Sleep, health and weight loss

Dear Dr. Mo: I am looking into some weight loss programs and I am trying to work out my strategy to come back to my healthy weight. My work sometimes requires giving up on sleep and I tend to be too tired too often. Should I also consider better sleep as part of my weight loss strategy?

Dear reader: What an insightful question! Many of the dieting programs focus heavily on dietary habits and the types of foods we eat, when we eat them and how much. This is rightly so because to attain and maintain a healthy weight, we require a careful selection of healthful foods and a balanced way to eat them. We should also be mindful of our calorie total– don’t go below 1200 calories a day to avoid driving your body into starvation mode.

Sleep is a big part of your healthy weight

Dieting programs also focus on exercise, again rightly so because you need a way to burn through a few hundred calories a day in order to lose about 500 grams a week – which is the pace I’d recommend.  If you cut out 500 calories a day, every day, you’ll be losing about 500 grams of weight a week.

What most dieting programs don’t talk about, and I think they should, is a major component of our health – sleep.

If we don’t sleep well and don’t get enough of it, our health suffers and it becomes increasingly difficult to curb the appetite and control our weight. Being overweight deteriorates our health in both the short and the long run.

Disrupted sleep patterns disrupt the circadian rhythm and increase sleep deprivation, which in turn increases the hunger hormone ghrelin.
There are two of these hormones that regulate our appetite and feelings of hunger and fullness – leptin and ghrelin – and both are directly affected by how much sleep time we give ourselves. Continue reading