Am I gaining fat due to lack of sleep?

[staengsen]

Hello experts,

I noticed that I have gained considerable amounts of fat during the last 4 weeks, albeit not having changed my daily macros or energy intake, nor my workouts at all. The only possible explanation I can think of is that my quality of sleep has decreased drastically (it gets bright pretty early now, I cannot properly darken my room though) over the past few weeks.

May I kindly ask you whether you have any personal experience with this issue or can explain the underlying biological mechanism at work if my suspicion is correct. Studies would be greatly appreciated as well.

Thank you very much and have a nice day,
Stan

[ironwill2008]

Hello experts,

I noticed that I have gained considerable amounts of fat during the last 4 weeks, albeit not having changed my daily macros or energy intake, nor my workouts at all. The only possible explanation I can think of is that my quality of sleep has decreased drastically (it gets bright pretty early now, I cannot properly darken my room though) over the past few weeks.

No.

Gaining fat is all about calorie intake over and above your maintenance calorie level. It has nothing to do with the quality of sleep or the 'darkness' of your room.



If you want to lose fat, eat less.

[Griddlelol]

No.

Gaining fat is all about calorie intake over and above your maintenance calorie level. It has nothing to do with the quality of sleep or the 'darkness' of your room.



If you want to lose fat, eat less.

While what you say is technically correct, having poor sleep and having a light room when trying to sleep is directly, causatively linked to fat accumulation. This can be through decreased exercise motivation, increased appetite and cravings for unhealthy food.

The obvious answer for OP is No, eat less. However with poor sleep, it's going to be harder to do. OP fix your sleep and fix your diet. They're both important.

[Jammer02xd]

No.

Gaining fat is all about calorie intake over and above your maintenance calorie level. It has nothing to do with the quality of sleep or the 'darkness' of your room.



If you want to lose fat, eat less.

He's right but to add to it sleep can be a factor. The less sleep you get the more your body is stressed, the more cortisol it produces and the harder it will be to lose weight. I also think the science says you become more insulin sensitive when sleep deprived?? Can it play a factor? I absolutely believe that it can, but at it's core the problem is you're eating too damn much.

[juggernaut74ia]

While what you say is technically correct, having poor sleep and having a light room when trying to sleep is directly, causatively linked to fat accumulation.

I'd like to see a citation for this.

I can buy that it might INDIRECTLY affect your ability to maintain a calorie deficit (too tired to exercise, etc)...or even that it might slightly affect your calories expended vs. what might be expected...but I am skeptical that there is a direct causative effect on fat accumulation while eating at maintenance or a true deficit.

[vsportsguy]

I'd like to see a citation for this.

I can buy that it might INDIRECTLY affect your ability to maintain a calorie deficit (too tired to exercise, etc)...or even that it might slightly affect your calories expended vs. what might be expected...but I am skeptical that there is a direct causative effect on fat accumulation while eating at maintenance or a true deficit.

Lack of sleep can negatively impact your hormones (cortisol, glucose tolerance, leptin, ghrelin, GH) which can effect body composition. Calories in calories out will always be the driving factor, but changes in hormones absolutely play a role in how your body utilizes those calories.

[juggernaut74ia]

Lack of sleep can negatively impact your hormones (cortisol, glucose tolerance, leptin, ghrelin, GH) which can effect body composition. Calories in calories out will always be the driving factor, but changes in hormones absolutely play a role in how your body utilizes those calories.

Yeah I guess that's what I mean that I can buy into the argument that your "calories out" might be adversely effected by hormone imbalances etc, such that what you think would be a deficit on a "regular" amount of sleep would be less of a deficit or maybe not a deficit at all with less sleep.

But I DON'T buy (at least not without a better citation) that:
1. The effect is so great that one would gain "considerable amounts of fat" (OP's words) in 4 weeks and
2. That the lack of sleep is directly causative of fat accumulation (the contention of the poster I quoted)

[Serpentarius]

hormones are absolutely UNimportant in any aspect of fitness. people are too caught up in studies that dont apply to them. change your lifestyle, stop getting bad sleep, cut out the cheetos, and health with come.