the sleep Rx for weight loss

Trying to lose weight? A recent raft of studies show that more sleep may be just what you need.


Here’s how it works.


First, well-rested people make better food choices. But when you’re sleep deprived, the parts of your brain associated with addiction do more of the decision making. That makes the doughnut look far more appealing than a yummy salmon salad — with predictable consequences for health and weight.


Second, inadequate sleep messes up hormones that control your hunger, satiety and ability to manage blood sugar — the latter having many negative health effects including taking you down the diabetes road.


From that article:


“Researchers from the Pennsylvania State University analyzed studies looking at the impact of sleep deprivation on weight and energy balance that were published between 1996 and 2011. They found in several studies that getting fewer than six hours of sleep a night is linked with increases in the hunger-stimulating hormone ghrelin, decreases in insulin sensitivity (a risk factor for diabetes) and decreases in the hormone leptin (which is key for energy balance and food intake).


Scientific American reports the good news: Good sleep helps you lose significantly more weight:


“Researchers found that if dieters got a full night’s rest, they more than doubled the amount of weight lost from fat reserves.”


So how much sleep is enough?


This awesome New York Times article, part of a handout I now give all my patients, describes a couple of research studies that came to the same conclusion: Almost everyone needs 8 to 9 hours of sleep each night. Just two weeks of getting  6 to 7 hours nightly leads to reaction and cognitive deficits equivalent to being legally drunk. Even worse, those folks are so used to the sleep deficit they don’t even realize how impaired they are. These are the folks who insist they’re fine with just 5 hours of sleep each night. They’re almost definitely not.


So make sure you get your zzzzs. If you’re having trouble, give the clinic a call or click the button below to make an appointment. We have tools to help. 


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Hunger and obesity combine as “Bronx Paradox”

Filed under: Uncategorized — Tags: , , — Orna @ 9:12 am

The French Paradox considers that rich French foods don’t translate into fat French people. The Bronx Paradox considers the converse: New York’s South Bronx has one of the highest rates of both hunger and obesity in the United States. Researchers increasingly link obesity to “food insecurity” — the new, politically correct term for what once was simply called “hunger.” In the South Bronx, nearly 37 percent of residents reported no money for food at some point in the previous 12 months. That’s twice the national average. The issue is a combination of financial and physical access to good food. Part of the problem is too few supermarkets in low-income areas, while fast-food opportunities — filling and cheap — abound. Another component is the tendency to eat while running between the multiple jobs often required to put any kind of food on the table. (Via the New York Times.)

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