Hormonal
Sleep restriction (SR) increases energy intake by 300–550 kcal/day and alters hormonal signaling (increased ghrelin, decreased leptin, reduced GLP-1) and brain reward network activity, leading to a positive energy balance and weight gain.
If you are struggling to lose weight or control your appetite, check your sleep duration. Getting less than 7 hours of sleep can significantly increase your hunger hormones and drive you to eat more calories, particularly from high-fat and high-carb foods. Prioritizing 7-8 hours of sleep is a critical, often overlooked, component of any weight loss strategy.
We, and others, have shown that the degree of overeating is in the order of 300–550 kcal/d... Hormone, neuronal and behavioural data suggest enhanced susceptibility to overconsumption under states of inadequate sleep.
Why this rating
Supported by multiple clinical intervention studies and meta-analyses, though heterogeneity exists.
Source
Sleep–obesity relation: underlying mechanisms and consequences for treatment
Marie‐Pierre St‐Onge · Obesity Reviews · 2017
DOI 10.1111/obr.12499
More from this paper
- Sleep restriction during a caloric deficit reduces fat loss and increases fat-free mass loss compared to adequate sleep, making weight loss less effective.Moderate
- Sleep extension in short sleepers reduces appetite, particularly for sweet and salty foods, and increases daytime physical activity, supporting weight management.Limited
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