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What’s inside?:
- Can CPAP Therapy Really Cause Weight Gain?
- Why Doesn’t Everyone Gain Weight on CPAP?
- Tips to Avoid Weight Gain While Using CPAP
- In a Nutshell…
Can CPAP Therapy Really Cause Weight Gain?
Yes, some people do notice weight gain after starting CPAP therapy, but before we get too worried, let’s get to the root of it.
There isn’t some magical mechanism in CPAP machines that makes you gain weight just by using it. But certain factors come into play that might make it seem that way.
- Better Sleep, More Calories Retained
One of the most immediate benefits of using CPAP is the ability to sleep deeper and more soundly. When we are finally getting those precious Z’s, our body isn’t in a constant state of stress anymore, which is good! However, studies have shown that improved sleep quality could mean our metabolism slows down a bit. Our body doesn’t feel like it’s in crisis mode, so it holds onto calories a little more efficiently. Essentially, better sleep equals fewer calories burned, which could lead to weight gain for some. - Hormonal Changes
CPAP therapy can restore balance to hormones that were out of whack due to our sleep apnea. But (there’s always a ‘but,’ right?) this shift can also lead to increased hunger. Our body, now rested, might increase the production of ghrelin, the hormone that makes us feel hungry. Combined with less leptin (the hormone that tells us we are full), we might find ourselves reaching for snacks more often. Sneaky! - Water Retention
Ever felt puffy after a few nights of poor sleep? When we improve our sleep with CPAP, it could lead to better hydration because our body is functioning more efficiently. While that’s fantastic, it might lead to some temporary water retention. Water weight can be deceptive, and if we see the scale moving up a bit, this could be one reason. - Muscle Gain Over Fat Loss
Here’s a plot twist! Some people notice weight gain because they’re actually gaining muscle. When we are more rested and have more energy during the day, we are more likely to hit the gym or stay active. Muscle is denser than fat, so while we are getting fitter, the scale might show a higher number, even if we’re not actually gaining fat.
Why Doesn’t Everyone Gain Weight on CPAP?
It’s a fair question! While some people experience weight gain, others might maintain their weight or even lose a bit. Why the difference?
- Baseline Metabolism
Everyone’s metabolism is different. Some people naturally burn more calories at rest, and CPAP therapy might not slow their metabolism enough to cause weight gain. If we have always had a fast metabolism, we might not notice any weight changes. - Pre-CPAP Lifestyle
If we were already leading a healthy lifestyle before starting CPAP, with regular exercise and a balanced diet, we are less likely to see a big weight change. For those who weren’t as active or didn’t have great eating habits, the shift in energy levels after starting CPAP might lead to increased appetite, causing some weight gain. - Genetics
Our genetic makeup plays a role in how we store fat, process food, and respond to changes in sleep and activity. Some people are just more predisposed to weight gain, regardless of external factors like CPAP therapy.
Tips to Avoid Weight Gain While Using CPAP
Okay, let’s get to the good stuff—what can we do to stay on top of potential weight changes while still getting the benefits of CPAP therapy?
- Keep an Eye on Portion Sizes
Now that the body might be processing calories a bit differently, it’s essential to pay attention to how much is being eating. Even if not necessarily eating “bad” foods, portion control is key. Using smaller plates or measuring out snacks ahead of time can strangely help. Alan Sugar (he of Amstrad and The Apprentice in the UK) even takes a small version of cutler with him to restaurants to make each mouthful that bit smaller.
- Stay Active (But Not Too Active)
Exercise is crucial, especially when you’re sleeping better and have more energy to burn. However, it’s important to not push too hard – too soon. Starting slowly, if new to regular activity, can make all the difference. Aiming for around 150 minutes of moderate exercise each week (that’s just over 20 minutes a day) can make all the difference.
- Prioritise Protein
Protein helps keep you full for longer, so it’s a good idea to incorporate lean sources of protein into every meal. Think chicken, fish, eggs, beans, or even a quality protein shake. Protein also supports muscle maintenance, which is vital when you’re getting better rest and being more active.
- Get Hydrated (But Not Too Late in the Day)
When we are properly hydrated, our body can function better in terms of metabolism, digestion, and even sleep quality. But a word of warning… guzzling too much water right before bed, or we could be up all night for bathroom trips, undoing the good work of your CPAP machine.
- Watch for Emotional Eating
Improved sleep can also mean improved emotional balance, but it’s not uncommon for people to turn to food as a comfort or habit, especially when their routine changes. Being mindful of emotional eating, and considering healthier coping mechanisms like a hobby, chatting with a friend, or taking a quick walk can help.
- Mind The Mindset
Weight fluctuations are normal, and it’s essential not to obsess over every pound. Focus on how we feel, how our clothes fit, and our energy levels. A small weight gain isn’t the end of the world, and stressing about it can actually make things worse by increasing cortisol levels, which can lead to—you guessed it—weight gain!
In a Nutshell…
CPAP therapy is amazing for treating sleep apnea, and while it might lead to some weight gain for certain people, there’s no need to worry. By being mindful of what we eat, staying active, and keeping tabs on our overall health, we can enjoy the benefits of good sleep without seeing the scale move in the wrong direction. Not everyone will experience weight changes on CPAP, but if we do, we are well-equipped to manage it now.
Remember, the goal of CPAP therapy is to improve your quality of life. A few higher digits on the scale shouldn’t overshadow the fact that we are getting healthier, sleeping better, and preventing serious health complications.
Stay rested, stay active, and enjoy life to the fullest – no matter what the scale says.
Cheers,
Alan
P.S. I have taken to creating various bits on sleep and sleep apnea. If you would enjoy hearing more and find out where else you can find stuff like this, you can get my weekly Triple Whammy email, which has 3 short topics each week. Some written or recorded by me and others I’ve found out there in the strange world we live in.
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