# 睡眠与减脂

同样的饮食，睡 5.5 小时与 8.5 小时相比，减掉的脂肪少 55%。睡眠是一件减脂工具。



## 要点

- 减脂期睡够 7 小时，否则掉的是肌肉不是脂肪。

- 睡眠不足＝更饿、胰岛素敏感性更低。

- 每天或每周称重，并与睡眠对照。



## 来源

- Insufficient sleep undermines dietary efforts to reduce adiposity (Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD, 2010)

- Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial (Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA, 2022)

- Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite (Spiegel K, Tasali E, Penev P, Van Cauter E, 2004)

- Impaired insulin signaling in human adipocytes after experimental sleep restriction (Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ, 2012)

- The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men (Saner NJ, Lee MJ, Pitchford NW, et al., 2020)

- Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults (Spaeth AM, Dinges DF, Goel N, 2013)

- Meta-analysis of short sleep duration and obesity in children and adults (Cappuccio FP, Taggart FM, Kandala NB, et al., 2008)

- Social jetlag and obesity (Roenneberg T, Allebrandt KV, Merrow M, Vetter C, 2012)

- Influence of sleep restriction on weight loss outcomes associated with caloric restriction (Wang X, Sparks JR, Bowyer KP, Youngstedt SD, 2018)

---
这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

SleepShred for iPhone: https://apps.apple.com/app/id6802040541