Lack of Sleep Linked to Increased Abdominal Fat, Especially Visceral Fat
Many adults routinely experience insufficient sleep. New research from the United States investigates the impact of sleep deprivation on weight and fat distribution, revealing a clear connection: even a short period of restricted sleep – just four hours per night for two weeks – can lead to noticeable changes in body composition.
Compared to participants who maintained adequate sleep, those with limited sleep experienced a 9% increase in total abdominal fat and an 11% increase in visceral fat, the particularly harmful type of fat stored deep within the abdomen around internal organs. These findings were published in the Journal of the American College of Cardiology.
How Sleep Deprivation Contributes to Weight Gain
A key finding of the study centers on increased calorie consumption among sleep-deprived participants. During the period of restricted sleep, they consumed an average of over 300 additional calories per day. Notably, protein intake rose by approximately 13% and fat intake by 17% during this time. However, overall energy expenditure remained relatively stable, meaning the body wasn’t burning significantly more calories despite increased wakefulness. The excess energy was primarily stored as fat, particularly in the abdominal region.
The increase in calorie intake was most pronounced in the initial days of sleep restriction. While food intake eventually returned to baseline levels, visceral fat continued to accumulate, suggesting a more complex relationship than simply increased eating.
The Risks of Visceral Fat
Visceral fat differs from subcutaneous fat, which is stored directly under the skin. Visceral fat is deposited deep within the abdominal cavity, surrounding vital organs like the liver and intestines. Because it’s not visible externally, it can be easily overlooked. However, this type of fat is considered particularly dangerous due to its strong association with cardiovascular disease, type 2 diabetes, and metabolic disorders.
“Lack of sleep appears to divert fat to the internal area,” explained Virend Somers, M.D., Ph.D., the Alice Sheets Marriott Professor of Cardiovascular Medicine, and principal investigator of the study. “Although calorie intake and weight decreased during the recovery period, visceral fat continued to increase. This suggests that insufficient sleep is a previously unrecognized trigger for visceral fat deposition and that catch-up sleep does not reverse this, at least in the short term.”
This implies that even after returning to a normal sleep schedule and potentially reducing caloric intake, the previously accumulated visceral fat may persist for a period of time.
An Underestimated Risk Factor
Researchers express concern that repeated episodes of insufficient sleep could accumulate over years, potentially leading to significant health consequences. Individuals working shift work or experiencing chronic stress are particularly vulnerable to long-term sleep deprivation. Over time, this could result in a progressive buildup of visceral fat and an increased risk of heart disease and metabolic dysfunction.
Recent research reinforces this concern. A study published in PubMed found a significant negative association between sleep duration and visceral fat mass in a cross-sectional study of over 5,000 US adults. The study indicated that the relationship between sleep duration and visceral fat appeared to plateau at around 8 hours of sleep per day.
a report from the Mayo Clinic, published in Mayo Clinic News Network, highlighted that even with calorie restriction and weight loss during recovery sleep, visceral fat continued to increase, emphasizing the lasting impact of sleep deprivation on fat distribution.
What Can Be Done?
Sleep is a modifiable factor, and prioritizing it is crucial for overall health. Experts generally recommend that adults aim for seven to nine hours of sleep per night. Regular physical activity and a balanced diet also play important roles in reducing abdominal fat and maintaining a healthy metabolism.
For individuals working shift work, maintaining consistent sleep times, creating a quiet sleep environment, and practicing mindful eating habits are particularly important. Addressing sleep issues proactively can have a significant impact on long-term health and well-being.
