Go To Sleep To Lose Weight

With all the advice about exercising and moving more to lose weight, it seems contradictory to read advice to sleep more, but a number of studies associate short sleep times with obesity. The Journal of Clinical Sleep Medicine discusses one that was conducted at Texas Tech University Health Sciences Center. It found that “patients who had sleep times less than seven hours had an increased likelihood of having obesity . . . when compared to a reference group of patients sleeping eight to nine hours.” The researchers’ theories to explain this include the simple observations that people who are awake during more hours a day have more hours to eat and people that are tired tend to exercise less. They also mention the “reduced leptin and elevated ghrelin levels” that occur with sleep deprivation.

According to Clete Kushida, MD, PhD, RPSGT, a neurologist and sleep specialist at the Stanford Sleep Disorders Clinic in California, even after one bad night’s sleep the level of the hormone leptin, which controls hunger, decreases. The level of grehlin increases. It is a hormone, produced by fat cells, that causes you to feel like you need more fat calories and increases hunger.

Stuart Quan, MD, from the Division of Sleep Medicine at Harvard Medical School, found that teens who sleep less than 9 hours have increased risk of being overweight five years later.”

“In a 2007 study published in Sleep Medicine Review, researchers from the University of Chicago found that ‘partial sleep loss may increase the risk of obesity and diabetes via multiple pathways.’ After one night of sleep deprivation, the body has an impaired ability to handle a glucose load.” (WebMD)

Sleep specialist Richard Simon, MD, quoted at the National Sleep Foundation website, states that “because the psychological manifestations of fatigue, sleep and hunger are similar, as adults, we sometimes confuse them—we tend to eat when we’re actually sleepy, because we think fatigue is a sign of hunger.”

Eve Van Cauter, PhD, terms sleep deprivation “the royal route to obesity.”

It’s no wonder that it is, given that according to John Medina in Brain Rules, “sleep loss means mind loss. Sleep loss cripples thinking, in just about every way you can measure thinking. Sleep loss hurts attention, executive function, immediate memory, working memory, mood, quantitative skills, logical reasoning ability, general math knowledge.” Eventually it even affects fine and gross motor movements.

So, of course, we are in no shape to make the best food choices, move our bodies very fast, or even to do the math to count calories or remember how much we’ve already eaten!

Late Night Eating-Does it Cause Weight Gain?

The information has been confusing. Many weight loss gurus have warned against eating after 7 in the evening.  Many other experts have said “calories are calories,” no matter when you eat them. Now, a few studies have shown that eating schedules do matter.  One conducted at Northwestern University, found that “eating at the ‘wrong’ time leads to more than twice as much weight gain, even when the overall calories consumed are the same as those eaten at appropriate times.” Yes, the experiment was conducted with mice, but the lead author of the study speculates that it’s due to “the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle.

For humans, nighttime is a time for rest, as the body temperature declines, she says. ‘Eating at night is contradicting your body’s natural circadian rhythm,’ she says. ‘The leptin levels are starting to rise, and are supposed to be discouraging you from eating.’ Rising leptin levels suppress appetite.” (More at MedicineNet.com )

At the end of a 3 ½ year study with humans, published in The American Journal of Clinical Nutrition, a group of night eaters gained 13.6 pounds while the non-night eaters gained only 3.7 pounds .

Besides the metabolic factors that need further exploration, we know that when we are tired, we are less likely to make healthy choices. What pulls us to the refrigerator late at night? Vegetables and fresh salads? Probably not.

WEIGHT LOSS FROM THE INSIDE OUT

Don’t Diet! Understand your Brain!

A cutting edge program to help you create the body you desire based on-

Change your Brain, Change your Body, by Dr. Daniel Amen

5 Tuesdays, 10/5-11/2, 6:30-7:30 pm

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2416 W 32nd Ave., Highlands-Denver 80211

Learn your brain type to understand what kind of eater you are and to find out which foods and medications can help or hurt you. Balancing your brain chemistry will make it easier to lose weight, reduce stress and increase energy levels.

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Call 720-515-8411 or email Victoria@technologiesoftheself.org

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Feed Your Brain to Lose Weight

Neuroscientist Dr. Daniel G. Amen states in his latest book, Change Your Brain, Change Your Body, that-

“Fifty percent of the brain is dedicated to vision. How you look plays a large role in how you feel. both matter to your success at work and in your relationships. It is not just vanity, it is about health. To look and feel your best, you must first think about and optimize your brain.”

Until this book came out in February, my brain nutrition counseling practice and hypnotherapy for weight loss program have been rather separate. Now with this great information and online brain asessment tool, we can fine tune what type of eater you are, depending on your brain pattern, for much greater success. This month already, several clients have gained valuable information about their individual weight management issues and have been able to obtain some inexpensive dietary supplements to balance their brain chemistry to make it easier for them to lose weight, reduce stress and increase energy levels.

The Technologies of the Self’s 8 Week Weight Loss Program is briefly described on our main website . Now it will be even more effective with Dr. Amen’s individualized brain-body solutions.