A new study from Mayo Clinic found that lack of sufficient sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly.
They found that lack of sufficient sleep led to a 9% increase in total abdominal fat area and an 11% increase in abdominal visceral fat, compared to control sleep.
Visceral fat is deposited deep inside the abdomen around internal organs and is strongly linked to heart and metabolic diseases.
The study is published in the Journal of the American College of Cardiology and was conducted by Naima Covassin et al.
Lack of sufficient sleep is often a behavior choice, and this choice has become increasingly pervasive.
More than one-third of adults in the U.S. routinely do not get enough sleep, in part due to shift work, and smart devices and social networks being used during traditional sleep times.
Also, people tend to eat more during longer waking hours without increasing physical activity.
In the study, the team tested 12 healthy people who were not obese, each spending two 21-day sessions in the inpatient setting.
Participants were assigned to the control (normal sleep) group or restricted sleep group during one session and the opposite during the next session, after a three-month washout period.
Each group had access to a free choice of food throughout the study.
The team found the participants consumed more than 300 extra calories per day during sleep restriction, eating approximately 13% more protein and 17% more fat.
That increase in consumption was highest in the early days of sleep deprivation and then tapered off to starting levels during the recovery period. Energy expenditure stayed mostly the same throughout.
The team says the belly fat accumulation was only detected by CT scan and would otherwise have been missed, especially since the increase in weight was quite modest—only about a pound.
Also concerning are the potential effects of repeated periods of inadequate sleep in terms of progressive and cumulative increases in visceral fat over several years.
Previous research found several ways to reduce belly fat.
A study from the California Polytechnic State University published in the Health & Fitness Journal suggests that there is still no miracle diet, food, nutrient, or bioactive component that will target abdominal fat.
However, a heart-healthy diet high in fiber and low in saturated fats is a great way to prevent and reduce abdominal obesity.
Measuring waist circumference is the most common and convenient way to assess abdominal obesity. It corresponds well to other techniques (dual-energy X-ray absorptiometry and CT/MRI scans).
The researchers suggest some diet characteristics appear helpful in reducing or preventing abdominal obesity, particularly lower intake of trans and saturated fats and higher intake of fiber.
These recommendations are consistent with heart-healthy diets like the NIH-developed Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean-style diet.
The current article includes information on these diets—both great options as part of a weight loss program including diet and/or exercise.
The researchers recommend that health and fitness professionals assess and monitor abdominal obesity in their clients, and evaluate their cardiometabolic health risks.
People should be educated about evidence-based, heart-healthy diets.
They need to work with a Registered Dietitian Nutritionist who can help in achieving healthy weight loss through diet and exercise.
With the health consequences associated with abdominal obesity, research will not cease in this area.
Health and fitness professionals should continue to stay up-to-date and critical of peer-reviewed, published research evidence.
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If you care about sleep, please read studies about the noise that could boost your memory function and improve deep sleep, and avoid these 3 things in your dinner to sleep better tonight.
For more information about sleep, please see recent studies about a better way to treat insomnia and sleep apnea, and results showing this sleeping pill can prevent kidney damage in obesity with diabetes.
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