Lack of Sleep Linked to Weight Gain

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Q. Glen, Is Lack of Sleeping related to Weight Gain


A. Yes the key to weight loss for some people could be as simple as getting some extra shuteye.

New research suggests that people who don't get enough sleep tend to weigh more -- and that sleep can affect levels of the appetite-regulating hormones leptin and ghrelin.

"There is a dynamic balance between proper sleep and proper health. Sleep deprivation affects weight and a lot of other things. If you cheat sleep, there are a number of consequences, including affecting your hormones, appetite and mood," said Dr. Patrick Strollo, medical director of the University of Pittsburgh Medical Center's Sleep Medicine Center.

Two out of three Americans are overweight, and almost one in five are obese, according to the U.S. Centers for Disease Control and Prevention. And, while most people are aware of the relationship of diet and exercise to excess weight, few realize that the amount of sleep they get each night can also affect their weight.

Researchers at the Sleep Disorders Center at Sentara Norfolk General Hospital in Virginia conducted two studies, each included 1,000 men and women, and they found that those who reported sleeping less tended to weigh more.

Of course, it could be that being overweight might make it harder to get a restful night sleep.

"People who are overweight may have less restful sleep due to heartburn, snoring or more serious sleep disorders like sleep apnea or night eating syndrome," said Dr. Michelle May, author of "Am I Hungry? What To Do When Diets Don't Work."

But, she said, "It works both ways," and that a lack of sleep can affect your weight. Sleep deprivation affects your body chemistry, appetite and the choices that you make throughout the day, May said.

Another recent study included 12 healthy men in their 20s. Each of the men slept only four hours for two nights. The study found that levels of leptin, a hormone that tells the brain it's time to stop eating because the stomach is full, decreased by 18 percent during the two-day study period. Levels of another hormone, ghrelin, which turns the hunger mechanism on, increased by 28 percent.

On average, the men reported that their hunger pangs increased by 24 percent.

"Hormones change with sleep loss and deprivation," said Strollo. "Sleep deprivation can affect appetite and also the type of food that one desires. When you're sleep-deprived, you generally don't crave carrot sticks."

May agreed, adding, "When you're tired, you're less resilient to stress and other common emotional triggers for eating. When you eat to help you cope with emotions, you're more likely to choose comfort foods like chocolate, ice cream or chips. And, since eating only helps temporarily, you may find yourself reaching for food again and again to try to make yourself feel better.

"Getting enough sleep is the best way to prevent sleep deprivation from contributing to weight gain," May advised. "When you aren't able to get your Zzzs, pay more attention to how much you eat and how you handle fatigue and stress. A short walk will be a better energy boost than a trip to the candy machine."

Strollo said that while most people need between seven and eight hours of sleep a night, there are some people who need as many as 10 and others who may do well on just five hours.

The best way to figure out how much sleep you need, he said, is to take a long vacation and after a couple of days of catching up on your sleep debt, see how many hours of sleep you need to wake without an alarm clock. Since many Americans don't take long vacations, if you feel that you're not fully functional all day, or that you're doing things to stay awake, like a double-espresso shot, you're probably not getting enough sleep, he said.

May added that it's important to remember that "healthy eating, physical activity and sleep are not luxuries, they are necessities."

Reference: The Sleep Center


Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health

Any questions?

Ask Glen!

8 Ways to Think Thin

Ask Glen!








Q. Glen, Is my mindset keeping me overweight?

A. Yes ! The way you think can have an effect on your overall weight loss.

Is your mindset keeping you fat? Here's how a new attitude can help you think yourself thin.

Motivation to lose weight often hits an all-time high when the first buds of spring pop out, signaling that bathing suit season is not far behind. And while there's no getting around the need to exercise and eat healthier, long-term weight loss starts in your head. Experts say that having the right attitude can help you think yourself thin.

If you want to succeed at weight loss, you need to "cut the mental fat, and that will lead to cutting the waistline fat, Look at the patterns and habits in your life that you are dragging around with you that get in the way of success."

Everyone has his or her own excuses. When trying to improve their lifestyle and diet, most people do fine until something happens -- whether it's work pressure, family issues, or something else. Whatever your personal issue, the pattern needs to change if you want to be successful.

"I want to empower people to identify these patterns, deal with the real issues, so they can move on and be able to succeed at improving their health.

• Dieting doesn't mean you can’t snack. Take this quiz for smart snacking tips.

To Think Yourself Thin, Have Patience

One major mental block to weight loss is wanting too much, too fast. Blame it on our instant-gratification society, with its instant messaging, PDAs, and digital cameras: Weight loss is too slow to satisfy most dieters.

"Losers want immediate results. … Even though it took them years to gain weight, once they decide to lose weight, they have no patience with the recommended 1-2 pounds per week.

But you'll get the best results when you lose weight slowly. I always remind my clients that when they lose weight too quickly, they're often losing usually water or lean tissue, not fat.

"When you lose lean tissue, metabolism slows down, making it even harder to lose weight.

Think Thin: 8 Strategies

Get that overweight mentality out of your head and start thinking like a thin person with these eight strategies:

1. Picture Yourself Thin.

If you want to be thin, picture yourself thin. Visualize your future self, six months to a year down the road, and think of how good you'll look and feel without the extra pounds. Dig up old photographs of your thinner self and put them in a place as a reminder of what you are working toward. Ask yourself what you did back then that you could incorporate into your lifestyle today. And think about activities you would like to do but can’t because of your weight.

"To break old habits, you need to see yourself in a positive light,"

2. Have Realistic Expectations.

When doctors ask their patients how much they want to weigh, the number is often one that is realistically attainable.

"I ask them to look ahead 12 months, and would they be happier being 12 or 24 pounds thinner?" It only amounts to 1-2 pounds per month, which is totally doable, sustainable and manageable in the context of career and family." I suggests reevaluating your weight goal after six months.

3. Set Small Goals.

Make a list of smaller goals that will help you achieve your weight loss goals.These mini-goals should be things that will improve your lifestyle without wreaking havoc in your life, such as:

• Eating more fruits and vegetables every day.
• Getting some kind of physical activity for at least 30 minutes a day.
• Drinking alcohol only on the weekends.
• Eating low-fat popcorn instead of chips,
• Ordering a side salad instead of french fries.
• Being able to walk up a flight of stairs without gasping for breath.

We all know that change is hard and it is especially difficult if you try to make too many changes, so start small and gradually make lifestyle improvement.

4. Get Support.

We all need support, especially during the tough times. Find a friend, family member or support group you can connect with on a regular basis. Studies show people who are connected with others, whether it's in person or online, do better than dieters who try to go it alone.

5. Create a Detailed Action Plan.

I suggests that each night, you plan your healthy meals and fitness for the next day. Planning ahead is 80% of the battle. If you're equipped with a detailed plan, results will follow.

"Schedule your fitness like you would an appointment," Pack up dried fruits, veggies or meal replacement bars so you won’t be tempted to eat the wrong kinds of foods."

Make your health a priority by building such steps into your life, and ultimately these healthy behaviors will become a routine part of your life.

6. Reward Yourself.

Give yourself a pat on the back with a trip to the movies, a manicure, or whatever will help you feel good about your accomplishments (other than food rewards).

"Reward yourself after you have met one of your mini-goals or lost 5 pounds or a few inches around your waist, so you recognize your hard work and celebrate the steps you are taking to be healthier.

7. Ditch Old Habits.

Old habits die hard, but you can't continue to do things the way you used to if you want to succeed at weight loss.

"Slowly but surely, try to identify where you are engaging in behaviors that lead to weight gain and turn them around with little steps that you can easily handle without feeling deprived.

For example, if you are an evening couch potato, start by changing your snack from a bag of cookies or chips to a piece of fruit. The next night, try having just a calorie-free drink. Eventually, you can start doing exercises while you watch television.

Another way to get started ditching your bad habits: Get rid of the tempting, empty-calorie foods in your kitchen and replace them with healthier options.

8. Keep Track.

Weigh in regularly and keep journals detailing what you eat, how much you exercise, your emotions, and your weight and measurements. Studies show that keeping track of this information helps promote positive behaviors and minimize the unhealthy ones. Simply knowing that you're tracking your food intake could help you resist that piece of cake!

"Journals are a form of accountability … that help reveal which strategies are working" When you are accountable, you are less likely to have food disassociations, or be 'asleep at the meal.'"

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician!

Wishing You Great Health!

Any questions? Ask Glen