Fat Loss and Sleep

FAT LOSS AND SLEEP – In an interesting study, researchers took a group of chubby men and women, put them on the same low-calorie diet, and had them hit the sack in a sleep laboratory for two weeks. There, half were allowed to sleep up to 8.5 hours every night while the other half was only allowed to sleep up to 5.5 hours per night. The researchers measured fat loss, fat-free body mass, changes in substrate utilization, energy expenditure, hunger, and 24-hour metabolic hormone concentrations.
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Here’s What Happened – Both groups lost about the same amount of total scale weight. And both groups lost some fat and some muscle, probably due the severe diet, which had them consuming almost 700 calories under maintenance. However, the group that slept only 5.5 hours per night lost more muscle mass and less body fat. And they reported more hunger. Meanwhile, the group that slept around 8 hours per night lost a greater percentage of fat and retained more muscle without experiencing as much hunger.
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The study concluded that sleep loss can compromise the effects of a reduced-calorie diet. They noted that sleep deprivation itself can have considerable catabolic effects that resemble malnutrition.
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The participants here would have obviously fared better if they’d been lifting weights and eating enough protein. (Only 18% of their daily cals came from protein.) That’s partly why both groups lost muscle. Also, 700 calories below maintenance is pretty severe. About 300 calories below would have been wiser.
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Still, the big take-away is that those getting inadequate sleep lost more muscle and less fat while using the SAME diet as those who got plenty of sleep. The message? That diet plan you’re using isn’t going to work as well if you’re not sleeping enough. If your main goal is fat loss and you’ve adopted a smart diet plan, then you’ll lose more body fat on that diet AND keep your muscle mass intact if you’re sleeping well. Make it a priority. –