A recent study demonstrates a direct relation between the amount of sleep and stress you allow into your daily routine and weight gain. Diet and exercise are the usual solutions for dropping kilos, but high stress and too little sleep (or too much of it) can hinder weight loss even when people are on a diet as well.

In this two-step trial, 472 obese adults were first counseled about lifestyle changes over a 26-week period. Recommendations included cutting 500 calories a day, eating a diet rich in fruits, vegetables and whole grains by following the Dietary Approaches to Stop Hypertension (DASH) diet approach, and exercising at least three hours a week.

During this part of the trial, the participants lost an average of almost 14 pounds. The 60% of the participants who lost at least 10 pounds went on to take part in the next phase of the trial. Those in the second phase of the trial continued their diet and exercise program.

Adequate sleep and stress reduction at the start of the trial predicted successful weight loss. Lower stress by itself predicted more weight loss during the first phase of the trial, they added. Declines in stress and depression were also important in continuing to lose weight during both phases of the trial, as were exercise minutes and keeping food diaries.

Dr. Charles Elder, who headed up the research comments:

“We found that people who got more than six but less than eight hours of sleep, and who reported the lowest levels of stress, had the most success in a weight-loss program. If you want to lose weight, things that will help you include reducing stress and getting the right amount of sleep.”

Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, continues:

“While we often tend to look at health one condition at a time, the reality is that health is best viewed holistically. People who are healthy and vital tend to be healthy and vital not because of any one factor, but because of many. And the factors that promote health: eating well, being active, not smoking, sleeping enough, controlling stress, to name a few, promote all aspects of health. Anyone who has ever tried to lose weight probably could have said much the same from personal experience. Similarly, weight loss reduced stress and depression. This, too, is suggested by sense and common experience, as it is affirmed by the science reported here.”

Science shows that genetics plays a role in obesity. Genes can directly cause obesity in disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome.

Genes and behavior may both be needed for a person to be overweight. In some cases multiple genes may increase one’s susceptibility for obesity and require outside factors; such as abundant food supply or little physical activity.

Some illnesses also may lead to obesity or weight gain. These may include Cushing’s disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain.

Katz concludes:

“Improving sleep may be as important to lasting weight control efforts as modifying diet or exercise. Managing stress is about physical health, as well as mental health. This study encourages weight loss in a more holistic context.”

Source: The International Journal of Obesity

Written by Sy Kraft, B.A.