The proven link between lack of sleep and obesity

While we are all running to shelters at night, it is difficult to sleep continuously or satisfactorily. We all feel what it does to the body – it is very tired, lacks basic energy, looks for a quick way to get it back – and finds it on the plate.

When sleep is interrupted night after night, we feel weak physically and emotionally, and the brain simply tells us “we need to eat to get energy now”. To this must be added the great mental pressure that leads to emotional eating, and we try to console ourselves with sweets, snacks or any food that makes us feel better even for a moment. This is completely natural during such a period, but it also creates a tiring cycle that weighs even more on the weight and affects the mood.

The weight increases despite the effort

The meaning of less quality sleep is less physical activity and more impulsive eating, which makes weight gain more easily. Fatigue severely affects our daily caloric balance, and emotional stress adds a burden that encourages eating unhealthy food such as snacks and chocolates. We do our best to maintain a diet and sleep routine, but the body cries out for immediate compensation through convenient and available food.

The proven link between lack of sleep and obesity

Studies show a strong direct link between short sleep and obesity, even in normally active and balanced people. This happens for two main reasons: one – through internal mechanisms in the body that encourage a sense of pleasure from food, especially when we are emotionally and physically exhausted from everyday stress.​ The sweet evokes an immediate reward in the brain, just like a warm hug, especially in the evening on MMD in front of the news. The second – because of changes in the hormones of hunger and satiety that cause us to feel more hungry.

According to quite a few studies, poor sleep increases hunger, with an excess consumption of 200-500 calories a day when you sleep less than 5 hours. Add to this the significant reduction in physical activity, and hence the road to weight gain is very short.

So what can be done?

The feeling is that it is almost impossible to maintain a healthy diet, exercise and lifestyle these days, when we need to be physically and mentally stronger than ever. But there are simple and practical ways to relieve ourselves without great effort or drastic changes. When full and deep sleep is not possible because of the alarms, try the following tips:

protein – Try to incorporate protein into meals, such as egg, chicken, fish, low-fat cheeses and tofu. If there is no energy or ability to cook, there are simple and readily available solutions such as canned tuna and protein-enriched yogurts. Protein causes a prolonged feeling of satiety and reduced cravings.

vegetables – These days we find ourselves much more than usual in the kitchen, constantly looking for something to snack on. Try to keep vegetables close at hand, they contain fiber and contribute to satiety with minimal calories.

Arranged meals – Today it is known that the number of meals is not important, but the goal is to eat only meals that we define for ourselves, thus preventing all the snacking in between.

water – The departure from our normal routine, combined with the winter days, lead many of us to not drink enough. Try to have a bottle of water around you, which will increase awareness of drinking and the amount you drink. Drinking water may improve your fatigue, increase concentration and contribute to the feeling of satiety.

step by step – Daily activity decreases drastically these days, therefore, as much as possible, try to combine a little less and move more. Activities such as Seder Pesach, folding laundry and even walking for a minute or two inside the house may help both healthily, both for greater caloric expenditure and mentally.

short training sessions – Even short workouts, even at home and of a few minutes, have a significant effect on sugar levels, brain function, reducing stress and have many other health benefits.