Too little or too much shuteye packs on pounds

By Steve Mitchell
MSNBC contributor
updated 8:04 a.m. ET, Wed., April. 2, 2008


Hours in the sack may have more to do with your weight than hours in the gym, finds a new study that shows too little — or too much — shuteye is a major factor in obesity.

Previous research has found that lack of sleep is associated with weight gain, but it was unclear whether the sleep problems drove the weight increase or vice versa.

To get a better handle on this chicken-or-egg issue, Canadian researchers tracked how people’s sleep patterns affected their weight over a six-year period. In the study, which appears in Tuesday’s issue of the journal Sleep, those getting six hours or less of shuteye nightly were more likely to become overweight or obese compared to those getting a solid eight hours of nightly slumber. And surprisingly, those getting nine or more hours of sleep were also more likely to become overweight or obese.

The findings indicate “a good night’s sleep might be good for body weight,” said Jean-Philippe Chaput, lead author of the study and a preventive medicine specialist at Laval University in Quebec City, Canada.

Double whammyThe weight gain in the short sleepers makes sense, Chaput said, because lack of sleep causes a double whammy. It leaves us too tired to exercise while at the same triggering changes in the body, such as a decrease in levels of the hormone leptin, that make us feel hungrier, so we tend to eat more.
Why the long sleepers would gain weight is not entirely clear, however. One explanation is that long sleepers may actually be short sleepers. They may be spending more time in bed but not actually getting good quality sleep, Chaput said.

“This is a warning to the public that sleep is critical to good health,” said Dr. Michael Sateia, chief of the sleep medicine section at Dartmouth Medical School in Lebanon, N.H.

The findings suggest that lack of sleep may be contributing to the rising rates of obesity, said Dr. Mary Susan Esther, director of the sleep center at the Charlotte Eye, Ear, Nose and Throat Clinic in Charlotte, N.C., and president-elect of the American Academy of Sleep Medicine.
Esther has already noticed in her own patients that adequate sleep is important for shedding pounds. “I always tell my patients who want to lose weight, be sure you get enough sleep,” she said.

In the study, 276 men and women, ranging in age from 21 to 64, answered questions about how long they slept each night at the beginning of the research and then again six years later.

Participants who initially reported sleeping five to six hours nightly were about 35 percent more likely to gain 11 pounds and and nearly 30 percent more likely to pack on enough weight to be deemed obese over the years than those who reported getting seven to eight hours of shuteye each night. Participants getting nine to 10 hours of sleep were 25 percent more likely to gain 11 pounds and more than 20 percent more likely to become obese than the ideal sleepers.
The increased risk of weight gain and obesity in the short and long sleepers held true even after controlling for other factors, such as initial weight and exercise levels.

For those who have having trouble sleeping, both Sateia and Esther said the first step is to incorporate good bedtime practices, including following a regular time for going to bed and avoiding excessive use of alcohol and caffeine.

Although a visit to the doctor or a sleep specialist might be required to rule out medical conditions that can cause sleeping problems, both Sateia and Esther said the most common problem is people’s difficulty to unplug from the Internet or television at night to give themselves time to wind down.

Often, something as simple as turning off the computer or TV an hour before to going to bed can be enough to fix the problem, Sateia said.

For Mick Hager, 47, stress from his job in his late 30s was the beginning of a downward spiral that led to problems sleeping and weight gain. Hager, who lives in Green Bay, Wis., credits improving his sleep quality with helping him drop 104 pounds that he has kept off for seven years.

Hager said the key to his success was starting an exercise program and keeping a consistent nightly routine that involves going to bed at the same time and not doing anything strenuous for several hours before turning in.

“It was an entirely life-changing event,” Hager said of his enhanced slumber. “My quality of life improved, I felt better, and I no longer felt stressed or anxious.” And that in turn allowed him to keep up his exercise regimen and maintain his weight. “I don’t think I would have had the energy to work out if my sleep hadn’t improved,” he said.

© 2008 MSNBC Interactive

Status

Okay, where am I now? After all of the travel, exercising in various hotel chains, trying to remain flexible because I gave up the first class seat and sat in the middle seat in coach so I could get home 90 minutes earlier.......I'm good! We have a group of us going through the same fitness program that are competing and pushing each other for results, and even with all of the travel inconveniences, I would say my chances of winning are still as good as anybody else's. Sure some may have been in worse shape to begin with, so they are going to show more dramatic results, but at the end of the day, who is in the best shape at the end?

I've lost around 30lbs (updated 5/2/08), but I don't really focus on the scale too much. I'm trying to build lean muscle so I can stay thin for the rest of my life. No more bouncing around for this guy. On one side of the family I have blood sugar issues to watch, on the other I have poor knees due to large frames (being kind here). Let's face it, us farm boys know how to clean a plate! I finally found a program that I can live with and maintain - yes, it is a challenge every day, but that is why it works for me.

As I stated, the scale doesn't tell me as much as my fat caliper and workout log do.

Here's the physical results to date (I'll try to keep this updated):



......and straight from my workout log:

Day 40 during Back/Legs routine: 52 pullups

Day 47 during Back/Legs routine: 67 pullups

Day 61 during Back/Legs routine: 82 pullups

Day 68 during Back/Legs routine: 100 pullups

Day 82 during Back/Legs routine: 120 pullups

Day 105 during Back/Legs routine: 146 pullups

I think the results speak for themselves. I have seen that everyone is different. I dropped weight very rapidly on every diet, while my wife struggles. Very frustrating to her, but at the same time, I can also add it back on quicker!!

16 Pantry Essentials

Here in Pennsylvania, everytime there is a prediction of an inch of snow, there seems to be a mad house rush to the market. I truly at times believe the grocers have some control over the weather report. But just in case there really isn't a way to get out to the market, what should us avid dieters, born again health freaks stock? The best-case scenario is that you've been to the farmers market and stocked up on fresh fruit and veggies, lean meat and fish, and other healthy staples. But when you get those items home and someone's polished off the last chicken breast, the fresh blueberries have sprouted green fuzz, and that head of romaine is now a brown puddle at the bottom of the crisper, it's time for Plan B. And hopefully, Plan B isn't that folder of delivery menus you've been collecting i weather permitting. You can save money and your diet by storing up some nonperishable items for a rainy/snowy day. Here's a list of items a healthy pantry shouldn't be without.

Canned tuna. This is a great source of protein and omega-3 fatty acids—120 calories and 30 grams of protein in one six-ounce can. Try to buy tuna packed in water instead of oil to reduce fat and calories. And look for preparation methods that aren't mayonnaise-based. Other good fish sources include canned salmon, sardines, or anchovies (although you might want to watch the sodium content in these). Note: Consuming large amounts of fish, including tuna, can expose you to unhealthful levels of metal contamination (especially mercury). Generally, the benefits of eating fish far outweigh the risks, but it's worth mentioning to your physician to determine whether you need to limit your fish intake.

Instant oatmeal. Oatmeal you prepare on the stove is OK, too. But for those of us who are culinarily or time-challenged, instant is the way to go. Low in fat, high in fiber, oatmeal is a great filling breakfast or snack. Try to skip the presweetened, flavored oatmeals though. You're better off adding your own sugar, maple syrup, or honey, as you're more likely to add less than the manufacturer. Better yet, try to accustom your palate to eating it plain. The first few times might have a higher yuck factor, but before long, you'll wonder how you ever ate it so sweet. There are also a lot of oatmeals on the market with added ingredients like soy and flaxseed—even healthier!


Protein powder. Needless to say, in my unbiased opinion, the tastiest, healthiest protein powder on the market is Beachbody's Whey Protein Powder. Protein powder has a pretty long shelf life, and adding a scoop to your morning oatmeal or smoothie is a great way to pack in some protein when your eggs and cottage cheese are a little past their prime. Beachbody also has this nifty program where they will ship you a new supply each month - I use it primarily for the Recovery drink.


Peanut butter. The best peanut butter will be preservative-free and only contain peanuts, and will have to be refrigerated after being opened. Two tablespoons will give you eight grams of protein (although don't go "nuts"—those tablespoons also have 16 total grams of fat). If you get bored with peanut butter, you might give almond or soy nut butter a try. Nut butters are also great additions to smoothies.

Canned vegetables. Fresh vegetables are usually better, and organic better still, but the downside of getting rid of nasty preservatives in your veggies is that they tend to spoil faster. Believe me, ask my crisper. Enter frozen and canned vegetables. In my opinion, frozen tastes better, but thawing adds another step to the preparation process and real estate is at a higher premium in the freezer than the cupboard, so canned vegetables win for their convenience. The only downside besides a mushier texture is the sodium that some brands load their veggies with. Read the label to make sure you're getting the veggies with the least salt.

Canned fruit. Similar to the veggies, canned fruit is another easy option. Just make sure to avoid fruit that has been packed in heavy syrup. Even light syrup is the wrong direction dietwise. Try to find fruit packed in its own juice.

Legumes. Canned or dried, it's great to have a supply of lentils, pinto beans, kidney beans, low-fat refried beans, and/or garbanzos on hand. As with other vegetables, watch the sodium content in the canned beans. Dried beans won't be as mushy as canned, but can require soaking overnight to achieve a non-tooth-breaking consistency. The lentil is a wonderful dried food that tastes great, has lots of fiber, and does not require soaking.

Broth and soup. Every good cook should have several cans of chicken, beef, or vegetarian broth on hand—preferably reduced fat and low sodium. Bouillon cubes add a prep step, and can be saltier, but work in a pinch. Broth is a great way to flavor rice, vegetables, and pasta, and can be used instead of oil or butter to sauté foods. Some cooks recommend filling an ice cube tray with broth and using a cube at a time. Although make sure everyone in the household knows this system as I've seen many a cocktail hour ruined this way. Low-sodium soups are also great, but check the labels carefully. And if the name of the soup begins with "cream of" it probably isn't the best diet choice.

Whole-grain pasta. There has been an encouraging trend in the pasta market, with brands now offering whole-grain versions of the old white-flour standbys. Some brands also include flaxseed, protein, and other healthy stuff. Grant you, some brands of adulterated pasta also taste like feet. Some sampling may be required before you find the one that's right for you. Many times, I'll have two pots going one with the white stuff for the kids, and one with whole-grain for the adults.

Tomato sauce. Tomatoes are full of the antioxidant lycopene, and cooked tomatoes have even more of it than raw tomatoes, so using canned and cooked tomatoes is actually a potentially healthier choice than the farmers market tomatoes. Canned tomatoes, sauce, and paste are all great ways to get all the nutrition the tomato packs in, but with all due respect to former President Reagan, ketchup is barely a vegetable. It's mostly salt and corn syrup. As with all canned food, watch the sodium.

Brown rice. Rice has an incredibly long shelf life and is easy to prepare, and brown rice and wild rice have lots of fiber. And now, there are even microwave versions available!

Nuts. Nuts are a great snack. They're filling and high in omega-3s. They're also high in fat though, so portion control is a must. I like buying the nuts with the shells on. Having to shell them myself slows me down a little, so by the time my stomach finally tells my brain it's full, I haven't powered through an entire bag.

Flaxseed. This usually has to be refrigerated after it's been opened, but having ground flaxseed on hand is a great way to add a little fiber and some heart-healthy omega-3s into your diet. It's very versatile and has a mild, nutty flavor that goes with almost anything. You can add a couple of teaspoons to a smoothie, a bowl of soup, or a salad.

Tea. The best tea, healthwise, is probably green tea. But black tea has some healthy properties as well, and herbal teas offer a whole range of benefits.

Condiments. Sometimes the healthiest food is not always the tastiest. Instead of resorting to salt and fats to make a meal more savory, it's good to keep a small army of healthy, flavorful condiments on hand. Vinegars, mustards, and hot sauces are among the many available flavor-izers that can perk up a drab dish without adding additional fat or calories - just watch the sodium!

Energy bars and shakes. When all else fails, I say, hit the bar. Actually, I'm usually talking about the other kind of bar, but energy bars are great too, and far more nutritious. I know several people who are short on time (and also the love of cooking) who practically live on them. But, to repeat our tired refrain yet again, it is important to read the label. Some brands are little more than glorified candy bars that have an oat or two mixed in. Try to find bars and shakes that offer a balanced mix of protein, carbs, and healthy fats, such as Beachbody's P90X® Peak Performance Protein Bars and Meal Replacement Shake.

Recovery

Courtesy of Mike French, an experienced P90Xer:

P90X and DOUBLES or EXTRA workouts, P90X should be the PRIMARY workout each day. People think that they need to do extra workouts EVERY day to get faster results for this program. This is simply not true.Realize that your body has a FINITE amount of energy to repair/build muscle and recover from your workouts. If you are applying the PROPER intensity to your X workouts, you don't need to do ANYTHING else.

Every time you do additional workouts during the day you are taking away from your body's ability to recovery.SIMPLE RULE: NO RECOVERY = NO PROGRESS Make no mistake about this.

How can you add muscle if your body can't recover from 2 workouts a day?

RECOVERY is the key to EVERYTHING folks.Think of your body like a Bank account:Your RECOVERY is deposits in the Bank.Your workouts are withdrawals from the Bank.What happens when your withdrawals outnumber your deposits? We need to be stronger EVERY day. You can't get stronger if you can't recover from your workouts. Realize that building metabolism enhancing muscle will get you leaner FASTER than tons of EXTRA cardio.

Mike gives an excellent example: During his first round of the X he was doing the EIFB almost daily during the last 30 days in an effort to get as lean as possible. He did get very lean, and he also got down to 168 lbs. Too light for his frame. IHe burned precious muscle in an effort to lean out.Now he is getting STRONGER every workout and giving each X workout 100%.

The result? He is MUCH thicker, stronger, heavier and leaner right now.Emphasizing getting stronger, building muscle, and RECOVERING has made all the difference in the world for him.

Here are some thoughts on RECOVERY:Workouts provide the stimulus for change; the change itself (an improvement in fitness level) takes place during the periods between workouts. How quickly and completely this recovery takes place is result of many commonly overlooked factors, including specific dietary habits, supplementation, age and personal stress levels, just to name a few.

Factors That Effect Recovery Rates:

• Age - Older individuals will need longer recovery periods than their younger counterparts. It is suggested that around 25 years old is when most trainees will need to start to allow for longer recovery periods.
• Experience - More experienced trainees will need less recovery time than new trainees will.
• Psychological Factors - Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have very powerful physical manifestations - headaches, insomnia and an increase in catabolic hormones such as cortisol, just to name a few.
• Replenishment of Nutrients - The availability of key micro- and macronutrients in a person's nutrition will have a large impact on recovery.While not usually considered therapeutic, nutrition plays a huge role in the speed and completeness of recovery. Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs and fats must all be present in proper amounts in order for the body to fully recover from training. A deficiency in even one key nutrient could slow this process down greatly, if not grind it to a complete halt.

Proper nutrition can not be stressed enough when talking about the overall success of a fitness program and most trainees' frustration about their lack of progress can be traced back to this recovery factor. Personally, I drink a Recovery Drink after every workout, I've tried a few, and I prefer the BeachBody Orange Creamsicle. The Endurox is not bad either, a few more calories, not quite as tasty, and about 20% more expensive even after shipping. I'd stay away from the Accelerade - half the calories, half the cost, and taste like stomach bile, or at least the lemon did to me. I also down a glass of whey protein before workouts, I add in another one usually during the day. Whey is quickly digested. In the vening, instead of the pint of Ben & Jerry's I used to have, I have a protein shake made out of Casein Protein, just like whey it is made from milk, but it is slow to digest. I think of it as "time release" protein, and my body works hard to digest it through the evening, burnoing a few more calories....I hope. But also helping my muscles to recover and build!

My Weekly Diary

Week 1 - I spent working out in a hotel and trying to eat healthy. Bands when traveling allow a high number of reps, but I really prefer weights.

Week 2 - Added an inch to both biceps and thighs, 17" biceps and 25" thighs on 2/8. Strength is down, cannot do as many push ups and pull ups as I did in week 1.

Week 3 - Added another 1/2 inch to biceps. Feeling lean and in shape, flexibilty has vastly improved, along with strength, which is now much better than week 1.

Week 4 - Rest week, missing the muscle building exercises, but really like the core workout, ready for week 5

Week 5 - Spent in Las Vegas at trade shows and exercising in the hotel room. Lots of additional walking and standing, but also some late nights. Diet was as good as possible, other than an occasional sugar free red bull with vodka.

Week 6 - Started playing hockey again. Performance in hockey was outstanding but really drained the energy. seems as though being in better shape has allowed me to push harder but that has also resulted in more muscle soreness after.

Week 7 - Great week! really pushing my last week before resting up next week for the last week of Phase 2.

Week 8 - Another trade show week, exercising in the hotel room. Tried the exercise room in the hotel, drew some spectators that were all interested, but felt that their travel wouldn't work with the program.

Week 9 - Getting great results judging by my 60 day photos, very noticeable difference. Friendly competition on the Team Performance thread has kept me motivated, focused, and pushing play. Only 1.5% more body fat to lose to reach goal!! Weight is going up, while fat % is going down!!! Dropped the carbs due to travel and felt it....whoa, time to move them back up!

Week 10 - Starting my evolution into coaching. Still feeling the burn, switching between Phase 1 and Phase 2 workouts really has the muscles confused!

Week 11 - Great results this week. Another week involving travel. Had an insurance test on Friday for Super Premium rates, at 6'1" needed to weigh under 200lbs, which I did a few weeks ago until I added all of this muscle. So I had a salad last night for dinner and drank very little water before the weigh in....tough to do on a legs/back day (108 pullups!!). Came in under on my scales, but 1lb over on theirs....unfortunately, the height measurement was really strange - Dr.'s office and my tape measure says 6'1", but the nurses tape measure said 5'11" - now I know where all of the weight went.

Nutrition

Okay, nutiriton is the key for P90X. Sure exercising and building muscle is important, but if you really want to see that 6-pack, you may have to remove a few sheets of fat.....I know I did.

Phase 1 - To me seemed very similar to the South Beach or Adkins diets. Heavy on proteins and light on carbs. But, there are 6-8 meals a day, so I never felt like I was hungry. I know in South Beach and Adkins, I always seemed to get hungry. There is a good nutrition guide that gives solid manageable meals. I generally cook for the entire family myself and didn't have a problem, even with little ones.

Phase 2 - Complex carbs are upped here, and you need it. In Phase 1 the body went through a transformation, now it is evolving. I lost 25lbs in Phase 1, which is extreme, many people don't lose that much; however, everyone I know has lost inches and body fat. To put it in perspective, I got down to almost 190 lbs on the South Beach diet, but my waist was almost two inches bigger compared to my 200+ lbs now. Remember long term fat burning requires muscle, and lean muscle growth is what we are targeting. I added a few pounds back in this stage, but dropped another 5%!! body fat!

Phase 3 - More complex carbs are added, and I personally started to feel hungry here. I'm now half way through Phase 3 and back to losing some weight, but I've trained my body now to eat what I need with a small meal every two hours.