2. You have been using their pills, not our super fat-loss pills.
3. You have been using their packaged meals, not our superfoods.
4. You failed to exercise daily and lost muscle along with the fat. Maintaining muscle during fat loss is essential because fat is oxidized for use mainly in muscle. Fat is easy to regain. Muscle is hard. So you put yourself in the worst possible state to maintain fat loss; insufficient muscle to keep on burning it.
5. You reduced calories too fast in order to reach some completely false level of fat loss that we see pictured on Facebook and Celebrity News every day. (Well-known weight loss celebrities are reported losing so much fat from time to time that we calculated they would have leaned down to toothpicks long ago) Fast calorie reduction lowered your metabolic rate, and caused rebound regain of the fat.
6. You confused the body with low calories and depletion of essential nutrients, causing complete disruption of hormonal controls of eating.
All these reasons for regaining fat are correct, but are only part of the problem. Very few companies address another big cause of regaining fat - lack of sleep. In conjunction with other agencies, the US National Center for Sleep Disorders has plotted the rise in deficient sleep in America against the rise in obesity. Both problems have increased in almost exact synchrony (1) Recent studies now confirm that sleep below 7 hours per night, and poor sleep quality, are both risk factors for fat gain and obesity in children and adults alike (3-6).
The biggest culprit is the hormone leptin. Leptin is our main appetite control hormone, and also has roles in energy expenditure and capacity for exercise. Circulating leptin levels have a precise circadian rhythm rising to maximum at night and dropping to minimum during the day.
Sleep deprivation studies show that short sleep duration disrupts the whole circadian rhythm of leptin, so appetitie fails to turn off. This disruption causes irresistible food cravings, weight gain, obesity, and increased risk of diabetes (2-8). Loss of the daily leptin rhythm also reduces the body’s capacity to use energy, and reduces the capacity to exercise. These effects can completely offset any other efforts you may make to lose bodyfat (5-8).
As we discuss in our book, The Perimenopause Solution, effects get worse in women, especially after they enter perimenopause at about age 35 (9). Effects get worse again after menopause, which is linked to high levels of sleep disturbance. Postmenopausal American and Canadian women have a very high risk of fat gain, the metabolic syndrome, and diabetes (10-14).
In the latest study researchers examined the link between sleep duration and quality and leptin and their effects on dietary energy intake and diet quality among post-menopausal women. The study found leptin disruption and much higher energy intake among women sleeping 6 hours or less per night, compared to those sleeping 7 hours or more. Other studies have also confirmed that short sleep causes a large decline in the quality of the diet. People sleeping 6 hours per night or less, eat more snacks, more processed carbohydrates, and more fats (15).
The solution is clear. Do not undertake a weight loss program unless you also make the lifestyle modification to get sufficient, deep sleep of 7 hours plus per night. Treat your bed as a shrine to fat loss and you will reset your circadian rhythm of leptin and literally lose fat while you sleep. All members of the Colgan Team make sure of it with the right supplements. Meet with us and you will see how well it works.
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1. 2009 Sleep in America Poll, Summary of Findings. National Sleep Foundation; Washington: 2009.
2. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine. 2004;1:e62. [PMC free article] [PubMed]
3. 12. Gonnissen HK, Hursel R, Rutters F, Martens EA, Westerterp-Plantenga MS. Effects of sleep fragmentation on appetite and related hormone concentrations over 24 h in healthy men. The British journal of nutrition. 2012:1–9. [PubMed]
4. 13. Spiegel K, Leproult R, L’Hermite-Baleriaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. The Journal of clinical endocrinology and metabolism. 2004;89:5762–71. [PubMed]
5. 14. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite.Annals of internal medicine. 2004;141:846–50. [PubMed]
6. 15. Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine. 2010;153:435–41. [PMC free article] [PubMed]
7. 16. Thomson CA, Morrow KL, Flatt SW, et al. Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial. Obesity [PubMed]
8. 17. Booth JN, Bromley LE, Darukhanavala AP, Whitmore HR, Imperial JG, Penev PD. Reduced physical activity in adults at risk for type 2 diabetes who curtail their sleep. Obesity. 2012;20:278–84.[PMC free article] [PubMed]
9. 18. Benedict C, Hallschmid M, Lassen A, et al. Acute sleep deprivation reduces energy expenditure in healthy men. The American journal of clinical nutrition. 2011;93:1229–36. [PubMed]
10. Colgan M, Colgan LA. The Perimenopause Solution. Vancouver Science Books, 2010.
11. 19. Dzaja A, Arber S, Hislop J, et al. Women’s sleep in health and disease. Journal of psychiatric research.2005;39:55–76. [PubMed]
12. 20. Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ. Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Annals of internal medicine.2012;157:549–57. [PubMed]
13. 21. Mullington JM, Chan JL, Van Dongen HP, et al. Sleep loss reduces diurnal rhythm amplitude of leptin in healthy men. Journal of neuroendocrinology. 2003;15:851–4. [PubMed]
14. 22. Wing RR, Matthews KA, Kuller LH, Meilahn EN, Plantinga PL. Weight-Gain at the Time of Menopause. Arch Intern Med. 1991;151:97–102. [PubMed]
15. Stern JH et al. Short sleep duration is associated with decreased serum leptin, increased energy intake and decreased diet quality in postmenopausal women. Obesity (Silver Spring). 2014 May;22(5):E55-61. doi: 10.1002/oby.20683. Epub 2014 Jan 9.