Sleep well, relieve stress, and lose weight?

Which of the following has the most calories?

   A. Large orange
   B. Stress
   C. Slice of cheesecake
   D. Lack of sleep

Okay, kind of a trick question.  An orange obviously has fewer calories than cheesecake, and you may be thinking that stress and lack of sleep have zero calories.  While that may be true in one sense, they both play a significant role in whether you gain weight or lose weight.

Michael Breus, clinical director of the sleep division for Arrowhead Health explains how two hormones that are affected by lack of sleep can contribute to weight gain, or an inability to lose weight.  "Ghrelin is the 'go' hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin.  Leptin is the hormone that tells you to stop eating, and when you are sleep-deprived, you have less leptin."  So this imbalance of hormones, coupled with low energy levels from lack of sleep, may cause you to overeat and be more likely to choose a cup of coffee and candy bar for that energy spurt that is short-lived and will lead to yet more unwanted pounds.  So it is a vicious cycle. 

So how do you break the cycle?  Start by setting a schedule that will allow you to get at least 7-8 hours of sleep per night.  To improve your sleep quality, avoid caffeine after 2 pm and avoid or limit alcohol.  In addition, if you are in the habit of eating large meals in the evening, try to more evenly space your calories throughout the day and avoid heavy carbs and fats before bed.  Finally, reducing your exposure to bright light before you go to bed will also increase your quality of sleep.

Stress is another factor that can play a large role in weight gain.  The problem lies within the neuroendocrine system which produces a series of hormones in response to stress.  The primary culprit is cortisol because it causes an increase in appetite.  Without delving too far into the science, this response is part of our "flight or flight" survival instinct.  To make the situation even more challenging, the "fuel" that our bodies crave in a "fight or flight" situation is sugar which is one reason we crave carbohydrates when we are stressed.

Again, how do we break the cycle?  Before we reach for that sugary energy shot, we need to break the cycle in another way.  Exercise is the best stress relief.  First, it burns calories.  Second, when you start moving, your body begins to produce a cascade of biochemicals, some of which counter the negative effects of the stress hormones, as well as controlling insulin and sugar levels.  Even getting up and going for a short walk can help break the stress-snack cycle and have a positive impact on hormones.

Other tips for dealing with stress and avoiding stress-related weight gain include making time for relaxation, getting enough sleep as mentioned above, limiting intake of caffeine and alcohol, not skipping meals, and eating a balanced diet including whole-grain and high fiber foods. 

We know...  it's a lot to take in and change can be overwhelming, but big changes happen with lots of little manageable steps.  So start with one change that seems the easiest to implement, and when that has become a habit, add another.  And before you know it, you will not only be healthier because you are sleeping better and managing stress better, but you may see some unwanted pounds disappear!