"Poor sleep can cause weight gain. Sleep better to lose weight."
How does poor sleep cause weight gain?
Losing out on sleep creates a viscous cycle in your body, making you more prone to various factors contributing to weight gain. The more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite.” If you are sleepy during the day, it is natural to reach for a sugary, high-carb snack, to boost your energy.
As you gain weight, especially in the trunk and neck area, the risk of sleep-disordered breathing increases. This explains why the “check your neck” measurement of 17” or greater for men and 16” or more for women is a risk factor for sleep apnea.
Weight loss improves sleep apnea. If you lose even 5 - 10% of your body weight, your sleep breathing improves and. A few patients have even been able to reverse sleep apnea by losing weight.
How can you lose weight?
To lose weight, you must take in fewer calories than your body will use throughout the day. There are several ways to do this. You can count calories, reduce portion sizes and eat only low-calorie foods.
Cutting 500 calories/day from your diet will result in weight loss. Reducing calories from carbs rather than fat seems to be associated with the most weight loss and best health outcomes. Eliminate grain based desserts, bread, soda and pizza for fast results.
Exercise: Count your Steps
10,000 steps per day is gaining popularity as an effective target for activity. Here are some guidelines, for selecting the level of activity that is right for you.
Sedentary Life-style Index 5000 steps per day
Low active 5000 – 7499 per day
Somewhat active 7500 - 9999
Active 10,000 steps per day
Highly Active > 12500
A pedometer is an easy to use, inexpensive tool that can improve your health, quality of life and longevity.
Regular exercise burns calories while you are active and also increases the rate at which you burn calories when you are at rest.
If you have not been active, any amount of exercise will make a difference. Gradually increase the pace and duration of your activity. Exercising in the morning is the most effective for increasing your energy and improving sleep quality.
Know your BMI
The Body/Mass Index is a measure of body fat based on height and weight. Knowing where you are on this chart, can help you decide how to approach your weight loss goals.
BMI Categories are defined as:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Ask your treatment specialist to calculate your BMI or go to this website
Your weight loss goals and your personal style can help you choose the best option
Self Help Approach
Download digital tracking devices to your phone or computer. People who do this lose weight and find it easier to keep weight off in the long run.
My Fitness Pal is a very popular app that can also link to an exercise log.
Weight Watchers is the most well known and widely used of all weight loss programs. A recent study found that it is 5 times more effective than dieting alone. Weight watchers builds in accountability, awareness of intake and group support as key factors contributing to success.
Meal Replacement Plans
Useful for individuals who need support with meal planning and preparation and/or who have aggressive weight loss goals.
The “Take Shape for Life” program is available in our clinic. Your Sleep Treatment Specialist can arrange a consult with our Health Coach.
Major health centers, e.g. Scripps Health, offer medically monitored weight loss programs. These program include metabolic testing, a review of medications that may impact weight loss, dietary consultation, group support and weight-management coaching. Contact your health provider to find out if you quality for this type of program.
Weight Loss Surgery
You may be a candidate for this surgery if your BMI is 30 or greater and you have a weight-related medical condition, such as diabetes. Most hospitals require your participation in a medical weight management clinic prior to approving you for this surgery. People typically lose 20% to 35% of their initial body weight after weight-loss surgery. Diabetes, high blood pressure, high cholesterol and sleep apnea completely disappear in many people who have this surgery. Other health problems also improve following this surgery.
Weight loss: A top priority
Losing excess weight helps you live a longer, healthier life. When you are overweight, you have less energy, put more stress on your joints and increase your risk of other weight related conditions such as diabetes, stroke, heart attack. The benefits of weight loss are far reaching. If you want to lose weight, your Sleep Treatment Specialist will help you chose the approach that is right for you.
In need of immediate care?
Dr. Eli provides emergency after hours consultations. Call us at (760) 436-6365