Sleep and Weight Loss

Is healthy sleep to lose weight? Or to lose weight, your sleep becomes more qualified?Various studies continue to show how good sleep can help you lose weight. However, research experts from Johns Hopkins University School of Medicine proves otherwise. By reducing the weight, it can help a person improve sleep quality is better.
The researchers monitored the development of the 77 people with excess body weight for 6 months. At the beginning and end of the study the participants were asked to answer questions related to sleep disorders such as insomnia, snoring, fatigue, poor sleep, wake-up, get up out of shape and the use of sleeping pills. The researchers also noted changes in weight per person.The participants were divided into two groups. The first group underwent a diet and exercise program to lose weight. While the second group only lose weight by maintaining a diet.As a result, both groups may experience weight loss of about 6.8 kg and can reduce abdominal fat about 15 percent. Reducing belly fat seen through MRI examination. While the report surveys the participants reported improved sleep quality by 20 percent.Sleep is good, easy weight down.Another study recently published by the medical journal SLEEP, shows that the reduction in the duration of sleep will increase your appetite. Hunger induced by sleepiness was found to be different in men and women.The researchers assessed, changes in hormones that affect appetite as reduced sleep duration. There were 27 men and women who participated in this study. First the participants set to only sleep for 4 hours for 3 nights. Three weeks later they were allowed to sleep for 9 hours for 3 nights.In the two study periods, recorded levels of glucose, insulin, leptin, ghrelin and other hormones that regulate appetite role.After reducing sleep, male participants had increased levels of ghrelin plays a role in increasing appetite, while women do not. Ghrelin is produced by cells of the pancreas. Levels rise sharply before meals and decrease after meals slowly.Female participants experienced a decrease in the levels of GLP-1. GLP-1 is produced by the cells of the intestine when we eat and have a tendency to reduce hunger.Sleep and weight lossBoth of these studies provide contradictory results. The first shows the weight loss will improve the quality of sleep, while the second proved enough sleep duration even facilitate weight loss. Looks like these two studies provide a different truth. The first is the quality of sleep, while the second duration of sleep.The first study show how the weight loss will improve the quality of sleep. In the Caucasian race, obesity is a major cause of sleep apnea. They purr when being overweight, is different for the Asian races have different facial bone structure. Our jaw is narrower and shorter our throats. For the people of Indonesia, do not be obese to suffer from sleep apnea.With the buildup of fat in the neck area, it will push up more narrowed airways. As a result, soft organs will vibrate and cause snoring. Furthermore, sleep will be deep and airway increasingly limp. The result is a total blockage of the airway, to the shortness during sleep. Fat belly and chest area will also restrict the movement of the breath. With the crowded, people with sleep apnea wake up easily bad quality sleep.Losing weight will definitely help fat loss and consequently improve the quality of one's sleep.While passing the second study, we understand how sleep duration affects appetite and body weight in the end. Lack of sleep duration makes us more hungry. Only the mechanism is different in men and women. When lack of sleep, he would feel more hungry. While women will never feel satisfied when the duration of sleep less.The researchers found that the duration of sleep is lacking, people tend to overeat. Perhaps this is related to the hypothesis maintain adequate energy. When tired and sleepy, your body needs more energy. That's why, when sleep-deprived study participants consumed 300 calories more than enough time to sleep.So the general picture like this, these two studies show how sleep and body weight affect each other. Just how we use it for health and happiness. Clearly overweight increases the risks of diseases such as heart disease and diabetes and blood vessels. Similarly, unhealthy sleep are also at risk of diabetes, heart disease and blood vessels.When the weight was allowed to rise, and limited sleep on so that the two are exacerbating this would be a vicious circle. But with weight control and improves sleep so that weight loss, appetite control, sleep comfortably and live healthy and happy, you will enter into a virtuous circle. Which one would you choose? It's up to you.


Source: http://health.kompas.com/read/2012/11/15/11515977/