How Much Sleep Should you Have To Gain Weight?
Many researchers have been conducting various studies to find the correlation between sleep and the weight loss or gain which can potentially be caused by it. However, weight management is all approximately calorie balanced so in case you devour an excessive amount of food, you will have a surplus in energy that will eventually result in weight gain.
Going to sleep properly after consuming in a huge quantity may not imply that you will pile on pounds, except it pushes you over your calorie intake for the day and if you keep consuming in this manner over numerous weeks which can lead to a significant hike in body weight.
The Process of Gaining Weight
A pound is equal to approximately 3,500 energy, which means that when you consume about 250 calories greater every day, you may gain a 1/2 pound more during the week. Whether you eat those calories at breakfast or earlier than your bedtime, you may nevertheless gain faster and become heavier.
Your everyday calorie intake also relies on your age, gender, hobbies, job and overall size. A common adult will require approximately 1,600 to 3,000 calories according to their weight and daily activities.
Connection Between Sleep & Gaining Weight:
Your sleep habits may influence weight gain. However, getting insufficient sleep such as, under five hours per night or an excessive amount of over eight hours per night is consistently correlated with weight gain in people younger than 40 over a period of five years.
According to a 2010 study, if you’re falling asleep right after eating because you’re exhausted and sleep deprived, it will result in weight gain.
The amount of sleep you get may also affect your hormones which can directly affect your appetite. Due to lack of sleep, your body increases production of Ghrelin, which results in increasing your appetite and making you more hungry. It also reduces the surge of leptin, which helps control feelings of fullness. If you’re chronically tired, you’ll be eating more overall — not just before you go to sleep.
Balancing Sleep & Weight Correctly
Having a salad before a nap will create an awfully different outcome than having a bag of chips and a pint of frozen dessert before bed. Don’t stress if someone works late. The problem can be easily solved by eating a controlled portion filled with lean protein, vegetables and whole grains and even if it is consumed just before bed time.
But, if working late causes you to stop by a local burger joint because you’re too tired to cook, it could cause weight gain for sure. Especially if you are sleeping right after eating the burger.
Sleep Disorders Impacting Weight Gain
In a study published by the International Journal of Obesity, the scientists from the University of Helsinki found that among 5,700 middle-aged women, those that struggled with sleep disorders were significantly more likely to struggle with their weight than their peers who got the recommended eight hours at night.
The authors also mentioned that, “Sleep problems likely contribute to weight gain. To stop major weight gain and obesity, sleep problems have to be taken under consideration.”
In another study at the University of Colorado Boulder, Dr. Kenneth Wright and colleagues found that men who were forced to sleep only five hours an evening gained almost two pounds within one week.
Dr. Wright explained stating, “Just getting less sleep itself would not result in weight gain but when people get insufficient sleep, it leads them to eat more than what they really need.”
Research Regarding Sleep & Weight Gain Correlation
Research also suggests that an association between sleep restriction has a negative impact on metabolism. In adults, sleeping four hours at night as compared to 10 hours at night appears to extend hunger and appetite.
Particularly for calorie-dense foods high in carbohydrates. Observational studies also suggest a link between sleep restriction and obesity. Other studies have found similar patterns in children and adolescents.
Brain, Sleep & Gaining Weight
Skimping on sleep sets your brain up to create bad decisions. It dulls activity within the brain’s lobe, this leads to loss of good decision-making and impulse takes control. Which is quite similar to being drunk, you don’t have the mental clarity to make good decisions.
Plus, when you’re overtired, your brain’s reward centers rev up, searching for something that feels good. So while you would possibly be ready to squash nutrient cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake.
According to the American Journal of Clinical Nutrition, people that were starved of sleep, indulge more into late-night snacking and consume high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice the maximum amount of fat as people who slept a minimum of 8 hours.
A second study found that insufficient sleep prompts people to eat bigger portions of all foods, increasing weight gain. And in an exceedingly review of 18 studies, researchers found that a scarcity of sleep led to increased cravings for energy-dense, high-carbohydrate foods.
While highlighting a number of reasons which could increase gaining weight, the question of the correct hours of sleep still remains. Many believe and research shows as well that sleeping less hours in a day is highly likely to trigger weight gain. On the contrary, sleeping around 8 hours can help lose weight.
The reason behind these being the amount of food which is being consumed and in the quantity it’s been consumed in. However, it’s quite evident that 4 or fewer hours of sleep is more likely to result in weight gain eventually. Whether the objective is to lose weight or gain weight, it should always be conducted in a healthy manner while considering factors such as sleep and hormones which help us function better.
Moreover, metabolism and the way our brain reacts to changes also plays a vital role. To further regulate and improve your body weight, head down to Athletic Vision for all your fitness equipment needs.