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Friends, getting more sleep really helps you lose weight. My daydream of many years has finally come true!

A clinical medical research result published in the Journal of the American Medical Association Internal Medicine shows that if adults sleep 1.2 hours more per day, their daily energy intake can be reduced by 270 kcal .

In other words, as long as you can sleep more than 3 years, you can lose about 12 kilograms.

Sleeping to lose weight, isn't that better than lifting weights or running? (dog head)

Losing weight depends on sleep?

The research results come from a medical clinical experiment between the University of Chicago School of Medicine and the University of Wisconsin-Madison.

The purpose of the experiment is to explore the impact of sleep duration on energy intake of overweight adults in a normal family environment .

The researchers used the randomized controlled clinical trial (RCT), which is commonly used in the medical field, to randomly group the research subjects and then carry out different interventions on different groups to observe the differences in the experimental results.

The whole process is like this:

The research team randomly selected 210 experimental subjects, and then finally left 80 experimental samples based on restrictions and personal wishes.

The 80 experimental samples came from various social groups and ethnic groups, and consisted of 41 males and 39 females, aged between 21 and 40 years old, with a BMI (body mass index, BMI = weight/height squared) between 25 and 29.9, which was considered overweight .

At the same time, the people selected for the sample have one thing in common: lack of sleep , with an average daily sleep time of between 5.5 and 6.5 hours .

After determining the sample, the researchers divided the sample into two groups: control group (habitual sleep group)/extended sleep group.

The experimental period was set at 4 weeks, divided into 2 phases, each lasting 2 weeks.

In the first two weeks, both groups of samples continued to live as usual according to their previous daily eating and sleeping habits, so as to obtain the basic data of the samples before the intervention.

Two weeks later, the research team began to intervene in the extended sleep group. Through special sleep consultation and advice, they increased the extended sleep time of the group from less than 6.5 hours to between 7-8 hours.

It should be noted that the research team only intervened in the sleep time of the experimental samples, and everything else remained the same, such as eating and playing as usual.

14 days later, it’s time to witness a miracle:

The research team calculated the energy consumption and energy storage of the experimental samples and obtained the energy intake. According to the Hall dynamic prediction model, the average sleep duration of the extended group samples after sleep intervention increased by 1.2 hours , which can reduce the energy intake by 270 kcal .

270 kcal, almost the same as a fried chicken leg.

In other words, if you can stick to it for 3 years, you can lose about 12 kilograms.

However, members of the control group who did not receive the intervention gained 1 pound (about 453.5 grams) in two weeks.

In short, if you want to be slim, sleep more. Lack of sleep will make you gain weight.

I won’t say any more. I’m going to go get some sleep first.

About the author

First author of the paper Esra Tasali , MD, PhD

He is currently an associate professor at the University of Chicago School of Medicine. His main area of ​​research is sleep medicine. His research focuses on sleep and the effects of sleep disorders on metabolic and cardiovascular diseases.

Specific resume:

• In 1995, he received his doctorate in medicine from Istanbul University;

• In 1996, after graduating with a doctorate, he stayed on as a researcher in pulmonary medicine at Istanbul University;

• In 2001, he joined the University of Chicago Medical School as a sleep medicine researcher ;

• 2004, Endocrinology Fellow at the University of Chicago.

References:
[1] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694

[2] https://oa.mg/blog/study-shows-you-can-lose-weight-by-sleeping-more/