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Gain Sleep to Lose Weight
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  • 1. Gain Sleep to Lose Weight! By Ilana Fishof MuhlsteinDietetic Intern, City of Hope Medical Center
  • 2. Outline1. Overview2. Effect of Sleep on Appetite Hormones3. Sleep Deprivation Impacts Obesity4. Diet Guidelines for Improved Sleep5. Exercise Promotes Sleep6. Conclusion7. Questions
  • 3. Overview● 28% of adults are now reporting that they get 6 or fewer hours of sleep per night● Sleep largely impacts our appetite● It is recommended to get 6 to 8 hours per night● As Americans report getting less sleep, obesity rates continue to rise, indicating a notable link
  • 4. Leptin, Ghrelin and Appetite● Leptin is produced by the bodys fat cells and suppresses the feeling of hunger● Ghrelin is released by the stomach and stimulates appetite● A lack of sleep causes the body to decrease levels of leptin and increase the levels of ghrelin in the body, making you feel extra hungry● The opposite is also true: Adequate sleep decreases the feeling of hunger
  • 5. Sleep Deprivation Impacts Obesity ● Study showed that the less people sleep, the worse their snacking habits ● People who slept 5 hours on average, compared to people who slept 6-7 hours, took in average of 550 more calories per day ● People who are sleep deprived take in more calories but dont expend more calories ● They also tend to grab quick high energy foods such as pastries and high sugar drinks ● These foods burn quickly causing you to burn out quicker
  • 6. Sleep Deprivation Impacts Obesity ● Healthy study subjects were given up to 9 hours to sleep and enough food to maintain weight ● One group was restricted to 5 hours and the other group stayed at 9 hours and were both given a greater access to food ● Switching to a sleep restricted schedule led the group to gain an average of 2 lb. in 5 days whereas the sleep sufficient group reduced energy intake, especially in CHO and fat, and lost weight
  • 7. Sleep Deprivation Impacts Obesity ● People who have the deepest sleep patterns have healthier eating patterns as well ● The groups were: very short sleep (less than 5 hrs), short sleep (5-6 hrs), normal sleep (7-8 hrs), and long sleep (9 hrs or more) ● Food variety was highest in the normal sleep group and lowest in the very short sleep group ● As compared to the normal sleep group, short sleep had lowers levels of water, vit C, lycopene, and selenium ● It was also shown to be unhealthy to oversleep
  • 8. Sleeps Impact on Obesity and Diabetes
  • 9. Diet Guidelines for Better Sleep● Gradually cut back your caffeine intake● Avoid alcohol which can disrupt sleep● Eat a low fat dinner 3+ hours before bedtime● Keep the meal simple, light and clean● Avoid spicy foods, which can cause heartburn● A very small CHO-rich snack 30 min. before bedtime can increase serotonin● Avoid fluids 2 hours before sleep if it causes you to wake up in the middle of the night● If you have sleep apnea, losing 10% of your body weight can help
  • 10. Exercise Promotes Deep Sleep● 2013 Sleep in America Poll finds that people who exercise at anytime of the day report sleeping better and feeling more rested than those who dont exercise● Exercise can help you sleep sounder and longer and feel more awake during the day● Cardiovascular exercise has the greatest impact
  • 11. Conclusion● Sleep 6-8 hours per night● If tired, focus on high protein snacks with a complex carbohydrate for sustained energy● Eat a healthy diet with a lot of variety● Make adjustments to your diet that contribute to good sleep (i.e. cut back on alcohol and caffeine)● Get 30 minutes of exercise at least 4 times per week
  • 12. Nap Time!● Just joking, any questions??