Did you know that Thailand ranks second in ASEAN for the highest population with abdominal obesity? This problem not only affects health but also impacts quality of life and personal confidence. Therefore, many people turn to exercise and dieting to lose weight and reach their desired range. If you are one of those who are only focusing on these two things, be aware that you might be on the wrong track. But don't worry, this article will clarify things for you.

Factors in Weight Management

First, we need to go back to basics and understand what factors cause weight gain or loss.

1. Calories

Most people prioritize this factor. Some do it correctly by thoroughly studying nutrition and reducing certain types of food. Others do it incorrectly, without studying, being too lazy to think, and skipping meals entirely. Doing this can only harm the body. Initially, weight might decrease, but after a while, the body will become stressed and eventually experience a yo-yo effect.

2. Exercise

When you want to lose weight, the first thing that comes to mind is exercise. Moving your body is good and should be done, as it helps stimulate metabolism, lung and heart function, and various hormone systems. But did you know that exercise only accounts for 20% of weight control?

3. Fiber and Water

Many people don't know about this factor and thus neglect it, leading to unsuccessful weight loss. These two elements not only help the body achieve balance but also enhance the function of various systems, especially the absorption and digestive systems, allowing the body to use energy more efficiently.

4. Sleep

Have you noticed that no matter how strictly you diet or intensely you exercise, if you don't get enough rest, your weight doesn't go down? Or, in the worst case, your weight unexpectedly increases.

Ghrelin and Leptin Hormones

These are two crucial hormones that hold the secret to this matter. Once we understand their roles and functions, losing weight will no longer be difficult.

Ghrelin and leptin hormones are directly related to our appetite. Ghrelin is secreted by the stomach and stimulates appetite, while leptin is a hormone secreted by fat cells and controls appetite. Therefore, to control weight, it is necessary to control and maintain a good balance between these two hormones, reducing ghrelin secretion and increasing leptin secretion. However, if you don't get enough sleep, the situation reverses: ghrelin secretion increases, and leptin secretion decreases. This is because the body is intelligent and recognizes that we spend more time active during the day, so it prompts us to eat to store enough energy for use.



So, do you believe now that sleep really helps with weight loss? Because insufficient sleep is a terrible monster that destroys your body. It not only affects hormones that control appetite but also makes your body tired, disrupting your metabolism. Even if it's not about weight loss, insufficient sleep has severe impacts on every aspect of life. So, remember that the key to a healthy body is efficient sleep.