call girls in green park DELHI 🔝 >༒9540349809 🔝 genuine Escort Service 🔝✔️✔️
Â
Gain Sleep to Lose Weight
1. Gain Sleep to Lose Weight!
By Ilana Fishof Muhlstein
Dietetic Intern, City of Hope Medical Center
2. Outline
1. Overview
2. Effect of Sleep on Appetite Hormones
3. Sleep Deprivation Impacts Obesity
4. Diet Guidelines for Improved Sleep
5. Exercise Promotes Sleep
6. Conclusion
7. Questions
3. Overview
â—Ź 28% of adults are now reporting that they get
6 or fewer hours of sleep per night
â—Ź Sleep largely impacts our appetite
â—Ź It is recommended to get 6 to 8 hours per
night
â—Ź As Americans report getting less sleep,
obesity rates continue to rise, indicating a
notable link
4. Leptin, Ghrelin and Appetite
â—Ź Leptin is produced by the body's fat cells and
suppresses the feeling of hunger
â—Ź Ghrelin is released by the stomach and
stimulates appetite
â—Ź 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
â—Ź The opposite is also true: Adequate sleep
decreases the feeling of hunger
5.
6. Sleep Deprivation Impacts Obesity
â—Ź Study showed that the less people sleep, the
worse their snacking habits
â—Ź People who slept 5 hours on average,
compared to people who slept 6-7 hours,
took in average of 550 more calories per day
â—Ź People who are sleep deprived take in more
calories but don't expend more calories
â—Ź They also tend to grab quick high energy
foods such as pastries and high sugar drinks
â—Ź These foods burn quickly causing you to
burn out quicker
7. Sleep Deprivation Impacts Obesity
â—Ź Healthy study subjects were given up to 9
hours to sleep and enough food to maintain
weight
â—Ź One group was restricted to 5 hours and the
other group stayed at 9 hours and were both
given a greater access to food
â—Ź 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
8. Sleep Deprivation Impacts Obesity
â—Ź People who have the deepest sleep patterns
have healthier eating patterns as well
â—Ź 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)
â—Ź Food variety was highest in the normal sleep
group and lowest in the very short sleep group
â—Ź As compared to the normal sleep group, short
sleep had lowers levels of water, vit C,
lycopene, and selenium
â—Ź It was also shown to be unhealthy to oversleep
10. Diet Guidelines for Better Sleep
â—Ź Gradually cut back your caffeine intake
â—Ź Avoid alcohol which can disrupt sleep
â—Ź Eat a low fat dinner 3+ hours before bedtime
â—Ź Keep the meal simple, light and clean
â—Ź Avoid spicy foods, which can cause heartburn
â—Ź A very small CHO-rich snack 30 min. before
bedtime can increase serotonin
â—Ź Avoid fluids 2 hours before sleep if it causes
you to wake up in the middle of the night
â—Ź If you have sleep apnea, losing 10% of your
body weight can help
11. Exercise Promotes Deep Sleep
â—Ź 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 don't exercise
â—Ź Exercise can help you sleep sounder and
longer and feel more awake during the day
â—Ź Cardiovascular exercise has the greatest
impact
12. Conclusion
â—Ź Sleep 6-8 hours per night
â—Ź If tired, focus on high protein snacks with a
complex carbohydrate for sustained energy
â—Ź Eat a healthy diet with a lot of variety
â—Ź Make adjustments to your diet that
contribute to good sleep (i.e. cut back on
alcohol and caffeine)
â—Ź Get 30 minutes of exercise at least 4 times
per week