Ano nga ba ang koneksyon ng ating pagtulog sa paglo-lose natin ng weight? 🤔 Nandito na ang sagot sa tanong na yan! 👇 #sleepandweightloss #sleepweightconnection #goodsleep #loseweightfast #fitnessgoals
Did You Know?
Less than 5.5 hours of sleep a night makes it 55% harder to lose weight (poor sleep causes a lower metabolic rate).
Sleeping less than 6 hours can cause you to feel up to 25% hungrier.
Sleeping just 6 hours could result in 14 lbs. of extra weight a year.
Women who slept 5 hours or . less weighed 5.4 lbs more than those who slept 7 hours.
7 out of 8 women lost between 3-15 lbs in 8 weeks just by sleeping more.
Problem: How Big is the Weight Loss Issue?
One-third of working adults in the U.S. are sleeping fewer than 6 hours per night.
1 in 4 people suffer from a sleep disorder.
25% of Americans use sleeping pills.
Diminished sleep use sleeping is more closely linked with higher BMI in women than in men.
Three Aspects of the Sleep-Weight Connection
1. Hormones: Hunger & Appetite Management
Sleeping 6 hours or less disrupts two critical hormone levels: Ghrelin and Leptin
Ghrelin:
-Spurs appetite and drives us to eat.
-Increases appetite for high-calorie foods.
-Directs fat towards the midsection of the body.
Leptin:
-Suppresses appetite.
-Low sleep suppresses leptin production, making us more likely to feel ongoing pangs of hunger.
Even a single night of sleep deprivation can elevate Ghrelin levels and reduce Leptin levels = increased appetite and hunger pangs.
2. Brain: The Sleep-Brain-Appetite Relationship
Amygdala (Reward Center):
-Governs appetite and desire for food.
-Sleep deprivation = MRI scans showing greater activity in the reward center of the brain when looking at pictures of junk food.
Frontal Lobe:
-Governs behavioral control.
-Sleep deprivation = diminished activity in the frontal lobe resulting in a brain less able to moderate influence over food decisions.
Even a single night of sleep deprivation makes fattening, high-calorie foods more attractive and at the same time interferes with the brain’s ability to override desire with rational decision-making.
3. Calories: Burning Calories While You Sleep
Your body burns the most calories during REM sleep.
Your REM sleep increases the longer you sleep.
Therefore, if you sleep less hours, you miss that prime calorie burning window by cutting off the tail end of REM (or the longest period of REM where you could burn the most calories).
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Ngayon alam na natin kung bakit hindi tayo pumapayat. ‘Yun ay dahil hindi tayo nakakatulog nang maayos. Nasa maganda at maayos na pagtulog ang susi sa ating pagpayat at pagiging malusog na rin. Tara, tulog na tayo! 😄😴
(Photo and info from Google Images, Sleep Genius)