were almost three times as likely to be overweight.
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Karen said: “One hormone, cortisol, regulates metabolism of sugar, protein, fat, minerals and water.
“Along with higher levels of resistance to insulin, which have also been spotted in the sleep-deprived, changes in levels of cortisol can lead to weight loss becoming much more difficult for those who don’t sleep properly.
“We are not saying that the weight will drop off if you get an extra hour’s sleep but I would expect to see changes within weeks rather than months.”
To lose weight, sleep to raise your leptin levels
According to Dr Mosley less sleep means more cortisol, which means weight gain. But cortisol is only part of the picture.
Two hormones – leptin and ghrelin – work together to manage appetite. Leptin reduces hunger, while ghrelin promotes it.
Researchers at the University of Chicago monitored hormonal levels and appetite in a group of 11 subjects during two six day periods.
During the first six days, the volunteers received four hours of sleep during the night; during the second six days, they were allowed to sleep for twelve hours.
Tests showed that sleep-deprived volunteers had 18 percent lower leptin levels and 28 percent higher ghrelin, associated with a 24 percent increase in self-reported hunger and a 23 percent increase in self-reported appetite.
There was an overall increased preference for sweet, salty and starchy foods, with a 45 percent increase in salty food preference.
Better sleep: the foundation of healthier eating
As anyone who has tried to lose weight will testify, fighting a losing battle against your own willpower can be a dispiriting experience.
Too often, diets leave people weighing even more than they did to begin with, as they struggle with constant hunger, cravings and loss of energy.
There is a better way. By getting enough sleep, your body will re-set its hormones to make better food choices.
With a high-fresh, low-carb diet, intermittent fasting, and exercise tailored specifically for the needs of those who want to lose weight, you can completely re-set your appetite.
You won’t want to eat unhealthy food, and the weight that you lose won’t come back.