"Lack of sleep" doubles the risk of obesity
You may be missing this item in your weight loss plan
It's the season of meat exposure again. Are you still determined to dump meat for half a year? It is true that obesity not only affects appearance, but may also lead to the appearance of inferiority complex and reduce one's own social life ability. More importantly, obesity increases the risk of many diseases, such as hypertension, hyperlipidemia, diabetes, coronary heart disease, stroke, sleep apnea, and certain cancers.
Various weight loss methods are emerging one after another, but has your weight loss plan focused on the importance of "sleep"? Some studies have found that among people with short sleep time, poor quality, and irregularity, the weight loss effect is much worse than those with good sleep quality, suitable time, and regularity.
Less than 5 hours of sleep doubles the risk of obesity
So what does sleep have to do with obesity? Studies have shown that sleep rhythm disturbances, lack of sleep, and poor quality can all lead to an increased risk of obesity.
Each person has a "biological clock" that outputs signals to various organs and tissues, affecting biological processes such as cell proliferation, sleep, food intake, and energy metabolism. Food and light are important factors for regulating the biological clock. Unreasonable lifestyles, changes in eating habits, and increased nighttime lighting disturb the "biological clock", which may cause increased body fat, metabolic changes, and energy homeostasis imbalances, thereby increasing the risk of obesity.
One study found that people who lacked sleep time (less than 6 hours) were more likely to be found in obese men. Compared with people who work during the day, obesity was more common in people who worked at night. The survey shows that those who sleep less than 5 hours increase the risk of obesity by 2 times; those who sleep 5-6 hours increase the risk of obesity by 57%. Changes in obesity and sleep-related parameters may affect endocrine function. Changes in appetite caused by too short sleep time will further affect body weight and increase the risk of diabetes. Obesity itself can cause drowsiness during the day, further reduce activity and energy consumption, actively increase calorie intake, and at the same time increase the timing of eating during waking at night, causing a vicious cycle.
Do n’t stay up late, it ’s better to fall asleep at 10-11
What kind of sleep is good for your health? Reasonable and healthy sleep, the first is to establish a reasonable biological clock. Limit food intake to a reasonable time and reset the circadian clock. Regular diet and reduced light before going to bed are beneficial to restore rhythm. It is advisable to fall asleep around 10-11pm at night. Secondly, healthy sleep has both "quantity" and "quality". "Amount" refers to the length of sleep time, usually different ages require different sleep time. For an adult, the recommended sleep time is 6-8 hours. We need to master the appropriate length of sleep. The right sleep time makes the next day sober, refreshed, and efficient. "Quality" refers to the quality of sleep, a suitable sleeping environment, and is the guarantee for maintaining high-quality sleep. At the same time, the treatment of sleep-related diseases, such as sleep apnea and restless legs at night, needs to ensure the quality of sleep.
Help you develop a sleep weight loss plan
In summary, in addition to dietary control and appropriate and timely exercise, weight loss programs are equally important in that they must not miss healthy sleep. Eat high-quality nutrients, such as high-protein, low-carb, low-fat foods. The eating time should be regular. It is recommended to eat four times. Strictly control the total daily intake and reduce 500kcal / day based on the calculated daily requirements. Appropriate moderate-intensity aerobic exercise requires persistence. It is recommended to exercise 250-300 minutes a week to exercise regularly to improve the effect of weight loss. Coupled with your healthy sleep, weight loss is more effective.
In addition, some people suffer from sleep apnea. Because frequent awakening affects the sleep quality of patients, which in turn affects the body's metabolism and increases the risk of obesity; at the same time, obese patients can increase the risk of sleep apnea disease or increase the severity of the disease. Drowsiness during the day and lethargy are also manifestations of this type of disease, and the above-mentioned factors that increase obesity may occur.
For patients with apnea and obesity, weight loss, ventilator treatment, or combined weight loss + ventilator treatment is an alternative treatment method. For this type of patient weight loss, some studies have confirmed that a ventilator is needed to eliminate the effects of frequent sleep awakening and intermittent hypoxia at night on body metabolism, improve patient sleep, and develop a reasonable and effective weight loss plan. Text / Cao Xin (Beijing Tsinghua Changgeng Hospital)