Lose weight while you sleep™


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Lose weight while you sleep™

  1. 1. Copyright © 2009 Terry Shintani, MD, JD, MPH, KSJWebhealthforyou.com
  2. 2. The answer – a resounding “YES!” – maysurprise you.Webhealthforyou.com
  3. 3. What‟s even more surprising is how muchevidence supports the fact that regular andadequate sleep can help you control yourweight. But what I find most eye-opening of allis how long we‟ve known about the relationshipto good health and good sleep.5,000 years ago, the Nei ching – the ancientChinese classic and oldest book on internalmedicine -- lists one of the key elements ofgood health and longevity is regular sleep.Webhealthforyou.com
  4. 4. Since that time, researchers have discoveredthat sleep is much more important to our healththan we might have imagined. And recently, it isbecoming increasingly evident that a goodnight‟s sleep is also more important than weever imagined to our weight control. Whenyou‟re sleep deprived…even a little…you createadditional obstacles to your weight loss goals.The body reacts to this by hoarding calories asfat, making weight loss very difficult.Webhealthforyou.com
  5. 5. One reason is pure commerce: someone isalways trying to make money with weight lossproducts and the promise of dropping poundswithout doing anything but getting a good night‟ssleep is very appealing. But the more importantreason that „lose weight while you sleep‟ is sucha commonly heard phrase these days is thatscience is catching up to the notion that sleep isimportant to weight loss.Webhealthforyou.com
  6. 6. How do you lose weight while you sleep? Well Itouched on it in the section on “Play More” where Idescribe the effect of exercising regularly. Toreiterate the importance of regular exercise, I wantto emphasize that one of the best outcomes ofregular exercise is not just the calories you burnwhile exercising.Regular exercise bumps up your resting metabolicrate and helps you burn more calories at rest.Even while you sleep! Thus, if you do exerciseregularly, you will soon begin to “lose weight whileyou sleep”.Webhealthforyou.com
  7. 7. But there‟s another newer set of findingsabout sleep that may be just as important.Researchers are finding that sleep and howmuch of it you get regularly has animportant effect on hormones thatregulate your appetite and regulate yourmetabolism.Webhealthforyou.com
  8. 8. David Rapoport, MD, director of the SleepMedicine Program at the New York UniversitySchool of Medicine in New York City points outthat "One of the more interesting ideas that hasbeen smoldering and is now gaining momentum(in weight loss theory) is the appreciation of thefact that sleep and sleep disruption doremarkable things to the body -- includingpossibly influencing our weight."Webhealthforyou.com
  9. 9. According to Michael Breus, PhD, a facultymember of the Atlanta School of Sleep Medicineand director of The Sleep Disorders Centers ofSoutheastern Lung Care in Atlanta, one of themost intriguing findings has to do with recentlydiscovered hormones leptin and ghrelin. Thesetwo hormones work in tandem in a "checks andbalances" system that regulates feelings ofhunger and fullness.Webhealthforyou.com
  10. 10. As expected, those who slept less than eighthours a night had lower levels of leptin andhigher levels of ghrelin. But…they also had ahigher level of body fat. Whats more, thatlevel of body fat seemed to correlate with theirsleep patterns. Specifically, those who slept thefewest hours per night weighed the most.Webhealthforyou.com
  11. 11. When we are deprived of sleep, the hormonecortisol is released at an increased level andmakes us feel hungry even if we are full. Cortisolis a hormone that is commonly released inresponse to physical or emotional stress.Cortisol signals the body to load up withcalories in anticipation of needing energy for„fight or flight.‟Webhealthforyou.com
  12. 12. As a result of increased cortisolproduction, people who continue to losesleep on a regular basis will tend toexperience hunger even when they have hadan adequate amount of calories.So more sleep means fewer problems withalmost every aspect of weight loss, from thephysiology to the psychology. How can thathelp you?Webhealthforyou.com
  13. 13. Your mom was giving you good advice if sheencouraged you to get plenty of sleep. When yourhead hits the pillow, your body and your mind use thedown time to make repairs and get ready for a newday. Sleep is important to every aspect of bodywellness.It‟s also clear that sleep loss can increase hungerand affect your body‟s metabolism in a way thatmakes weight loss more difficult.Webhealthforyou.com
  14. 14. Sleep is the third prong of three-part approachto achieving and maintaining a healthy weight.Together with the kind of eating plan you‟ll findin the Eat More, Weigh Less Diet and regularexercise, these three „legs‟ give you a well-balanced foundation on which to build your life.When you aren‟t sleeping enough, your body isunable to go into its normal deep sleep pattern.Deep sleep restores energy levels and losing itdecreases growth hormone levels. (Growthhormone is a protein that helps regulate thebody‟s proportions of fat and muscle in adults.Webhealthforyou.com
  15. 15. I know it may seem counter-intuitive. You‟dthink that you‟d be burning more calories if youwere awake than asleep. But with less sleep –and therefore less growth hormone – you hobbleyour body‟s ability to lose fat and grow muscle.Need more information about Lose Weight WhileYou Sleep?Webhealthforyou.com
  16. 16. Go to:WebHealthForYou.ComWebhealthforyou.com