The Claim: Lack of Sleep Increases Weight
Looking to lose a little weight? Portion size and exercise are crucial. But don’t forget about a good night’s rest.
Scientists have known for years that skimping on sleep is associated with weight gain. A good example was a study published in 2005, which looked at 8,000 adults over several years as part of the National Health and Nutrition Examination Survey. Sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep.
More recent studies have taken a much closer look.
One published this year in The American Journal of Clinical Nutrition took a small group of men and measured their food intake across two 48-hour periods, one in which they slept eight hours and another in which they slept only four. After the night of abbreviated sleep, the men consumed more than 500 extra calories (roughly 22 percent more) than they did after eight hours of sleep. A University of Chicago study last year had similar findings in both men and women: subjects took in significantly more calories from snacks and carbohydrates after five and a half hours of sleep than after eight and a half hours.
Some studies pin the blame on hormones, arguing that decreased sleep creates a spike in ghrelin, a hormone that stimulates appetite, and a reduction in leptin, which signals satiety. But more study is needed.
THE BOTTOM LINE
Losing sleep may increase appetite and, as a result, weight.
缺乏睡眠讓體重增加
想要減肥嗎? 少吃跟運動是重要的但別忘了晚上的休息
科學家近年來發現捨不得睡覺跟體重的增加是有關係的，
2005年所發行的研究是有個好例子，在部分NHANES的
研究中觀察數年8000位成年人，夜晚睡眠時間少於七小
時的人有很大的風險造成體重增加與肥胖，其中的風險
更逐步增加隨著睡眠時間的減少。
更多的研究讓我們看的更仔細
The American Journal of Clinical Nutrition找了一個男子小組
並且測量48小時內食物吸收的狀況，第一組的睡眠時間為
八小時而另一組只有四小時，經過縮短睡眠時間的一組比起
正常的一組多消耗了500卡洛里(粗估多增加22%)。
去年Chicago大學研究也有類似的發現，實驗對象中有男人與女人，
只睡了五個半小時的小組明顯的多攝取了卡洛里從點心及
碳水化合物比起另一組擁有八個小時睡眠。
有些研究把責任歸咎給赫爾蒙因素，爭論著減少睡眠所造成
飢餓素(一種促進食慾的赫爾蒙)的增加，瘦體素(顯示滿足的蛋白質)的減少，
但這需要更多的研究支持。
結論是失去睡眠時間可能造成食慾的增加以及體重的增加。
留言列表
