Beagle Weight Loss The Importance of Sleep and Rest
6 Ways Sleep May Help You Lose Weight
The amount of sleep you get may be just as important for weight loss as your diet and exercise. Evidence shows that sleep may be the missing factor for many people trying to lose weight.
Unfortunately, many people arent getting enough sleep.
In fact, about 35% of US adults are sleeping fewer than 7 hours most nights, according to the Centers for Disease Control and Prevention (CDC). Getting fewer than 7 hours of sleep at night is considered short sleep (
Here are 6 reasons why getting enough sleep may help you lose weight.
1. May help you avoid weight gain associated with short sleep
Short sleep usually defined as fewer than 67 hours has been repeatedly linked to a higher body mass index (BMI) and weight gain.
One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (79 hours per night) (
Another study found short sleep duration to be significantly associated with greater waist circumference, which is an indicator of the accumulation of belly fat (
Other studies have found similar results (
Studies have also found similar associations in children and adolescents.
In a recent review of 33 observational and intervention studies, short sleep duration was associated with an increased risk of obesity. Interestingly, for every additional hour of sleep, BMI scores decreased (
Another review of many observational studies found short sleep duration was associated with a significantly higher risk of obesity in these different age groups (
- Infancy: 40% increased risk
- Early childhood: 57% increased risk
- Middle childhood: 123% increased risk
- Adolescence: 30% increased risk
One major review found that short sleep duration increased the likelihood of obesity in children by 3045% (
Though lack of sleep is only one factor in the development of obesity, research suggests it negatively affects hunger levels, influencing a person to consume more calories from high fat and high sugar foods.
It may do this by affecting hunger hormone levels, increasing ghrelin, which makes you feel hungry, and decreasing leptin, which makes you feel full (
Ghrelin is a hormone released in the stomach that signals hunger in the brain. Levels are high before you eat, which is when the stomach is empty, and low after you eat. Leptin is a hormone released from fat cells. It suppresses hunger and signals fullness in the brain (
Poor sleep may also negatively affect the sympathetic nervous system, resulting in increased levels of cortisol a hormone related to stress (
It may also suppress various hormones, such as levels of insulin-like growth factor 1 (IGF-1). IGF-1 is linked to greater fat storage (
Additionally, many sleep disorders, such as sleep apnea, may get worse with weight gain. Unfortunately, this can lead to a cycle of poor sleep leading to weight gain and weight gain leading to poor sleep (
SummaryStudies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children.
2. May help moderate your appetite
Getting enough sleep may help prevent increases in calorie intake and appetite that can happen when youre sleep deprived.
Many studies have found that people who are sleep deprived report having an increased appetite and a higher daily calorie intake (
In fact, one review of studies found that those who experienced sleep deprivation consumed an additional 385 calories per day, with a greater than usual proportion of calories coming from fat (
Another study showed that sleep deprivation led to significant increases in hunger, food cravings, portion sizes, and chocolate and fat intakes (
The increase in food intake is likely caused partly by the effect of sleep on the hunger hormones ghrelin and leptin.
When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite (
SummaryPoor sleep may increase appetite, likely due to its effect on hormones that signal hunger and fullness.
3. May help you make better food choices
Getting a full nights sleep may help you make healthier food choices.
Lack of sleep alters the way your brain works and can affect decision making. This may make it harder to make healthy food choices and resist tempting foods (20,
In addition, it appears that the reward centers of the brain are more stimulated by food when you are sleep deprived (20).
For example, one study found that sleep deprived participants had greater reward-related brain responses after viewing images of high calorie foods. Interestingly, they were also more likely to pay more for food than those who had adequate sleep (
Therefore, after a night of poor sleep, not only is that bowl of ice cream more rewarding, but youll likely have a harder time practicing self-control.
Another study showed that sleep deprivation led to increased smell sensitivity to high calorie foods and greater consumption (
Furthermore, lack of sleep may lead to poorer food choices, such as a higher intake of foods high in calories, sugar, and fat, to compensate for feeling a lack of energy (
SummaryPoor sleep can decrease your self-control and decision making abilities, as well as increase your brains reaction to food. Poor sleep has also been linked to an increased intake of foods high in calories, fats, and sugar.
4. Sleeping early can prevent late-night snacking
Going to sleep earlier may help you avoid the late-night snacking that often comes with staying up past your bedtime.
Pushing your bedtime later means youre staying up longer, which creates a larger window of time for eating, especially if it has been many hours since dinner (
For example, if you ate dinner at 6:00 p.m. and you stay up until 1:00 a.m. every night, youre likely going to be hungry at some point between dinner and bedtime.
If youre already experiencing sleep deprivation, you may be more likely to opt for less nutritious options. Thats because sleep deprivation can increase your appetite and craving for high calorie, high fat foods (
Interestingly, late-night eating is associated with greater weight gain, a higher BMI, and decreased fat oxidation making weight loss more difficult (
Whats more, eating too close to bedtime, especially large meals, may decrease the quality of your sleep and make your sleep deprivation even worse. In particular, those with acid reflux, indigestion, or sleep disorders may want to limit food intake before bed (
Ideally, try to limit your food intake 23 hours before bed. That said, if youre hungry, consider having a small, protein-rich snack, such as Greek yogurt or cottage cheese.
SummaryPoor sleep can increase your calorie intake by increasing late-night snacking, portion sizes, and the time available to eat.
5. Potential benefits for your metabolism
Getting enough sleep may help you avoid decreases in metabolism that can happen when you havent gotten enough sleep.
Your resting metabolic rate (RMR) is the number of calories your body burns when at rest. Its affected by many factors, such as:
- age
- weight
- height
- sex
- muscle mass
Interestingly, sleep duration may also affect your RMR (
One study including 47 participants looked at how sleep restriction affected RMR. The experimental group slept normally for 2 nights (baseline) followed by 5 days of sleep restriction with 4 hours per night (
Finally, they had one night of catch-up sleep, during which they spent 12 hours in bed (
During the 5 days of sleep restriction, participants RMR significantly decreased compared with the baseline. However, their RMR returned to normal after the catch up sleep. The control group had no significant changes to their RMR (
This study suggests that sleep deprivation may reduce RMR, but that you may be able to bring your RMR back up by getting proper sleep for at least one night (
On the contrary, other studies have found no changes in metabolism with sleep loss and suggest energy expenditure may actually increase with short sleep because youre awake for longer (
Therefore, more research is needed to determine whether and how sleep loss affects metabolism.
Lack of sleep may also suppress fat oxidation, which is the breakdown of fat cells into energy.
One study found that sleep deprivation resulted in significantly lower basal fat oxidation in people of different ages, sexes, and body composition. However, RMR was not affected (
It also seems that poor quality sleep may decrease muscle synthesis, which may lower RMR.
One small study showed muscle synthesis decreased significantly by 18% and plasma testosterone by 24% after one night of poor sleep. Additionally, cortisol significantly increased by 21%. Collectively, these conditions contribute to the breakdown of muscle (
However, this study was small and only 1 day long, which are major limitations. Furthermore, other studies suggest that sleep deprivation doesnt affect muscle repair and growth. Thus, longer and larger studies are needed (
SummaryPoor sleep may decrease your resting metabolic rate (RMR), although findings are mixed.
6. Sleep can enhance physical activity
Sleep and physical activity have a close two-way relationship. A lack of sleep decreases physical activity, and lack of physical activity may lead to worsened sleep (
Numerous studies have shown that regular exercise can decrease the time it takes you to fall asleep and increase the overall quality of sleep across all age groups (
Furthermore, a lack of sleep can cause daytime fatigue, making you less motivated to exercise and more likely to be sedentary.
In turn, you may expend fewer calories in a day when sleep deprived than you would after a proper nights rest. This can make achieving a calorie deficit for weight loss more difficult.
Whats more, a lack of sleep can negatively affect your athletic performance by decreasing your (
- reaction time
- fine motor skills
- muscular power
- endurance
- problem solving skills
It may also increase your risk of injury and delay recovery.
Ultimately, getting enough sleep is key to staying active.
SummaryGetting enough sleep may increase your motivation to be more active and enhance your athletic performance, both of which can contribute to weight loss. Interestingly, being physically active can also improve your sleep.
If youre trying to lose weight, not getting enough sleep can sabotage your efforts.
A lack of sleep is linked to poorer food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain.
If your weight loss efforts are not producing results, it may be time to examine your sleep habits. Though individual needs vary, most adults need around 79 hours of sleep per night.
Getting some much needed rest may make all the difference in helping you achieve your weight loss goals.
Beagle Growth & Weight Chart: Everything You Need To Know
Heres everything you need to know about Beagle size and growth:
Beagle Growth and Size
Unlike many dog breeds, Beagles do not vary much in size based on gender. However, the American Kennel Club currently recognizes two varieties of Beagles in size: the 13 inches & under size and the 13 to 15 inches tall size.
A Beagles adult height largely determines what their healthy weight should be, which can vary by about 10 pounds depending on their size classification. If you purchased your Beagle puppy through a breeder or pet store, reach out to them about the Beagle size group your puppy belongs to. If youre unsure which group your Beagle falls into, you can measure their height yourself.
Please remember that the following numbers are estimates and that all puppies grow at different rates. Dont worry if your puppy is slightly ahead or behind the following numbers. Consult with your veterinarian if youre concerned about your Beagles weight or size.
Pro Tip: Did you know that you could be reimbursed for up to 90% of your dogs veterinary bills? Compare Beagle health insurance options now.
Beagle Weight and Height Chart
AGE | Smaller Beagle (13" & Under) | Larger Beagle (13-15") |
---|---|---|
1 mo. | 2-3 lb. | 3-4 lb. |
2 mo. | 3-5 lb. | 4-7 lb. |
3 mo. | 7-10 lb. | 8-11 lb. |
4 mo. | 8-11 lb. | 9-12 lb. |
5 mo. | 9-12 lb. | 10-13 lb. |
6 mo. | 12-17 lb. | 14-18 lb. |
7 mo. | 14-16 lb. | 16-20 lb. |
8 mo. | 16-20 lb. | 18-22 lb. |
9 mo. | 16-20 lb. | 20-26 lb. |
10 mo. | 16-20 lb. | 20-28 lb. |
11 mo. | 16-20 lb. | 20-30 lb. |
12 mo. | 16-20 lb. | 20-30 lb. |
How big should a Beagle be at six months?
A six-month-old Beagle will be approaching their adult height and could stand anywhere between 10 and 13 inches tall, weighing around 12 to 17 pounds.
How much bigger will my Beagle get?
There are a few ways to estimate how much bigger your Beagle will get.
Most Beagles reach their adult height by eight months old and their adult weight by a year and a half of age. If your Beagle is less than a year and a half old, they are likely still growing. Reference our growth chart above for estimates on your Beagles final size.
You can also take a look at your Beagles paws. Do they look large next to their body and legs? This is a classic puppy feature showing that your Beagle pup is still growing into them!
If you purchased your Beagle through a breeder, you could contact them for a more exact estimate of your Beagle puppys final size and height based on previous litters by their parents. What size group they fall into based on their expected adult height can provide a lot of clarity on how much they will eventually weigh.
Pro Tip: Download a new puppy checklist for a complete list of safety procedures, training tools, parenting tips, and more!
At what age is a Beagle fully grown?
Beagles reach their full height around eight months old and their adult weight around 18 months old. Thats not to say they wont get any heavier, however. Beagles are particularly prone to obesity.
These chowhounds tend to over-eat and should have their food carefully portioned out, as theyll continue to eat well beyond the point of being full. As a Beagle owner, its vital for you to closely monitor their weight and diet to help them avoid the dangers of obesity.
(Image Source: Unsplash)
What is the size of a full-grown Beagle?
The American Kennel Clubs Official Standard for the Beagle breed states that an adult Beagle standing at 13 inches or less should weigh less than 20 pounds, while an adult Beagle standing at 13 to 15 inches tall should weigh between 20 and 30 pounds. As adults, Beagles will look like miniature foxhounds with a solid, balanced body that allows them to last in a long chase.
(Image Source: Unsplash)
How do I make sure my Beagle is healthy?
According to the Veterinary Centers of America, Beagles are more prone to specific genetic health problems, such as cervical intervertebral disk disease. This disease occurs more frequently in dogs with long backs and short legs between three and six years old.
Watch out for symptoms like neck pain, a change in their gait, or lowered head, possibly with muscle spasms in their shoulders, neck, and head area. If you notice your Beagle experiencing these symptoms, immediately contact your veterinarian for the next steps in treating your pup.
Regular veterinary care is the best thing you can do for your dogs long-term health. A veterinary professional can regularly screen your Beagle for common health problems, like diabetes, and work with you to prevent and treat any health concerns that arise.
Veterinary care can become expensive, especially for emergency or unexpected treatments. Only 19.44% of pet parents surveyed said they would be able to pay for a $5,000 veterinary expense out-of-pocket, leaving many pet parents in a dangerous position should anything happened to their beloved dog.
Pet insurance is the answer to this dilemma. Pet insurance works by reimbursing you for up to 90% of out-of-pocket veterinary care so that you can provide your Beagle with the best care. Like humans, dogs are living longer lives and require top-notch health care to enjoy their happiest and healthiest lives.
Pet insurance provides you with a safety net so that you can give excellent veterinary care to your dog, no matter the cost. Set up a safety net today so that you can provide your pup with exceptional care throughout their entire lifetime. Pet insurance wellness plans also offer help with routine care, such as dog dental cleanings.
Final thoughts
Beagles are wonderful, warm dogs that take up a large part of our hearts despite their small size. Give yourself peace of mind and provide your Beagle with a safety net should the worst happen. Use Pawlicy Advisor today to compare pet insurance plans side by side from the top Beagle pet insurance providers today!
Pawlicy Advisors personalized recommendations can help you save up to 83% on insurance costs over your dogs lifespan.