- Weight loss
How sleep and exercise aid weight loss
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Losing weight is not just about eating less. Wake/sleep rhythm and physical activity play a crucial role in the body's natural fat-burning and appetite-regulation processes. Studies suggest that disturbed sleeping patterns and a sedentary lifestyle can lead to weight gain, partly due to excessive snacking on foods high in calories. How does this work, exactly? And what role can weight loss medications play in weight loss, for example by regulating appetite or reducing fat absorption? In this article, we discuss how exercise and sleep can contribute to weight loss and how to achieve a healthier lifestyle by optimising their benefits.
1. Hormones and appetite
Lack of sleep can disrupt the balance of hunger hormones, such as:
- Ghrelin: Increases appetite. Sleep deprivation increases ghrelin levels.
- Leptin: Leptin sends a signal to your brain that helps you feel full. Sleep deprivation decreases leptin levels.
Overweight has been linked to increased obesity risk among adults who sleep fewer than seven hours per night. This is because sleep-deprived people crave high-calorie foods and eat larger amounts of food.
2. Fat burning and metabolism
Sleep is crucial to restore body functions and metabolism. Poor sleep can lower your metabolism and increase fat storage, making it harder to lose weight. Sleep deprivation also seems to reduce insulin sensitivity. This, too, may contribute to weight gain.
3. Sleep tips for a healthy weight
- Stick to a sleep schedule and try to get seven to nine hours of sleep each night.
- Avoid looking at screens for at least one hour before going to bed.
- Avoid heavy meals and cut back on caffeine in the evening.
The role of exercise for weight loss
1. Increase in fat burning
Regular exercise stimulates fat burning processes and boosts energy expenditure. Both strength training and cardio helps maintain muscle mass and aids weight loss. This is essential for your body's metabolic processes to work properly.
2. Less appetite and improved mood
Exercise not only has a positive impact on physical health but also on mental health. Physical activity stimulates the production of endorphins which reduce stress. Emotional eating – consuming food in response to emotions – is caused by stress. Regular exercise can increase sensitivity to leptin which, in turn, helps make you feel full faster.
3. Effective exercise strategies
- Combine strength training with cardio training: combining strength and cardio training is an effective way to optimise weight loss.
- Stay active throughout the day: even small activities like standing more and taking stairs are helpful.
- Choose a sport or activity you enjoy: this makes it easier to stick with your routine.
What can weight loss medications do?
1. How can weight loss medications help?
Weight loss medications are sometimes used to help people lose weight. How they work is different depending on the drug used. They can support weight loss by:
- Reducing appetite and cravings.
- Improving fat metabolism.
- Stabilising blood sugar levels.
Be sure to read our article ‘How medication has helped others to achieve weight loss goals’ for more information on weight loss and a more extensive overview of the available options.
2. Safe use and long-term effectiveness
The guidelines recommend that weight loss medications be used only in conjunction with a comprehensive weight management programme that includes behaviour change strategies. Important things to remember:
- Always use your medication as directed.
- Make healthy lifestyle choices like eating well and exercising.
- Have regular health checks.
Conclusion
Exercise and sleep play a vital role in reaching and maintaining a healthy weight. Exercising regularly and prioritising sleep can aid weight loss and help keep the weight off long term. Weight loss medications can support weight loss efforts if used correctly and responsibly.
Doctoronline can help you find a solution that works best for you.