And no it’s not snacking late at night… forget all that…
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This 1 bad nighttime habit increases belly fat in men
Hey, Matt Cook here, and I find it fascinating that Americans both work more and party more than anyone else on the planet.
This work ethic and appetite for life is a great thing, if you ask me…
But Americans are also among the most overweight and obese people on Earth.
There may be a link here… because Americans tend to overlook the importance of sleep.
Many Americans see sleep as a waste of time.
But research shows that sleep has many benefits, and sleep deprivation leads to increased weight gain.
The human research was carried out at the University of Pennsylvania. This paper was published in Sleep.
The researchers investigated the link between sleep issues and weight gain.
A correlation has been identified in many different studies, but these authors wanted to carry out a high-quality experiment to get to the cause of the issue.
Does poor sleep CAUSE weight gain?
“Study objectives: Examine sleep restriction’s effects on weight gain, daily caloric intake, and meal timing.”
The authors recruited 225 people for their experiment, which was carried out in a laboratory-controlled environment.
The experiment was done over 9 days in the lab. The participants were weighed when they came in and when they left.
The researchers also tracked caloric intake, meal timing, and macronutrients (calories from protein, carbohydrates, and fat).
“We repeated measures assessing body weight at admittance and discharge in all subjects and caloric intake and meal timing across days following…”
The experiment involved 2 nights where the participants slept as they normally would.
After that, the participants were put on a restricted sleep cycle for 5 days.
Finally, the participants stayed in the lab for 2 nights, where they slept as much as they wanted.
“2 baseline nights, 5 sleep restriction nights, and two recovery nights or across days following control condition nights in a subset of subjects.”
Another group was tracked in the lab for the same time period, but was not put under any restrictions regarding their sleep.
During the “normal” sleep nights, the participants were allowed to sleep between 10 PM and 8 AM.
Conditions of sleep restriction meant that they could only sleep between 4 AM and 8 AM.
Sleep restriction led to an almost 9x greater increase in body weight!
“Sleep-restricted subjects gained more weight (0.97 kg) than control subjects (0.11 kg).”
Men and African-Americans tended to gain more weight than other groups…
…but all groups gained significantly more weight when they were sleep restricted.
“Among sleep-restricted subjects, African Americans gained more weight than Caucasians, and males gained more weight than females.”
The researchers discovered that people ate more on days when their sleep was restricted.
“Sleep-restricted subjects consumed extra calories during days with a delayed bedtime (04:00) compared with control subjects.”
Sleep restriction led to more meals and an increase of more than 500 cal in the later hours.
This is equivalent to an increase of 20% of the recommended daily caloric intake for men and 25% for women.
“In sleep-restricted subjects, increased daily caloric intake was due to more meals and the consumption of 550 additional calories between 22:00-03:59.”
The participants also consumed more of their calories from fat under the sleep-restricted conditions.
“The percentage of calories derived from fat was greater during late-night hours (33%) compared to daytime (28%) and evening hours (29%).”
It’s pretty clear that, at least in the short term, not getting enough sleep leads to increased caloric intake, greater consumption of fat, and a huge increase in weight gain.
“In the largest, most diverse healthy sample studied to date under controlled laboratory conditions, sleep restriction promoted weight gain.”
You can see a strong correlation between metabolic issues and inadequate sleep in population studies.
This study indicates that inadequate sleep may be a causal factor of metabolic problems.
“Chronically sleep-restricted adults with late bedtimes may be more susceptible to weight gain due to greater daily caloric intake and the consumption of calories during late-night hours.”
You should always consult your healthcare practitioner for guidance on medical diagnosis and treatment.
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New simple move replaces entire workouts
If you want to build muscle… burn fat… and get back in killer shape regardless of your age or physical limitations…
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See, the trick for guys like us…we need to train smarter, not harder.
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