Phen Ireland – There are many ways that can be done to achieve the ideal body weight. But unfortunately there are still many who do not realize that getting enough sleep is one of the important weight loss steps to pay attention to.
Being overweight and obese has now become a global health problem. Even in the world, obesity rates have more than doubled since 1980. Obesity and overweight itself are also risk factors for several non-communicable diseases such as coronary heart disease, peripheral artery disease to metabolic syndrome.
Some people try to lose weight with diet and exercise programs. However, did you know that quality sleep is one of the keys to successful weight loss? Let’s look at the relationship between weight loss and sleep quality below!
Weight Loss and Sleep Quality
Adults aged 18 to 60 years need at least 7 hours a day. Data from the American Centers for Disease Control (CDC) shows more than 30% of adults in the United States do not get enough and quality sleep.
Research shows that poor sleep quality and quantity can increase the risk of metabolic disorders, weight gain and obesity. Lack of quality sleep causes an increased desire to eat foods high in calories and high in carbohydrates. It is also consistently able to increase weight.
In addition, other studies have shown that lack of quality sleep leads to prolonged fatigue, which can disrupt scheduled diet and exercise cycles.
Another study conducted by the University of Copenhagen compared sleep quality between certain groups. Namely for those who are doing a weight loss program either through diet, exercise, to weight loss drugs.
Sleep quality was measured using a questionnaire and then compared with the results of the diet. As a result, the group that had low sleep quality was found to have difficulty losing weight compared to the group that had adequate sleep and good sleep quality.
Long-term studies have also shown that obese adults with less than 6 hours of sleep a day or with poor sleep quality can increase their BMI levels by up to 1.1 kg/m2. In comparison, obese people who got more than 6 hours of sleep a day were able to lower their BMI levels by 0.16 kg/m2.
Exercise and Its Effect on Sleep Quality
In the same study, the group who did a weight loss program with diet alone and in combination with weight loss drugs, had poorer sleep quality than those who combined it with exercise. This means that exercise can significantly improve sleep quality and improve the end result of the weight loss program undertaken.
From several previous research exposures, it can be concluded that weight loss is an integral part of lifestyle changes, meaning that it is not only obtained from eating calorie restriction but exercise and sleep also affect the final results of weight loss. Even the presence of exercise in a weight loss program can synergistically improve sleep quality and improve weight loss outcomes.
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