Many people struggle to lose weight despite following strict diets and exercising regularly. While nutrition and physical activity are often the focus, an overlooked factor—sleep—can significantly affect weight management. According to Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals, Hyderabad, poor sleep may be the missing link preventing effective weight loss.
How Lack of Sleep Impacts Weight
Dr. Kumar explains that getting less than six to seven hours of sleep each night disrupts hormonal balance. The hunger hormone ghrelin increases, making you feel hungrier, while leptin, which signals fullness, decreases. At the same time, elevated cortisol levels promote fat storage, especially around the abdomen. These hormonal shifts can make sticking to a healthy diet more difficult, as the body begins to crave sugar and carbohydrates.
Slower Metabolism and Reduced Exercise Efficiency
Insufficient sleep also affects metabolism and physical performance. Reduced insulin sensitivity slows the body’s ability to process energy, and impaired muscle recovery can make workouts less effective. Even with regular exercise, sleep-deprived individuals burn fewer calories, making weight loss more challenging.
Studies reinforce Dr. Kumar’s observations. People who sleep fewer than six hours per night tend to lose less body fat and more muscle compared to those who get seven to eight hours of restorative sleep. Chronic short sleepers are also up to 50% more likely to become obese, even when following similar diet and exercise routines.
Steps to Improve Sleep and Support Weight Loss
Dr. Kumar advises prioritizing quality sleep to aid weight loss. Adults should aim for seven to nine hours of sleep nightly, maintain consistent sleep and wake schedules, and limit caffeine, alcohol, and screen exposure before bedtime. Proper sleep helps regulate appetite, improve metabolism, and enhance exercise performance, making weight management efforts more successful.
In conclusion, while diet and exercise are crucial for weight loss, sleep plays an equally important role. Addressing poor sleep habits may provide the missing link for individuals struggling to see results from their efforts.
How Lack of Sleep Impacts Weight
Dr. Kumar explains that getting less than six to seven hours of sleep each night disrupts hormonal balance. The hunger hormone ghrelin increases, making you feel hungrier, while leptin, which signals fullness, decreases. At the same time, elevated cortisol levels promote fat storage, especially around the abdomen. These hormonal shifts can make sticking to a healthy diet more difficult, as the body begins to crave sugar and carbohydrates.
Slower Metabolism and Reduced Exercise Efficiency
Insufficient sleep also affects metabolism and physical performance. Reduced insulin sensitivity slows the body’s ability to process energy, and impaired muscle recovery can make workouts less effective. Even with regular exercise, sleep-deprived individuals burn fewer calories, making weight loss more challenging.
Studies reinforce Dr. Kumar’s observations. People who sleep fewer than six hours per night tend to lose less body fat and more muscle compared to those who get seven to eight hours of restorative sleep. Chronic short sleepers are also up to 50% more likely to become obese, even when following similar diet and exercise routines.
Steps to Improve Sleep and Support Weight Loss
Dr. Kumar advises prioritizing quality sleep to aid weight loss. Adults should aim for seven to nine hours of sleep nightly, maintain consistent sleep and wake schedules, and limit caffeine, alcohol, and screen exposure before bedtime. Proper sleep helps regulate appetite, improve metabolism, and enhance exercise performance, making weight management efforts more successful.
In conclusion, while diet and exercise are crucial for weight loss, sleep plays an equally important role. Addressing poor sleep habits may provide the missing link for individuals struggling to see results from their efforts.
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