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The role of exercise and physical activity in weight loss and maintenance
Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS · Progress in Cardiovascular Diseases 56(4):441–447 · 2014
Key finding
Exercise alone yields modest weight loss, but is strongly tied to keeping weight off — matching Galpin's 5-4-3-2-1 rationale.
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Insufficient sleep undermines dietary efforts to reduce adipositySame calorie deficit, 5.5 h vs 8.5 h sleep: the short sleepers lost 55% less fat and 60% more lean mass, and were hungrier.Effect of sleep extension on objectively assessed energy intake among adults…Extending sleep by ~1.2 h cut energy intake by ~270 kcal/day with no diet advice — participants simply ate less.Brief communicationTwo nights of 4 h sleep raised ghrelin, lowered leptin and increased appetite ~24%, especially for calorie-dense carbs.Impact of sleep debt on metabolic and endocrine functionSix nights of 4 h sleep impaired glucose tolerance and raised evening cortisol in healthy young men.Effects of experimental sleep restriction on weight gain, caloric intake, and…Sleep-restricted adults gained ~1 kg in 5 days, mostly from late-night eating.
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