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Losing weight is a goalmany people strive for, but the journey can be fraught with misinformation and misconceptions. According to dietitians, there is one crucial factor that people often overlook—and it has nothing to do with how many calories you consume.
Dietary choices are undoubtedly important, but there’s more to losing weight than what goes on your plate. Here’s what two registered dietitians said is a common roadblock to weight loss—and how to prioritize it to reach your goals.
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Avoid skimping on sleep. When it comes to weight loss, all the focus is on diet and exercise, but it’s worth it to add good sleep to that list.
Sleep recharges your mental and physical batteries. It also plays a key role in helping you regulate your weight. In fact, sleep deprivation affects your eating habits in some pretty remarkable ways. “Even a single night of inadequate sleep has a negative impact on what you eat,” saysMelissa Azzaro, RDN, owner of the nutrition consulting practice The Hormone Dietitian.
Why? Inadequate sleep affects your eating habits. You may be more likely to crave and consume carbohydrates and sugar, she explains. In addition, “we need sleep for energy. If you’re feeling fatigued, you’ll be less likely to meet your workout goals and/or work out at an intensity necessary for weight loss,” she says.
The connection between how you sleep and what you eat is easy to miss, too. You may naturally choose different foods when sleep-deprived, but these choices often feel automatic. Research shows that disturbed sleep may make people more prone to eating more calories, primarily snacking on foods high in carbs and fat. On the other hand, getting enough sleep can make it easier to lose weight.
Changes in hormones due to sleep deprivation can make it difficult to stick to your planned eating routine. “When you get less than six to eight hours of sleep per night, it affects a number of hormones in the body that regulate appetite,” saysLainey Younkin, M.S., RD, a dietitian specializing in weight loss at Lainey Younkin Nutrition. “For example, the day after an evening of poor sleep, the body releases more ghrelin—the hormone that tells you you’re hungry—and decreases leptin—the hormone that tells you you’re full,” she explains. Research shows that higher ghrelin and lower levels of leptin can increase calorie intake, which is linked to weight gain.Sleeping less than five or six hours per night is linked to a higher risk of developing obesity.
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While sleep is an important factor on a weight-loss journey, it isn’t the only factor to consider. “For weight loss, we need nutrition, exercise, sleep and stress management—they’re all connected,” said Azzaro. Along with prioritizing healthy sleep hygiene habits, here are some other factors to consider:
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The Bottom Line
The No. 1 thing to avoid when trying to lose weight is getting inadequate sleep. Quality sleep may support metabolism regulation, reduce cravings and improve overall well-being, making it a vital component of a weight-loss strategy. While sleep is undeniably an important factor in weight loss, it’s obviously not the only one. Focus on eating a balanced diet, getting regular physical activity and managing stress levels.
EatingWell.com, July 2024
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.Nutrients. 2022 Apr 8;14(8):1549. doi:10.3390/nu14081549Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C.Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis.Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi:10.1016/j.orcp.2020.03.004National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.Nutrients. 2022 Apr 8;14(8):1549. doi:10.3390/nu14081549Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C.Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis.Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi:10.1016/j.orcp.2020.03.004National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.Nutrients. 2022 Apr 8;14(8):1549. doi:10.3390/nu14081549Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C.Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis.Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi:10.1016/j.orcp.2020.03.004National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.Nutrients. 2022 Apr 8;14(8):1549. doi:10.3390/nu14081549
Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7
Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C.Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis.Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi:10.1016/j.orcp.2020.03.004
National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?
