Weight loss: Expert unveils simple way to lose 2 stone ‘without diet or exercise’

Weight loss advice shared by Steve Miller in 2019

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Some experts say the healthiest way to lose weight is through the 80-20 approach; 80 percent diet and 20 percent exercise. But not everyone can adapt their lifestyle; be it because of mobility or disability issues, or a difficult relationship with food. A new study, however, claims people who are overweight can lose a few pounds by without more exercising or following a strict diet.

A new study reports people who sleep more end up reducing their daily calorie intake. 

The University of Chicago’s study looked at the effect of increased sleep on overweight people who usually slept less than 6.5 hours a night. 

The results showed participants who slept more ended up eating less – 270 calories a day. 

Over a year – and without changing diet or exercise habits – consuming this amount of calories less would lead to an almost 9lb weight loss. 

Calculate that over three years, and the study predicted a 26lb weight loss – that’s nearly two stone. 

Researchers discussed the findings and said: “Substantial evidence suggests that sleeping less than seven hours per night on a regular basis is associated with adverse health consequences.

“Particularly, insufficient sleep duration has been increasingly recognised as an important risk factor for obesity.” 

The Health Survey for England 2019 estimates that 28 percent of adults in England are obese and a further 36.2 percent are overweight but not obese. 

Obesity is usually defined as having a body mass index (BMI) of 30 or above. 

BMI between 25 and 30 is classified as ‘overweight’.

Men are also more likely to be overweight or obese than women – 68.2 percent of men, 60.4 percent of women. 

While people aged 45-74 are most likely to be overweight or obese.

So how can sleep help with weight loss? 

The researchers said: “If sleep is extended over longer periods, weight loss in the form of fat mass would likely increase over time. 

“A few observations suggest that sleepings seven to eight hours per night is associated with greater success in weight loss interventions.”

As for why sleeping more would reduce calorie intake, the researchers explained: “Evidence from laboratory sleep restriction studies suggests that increased hunger, alterations in appetite-regulating hormones, and changes in brain regions related to reward-seeking behaviour are potential mechanisms that promote overeating after sleep restriction.”

In short, sleeping fewer hours increases hunger and overeating caused by boredom. 

They concluded: “Improving and maintaining healthy sleep duration over longer periods could be part of obesity prevention and weight loss programs.”

The University of Chicago’s study was published in the medical journal JAMA Internal Medicine on February 7.

Dr Esra Tasali from the University of Chicago’s sleep centre said the study wasn’t focused on weight loss.

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