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Bajar de peso: Cuánto deberías dormir para poder reducir calorías

Quizá la ayuda para que una dieta de pérdida de peso sea efectiva no esté en los alimentos, sino en un hábito que en nuestra realidad de hoy puede ser todo un lujo: dormir

Por Staff / La Voz - 16 febrero, 2022 - 11:50 a.m.
Bajar de peso: Cuánto deberías dormir para poder reducir calorías

el conteo de calorías en los alimentos ha sido la clave para que una dieta nos ayude a adelgazar, aunado a una rutina de actividad física. Pero un experimento reciente encontró una manera más fácil de reducir las calorías que absorbe el cuerpo: dormir. ¿Cuánto debes dormir entonces para bajar de peso?

Dormir no es sólo la actividad fisiológica a través de la cual el cuerpo descansa, sino también una manera del organismo para equilibrar la producción de hormonas como la melatonina o el cortisol, también llamado “la hormona del estrés”. Gracias a estas funciones, incrementar un poco el sueño puede tener buenos resultados no sólo en el funcionamiento general del organismo, sino también en el peso corporal.

Investigadores de la Universidad de Chicago realizaron un ensayo clínico entre 80 adultos con sobrepeso y un hábito de sueño de menos de 6.5 horas por noche. Al incrementar su sueño diario en poco más de una hora, en 1.2 horas para ser exactos, en dos semanas observaron que los participantes del estudio redujeron significativamente su ingesta calórica en aproximadamente 270 kilocalorías, aunque algunos lo hicieron en 500 calorías.

Los sujetos de estudio tenían entre 21 y 40 años de edad y un índice de masa corporal de entre 25 y 29.9. Durante el experimento fueron instruidos de no realizar ninguna dieta en específico y continuar con sus actividades rutinarias.

Los investigadores observaron que el grupo de sujetos que extendió su rutina de sueño de 6.5 a casi ocho horas de sueño, no sólo cambió la necesidad de calorías que requirieron ingerir, sino cómo su cuerpo usó las reservas de energía ya almacenadas.

De acuerdo con los autores del estudio, publicado en JAMA Internal Medicine, si esta reducción de la ingesta calórica se mantuviera durante tres años, el peso total perdido sería de aproximadamente 26 libras (12 kilogramos) en ese lapso.

Además, el experimento se realizó en un entorno completamente real y no en un laboratorio, pues los participantes durmieron en sus propias camas y monitorearon sus hábitos de sueño a través de sus propios dispositivos portátiles.

“Estos hallazgos sugieren que mejorar y mantener una duración adecuada del sueño podría reducir el peso y ser una intervención viable para los programas de prevención de la obesidad y pérdida de peso”, señalaron los investigadores. “Junto con una dieta saludable y actividad física regular, los hábitos de sueño saludables deben integrarse en los mensajes públicos para ayudar a reducir el riesgo de obesidad y comorbilidades relacionadas”, concluyeron.

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