Relieve Stress, Moderate Sleep to Help Lose Weight

By Rick Nauert PhD Senior News Editor
Reviewed by John M. Grohol, Psy.D.on March 31, 2011

Reducing stress levels and obtaining at least six hours, but no more than 8 hours, of sleep a night is part of a better recipe to lose weight.

Researchers found that people trying to lose at least 10 pounds were more likely to reach that goal if they had lower stress levels and slept within the six- to eight-hour limit.

Nearly 500 participants in Oregon and Washington took part in the study. The research measured whether sleep, stress, depression, television viewing, and computer screen time were correlated with weight loss.

Several previous studies have found an association between these factors and obesity, but few have looked at whether these factors predict weight loss.

“This study suggests that when people are trying to lose weight, they should try to get the right amount of sleep and reduce their stress,” said lead author Charles Elder, M.D., M.P.H., an investigator with the Kaiser Permanente Center for Health Research.

“Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep. For some people, mind/body techniques such as meditation also might be helpful.”

The study involved two phases: during the first phase, participants were asked to lose at least 10 pounds over six months. If they succeeded, they moved to the second year-long phase of the study, which tested a complementary acupressure technique against more traditional weight-maintenance strategies. Findings from phase two are not yet available.

During the study’s first phase, all participants attended weekly meetings at which they were weighed and advised to reduce calorie intake by 500 calories per day, adopt a low-fat, low-sugar diet with lots of fruits and vegetables, increase physical activity to 180 minutes a week, and keep daily food records.

People who kept more food records and attended more meetings were more likely to lose weight during this phase of the trial.

Participants also were asked to report levels of insomnia, stress and depression, and to record how much time they slept and spent watching television or using a computer. The research team found that sleep and stress levels were good predictors of weight loss, but depression and screen time were not.

People with the lowest stress levels who also got more than six hours, but not more than eight hours, of sleep were most likely to lose at least 10 pounds. In fact, nearly three-quarters of this group moved on to the second phase of the trial, and were twice as likely to be successful as those who reported the highest stress levels and got six or fewer hours of sleep per night.

Participants who qualified for the second phase were divided into two groups: one received monthly guided instruction in the Tapas Acupressure Technique, which involves lightly touching specific pressure points on the face and back of the head while focusing on a problem (i.e., maintaining weight loss).

The other group also met monthly with a trained interventionist and a support group, but used more traditional nutrition and exercise techniques to keep weight off. Both groups met for six months and then were followed for another six months to see which group kept more weight off. Results of that phase of the trial should be available in late 2011 or early 2012.

The study authors caution that their findings may not apply to all groups trying to lose weight. The authors also noted that the participants were highly motivated, and that 90 percent had attended at least some college.

These studies are part of ongoing research to better understand weight loss and the key factors to maintaining optimum weight. Another study last year found that the more people logged on to an interactive weight management website, the more weight they kept off.

Researchers also found that keeping a food diary can double a person’s weight loss and that both personal contact and web-based support can help with long-term weight management.

The paper, published in the International Journal of Obesity, was the result of a study funded by the National Institutes of Health’s National Center for Complementary and Alternative Medicine.

Source: Kaiser Permanente

Related News Articles
-->Related Clinical Articles
-->

 

 

Eating Disorders, General, Health-related, LifeHelper, Mental Health and Wellness, Professional, Psychology, Psychotherapy, Research, Sleep, Stress -->

« News Index

SleepSleep Disorders Overview SymptomsInsomniaSleep ApneaRestless Legs SyndromeNarcolepsyNightmaresSleepwalkingSleep Terrors Browse through our entire sleep library Tips and GuidesTips for a Good Night's SleepA Guide to Sleeping BetterKids and Sleep Clinical TrialsOnline Resources
 From Our News BureauFacebook Revealed to be Psychology Experiment Gone Wrong Brain Volume Reductions Found in Teen Boys with Conduct Disorder Insights on the 'Aha' Moment
Just Published...An Open DoorOkay – I’m Ready To Be A Survivor Again!How to Shift to a More Positive Mindset
What's Hot5 Top Skills Proven to Entice Your Mate to Love & Respect YouadvertisementMost Popular NewsFacebook Revealed to be Psychology Experiment Gone Wrong Brain Volume Reductions Found in Teen Boys with Conduct Disorder Insights on the 'Aha' Moment Media Influences Change in Female Roles Social Anxiety in Children Linked to Nonverbal Communication Failures Depression Dulls Sensitivity to Partner's Thoughts, Feelings No Afterglow But Blues Instead for Many Women Scientists Find New Piece in Schizophrenia Puzzle FDA Reviews Claims that Artificial Food Dyes Contribute to Hyperactive Behavior Most Popular Blog PostsHas Psychiatry Really Abandoned Psychotherapy? Behind the New York Times Story Do You Feel Like a Fake? Google Science Fair 2011 How to Be Afraid: An Interview with Taylor Clark How to Spot a Narcissist Pediatrics Gets it Wrong about 'Facebook Depression' 33 Favorite Self-Help Books of Psychologists How Long For Good Sex? 5 Minutes Will Do Is Grief a Mental Disorder? No, But it May Become One! Pristiq versus Effexor XR Subscribe to Our Weekly Newsletter

advertisement
Find a Therapist

Users Online: 3295
Join Us Now!
Local GuidesAll Guides
Alabama
Alaska
Arizona
Arkansas
California
Colorado
Connecticut
DC
Delaware
Florida
Georgia
Hawaii
Idaho
Illinois
Indiana
Iowa
Kansas
Kentucky
Louisiana
Maine
Maryland
Massachusetts
Michigan
Minnesota
Mississippi
Missouri
Montana
Nebraska
Nevada
New Hampshire
New Jersey
New Mexico
New York
North Carolina
North Dakota
Ohio
Oklahoma
Oregon
Pennsylvania
Rhode Island
South Carolina
South Dakota
Tennessee
Texas
Utah
Vermont
Virginia
Washington
West Virginia
Wisconsin
Wyoming


  #footer { height:220px; } #foot-mid { margin:0 0 0 40px; } Home • About Us • Advertise with Us • Contact Us
Privacy Policy • Terms of Use • Site Map • Disclaimer/Disclosure • Feeds

Download the Psych Central Toolbar

Copyright © 1992-2011 Psych Central. All rights reserved.
Site last updated: 3 Apr 2011

Psych Central Professional
Psych Central Answers
Psych Central Blog Network
Psych Central News
Tests & Quizzes
Sanity Score
Forums • NeuroTalk

ADHD
Anxiety
Bipolar
Depression
Schizophrenia
Psychotherapy

We comply
with the
HONcode
standard:
Verify here