Is It Better to Get More Sleep or Work Out for Weight Loss?

Although regularly working out is a common requirement for weight loss, sleeping can also affect your weight-loss effort, because it affects hormones in your body that are associated with weight loss. Instead of sacrificing one for the other, establish a healthy balance between the two to optimize your weight loss.

  1. Sleep Requirement

    • According to the National Sleep Foundation, adults should get between seven to nine hours of sleep every night. A lack of sleep affects your weight, because it increases the production of ghrelin in your body and reduces the production of leptin. Ghrelin is a hormone that triggers hunger, while leptin tells your brain that you're satiated and full. These hunger-regulating hormones also influence your metabolism and the way your body uses fat and glucose. During times of insufficient sleep, all of these factors are negatively affected.

    Exercise Requirement

    • Losing 1 to 2 pounds per week is a healthy weight-loss rate that's commended by the U.S. Department of Health and Human Services. Although dieting alone can reduce your caloric intake so you lose weight, exercising can increase the number of calories you burn and make it easier to keep the weight off. Gradually work your way up to performing 150 to 300 minutes of moderate cardio per week and include strength training on two days.

    Dietary Requirement

    • Even if you meet the expert-recommended sleep and exercise requirements, if your diet is unhealthy and high in saturated and trans fats, sugar, salt and cholesterol, you're sabotaging your weight loss. Eating smaller portions and replacing high-calorie foods with low-calorie foods can contribute to your weight loss. Eat a healthy diet that emphasizes vegetables, lean protein, fruits, whole grains, and fat-free or low-fat dairy. Your diet shouldn't feel like you're depriving yourself so you can maintain it for the long run and establish a healthy lifestyle.

    Things to Consider

    • By going to sleep and waking up at the same times every day you can ensure you're getting enough sleep every night. A relaxing bedtime routine that includes taking a bath or listening to soothing music can promote sleep. Getting enough sleep should leave you alert and productive during your waking hours so you can get the most out of your workout and prevent injuries. Also, before changing your daily routine, consult a doctor, especially if you've been inactive or have a health condition or injury.