Mavocado / Getty Images
Your body burns calories all the time, even while sleeping.
Calories burned during sleeping hours are about 15% less than while awake.
While more calories are burned while awake, sleeping less is not a long-term strategy forweight loss.
Mavocado / Getty Images
Increase Muscle Mass
Strength training is important for health in many ways.
A higher BMR helps people burn more calories even when at rest.
A six-week study looked at the effectresistance traininghad on women.
At the end of the study, BMR increased by approximately 250 calories a day.
Sleep More
A meta-analysis of many published studies showed that sleep was helpful for weight loss.
People who slept for more hours and had goodquality sleep lost more weight.
People who didn’t sleep well and ate fewer calories had less success with weight loss.
Improve Sleep Quality
Quality sleep is important to how the body burns calories.
Not getting enough sleep or getting fragmented sleep can negatively affect the way the body uses food for energy.
A night of missed sleep may mean more calories are burned on that particular day.
But a chronic lack of sleep affects many body functions, and could lead to unintended weight gain.
The study compared two groups.
One group ate meals at about 9 a.m., 1 p.m., and 5 to 6 p.m. Also, people who ate later in the day stored more fat cells.
The authors determined that the effects late-in-the-day eating has on the body could increase obesity risk in humans.
Eat a Diet Compatible With Improved Sleep
One study showed that food choices can also affect sleep quality.
Eating more high-quality dairy andproteinlowers the chance of having poor sleep.
Sedentary men need between 2,000 and 2,400 calories a day, also depending on age.
The BMR is the measure of the calories needed every day to trigger the body’s functions.
Formulas can be used to estimate BMR.
This hourly energy expenditure can be calculated by dividing the total BMR by 24.
The amount of calories burned while sleeping is less than it is while awake.
It’s important to remember that these equations are estimates.
Improving Overall Sleep Quality
you could take several steps toget better sleep.
Making changes to lifestyle to increase the odds of better sleep is called “sleep hygiene.”
Fewer calories are needed for sleep.
Getting good quality sleep is important to overall health and avoiding excess calorie intake during the day.
U.S. Department of Agriculture.Dietary Guidelines for Americans.
2018;41(5):10.1093/sleep/zsy027.
2022;34(10):1486-1498.e7.
2016;30(1):/j/ijamh.2018.30.issue-1/ijamh-2015-0120/ijamh-2015-0120.xml.
2023;13:189. doi:10.3390/metabo13020189
Sharma S, Kavuru M.Sleep and metabolism: an overview.Int J Endocrinol.
2010;2010:270832. doi:10.1155/2010/270832 Allowing this older reference.
National Sleep Foundation.10 tips for a better nights sleep.
