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Weight Loss 101: Does Sleep Promote Weight Loss?

Fotolia_48860907_Subscription_XXLEver heard the saying that goes “if you want to lose weight you should get more sleep”? Surprising, it is literally true. It is believed that sleeping is the most trouble-free and effortless way of losing weight. As a matter of fact, according to the American Journal of Health Promotion says people who maintain their sleep routine ever day are less likely to gain body fats than those who have unbalanced sleep hours.

Recently, a research was done in Brigham Young led by Bruce Bailey the professor of exercise science, wherein 300 female college students, ages between 19 to 26 years old were given movement trackers to observe all their action and activities from waking to sleeping time. Their behavior was monitored before and after the one-week testing period. This is what they have found:

  • Girls who sleep less than six hours and sleep more than 8 hours was associated with higher body fat.
  • Meanwhile, girls who have proper and right sleep hours were associated with lower body fat. Including those who sleep consistently at the same time every day are associated with lower body fat.

Sounds too good to be true for me! Here are more reasons how sleep may cause weight loss:

  • Sleeping helps you eat less

When you are sleeping, it will affect the hunger-regulating hormone leptin in which will help to tell your body it is full and therefore reducing your appetite. Meanwhile, not getting enough sleep will increase the levels of leptin thus results in binge eating and cause gain weight. On the second note, women who have sleep deprivation gain an average of 300 calories than those who get to have enough sleep.

  • Sleeping helps you flatten your belly

The primary cause of belly fat is stress and anxiety. This clearly speaks that sleeping is a calming and relaxing activity that will free you from both stress and anxiety.

  • Sleeping helps you suppress hunger

Most people who are on a diet tend to sleep or take a power nap often whenever they have the urge to eat junk food. They claimed that sleeping helps overcome their unnecessary cravings and at the same time they get the chance to rest.

  • Sleeping provides energy

One of the reasons why our brain craves for foods is because we need energy. Sleeping is a good substitute to food but gives you energy just the same. I would recommend you to exercise few minutes before going to bed, and you will definitely have a wonderful sleep like you have never had before.

In conclusion, having enough good night sleep is essential to your brain and body. Not only it is beneficial to your health but also affects your body weight in a positive way. Sleep is associated with obesity, but the proper hours of sleep and a healthy diet will not lead you to weight gain or obesity. This could be the key to your weight gain problem. Create a sleep routine every day so that your body will adapt the changes and you will be able to sleep at the same hours regularly. Try exercising this method and see how it can change your life now!

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Introduction to Crash Diet and What You Need to Know About It

shutterstock_157434866Crash diet is a diet method that helps one person to lose weight in a short period of time by reducing the calorie intake daily. Although it is a hard method to lose weight, it has become popular among adults who wish to lose weight in speedy time. This is the most sought diet method because of varied reasons such as parties, weddings, dates, engagements and other special events.

This type of diet is not suitable for everyone, you should consult your nutritionist or doctor before you plan to apply this method because it may triggers stress to your body and mind. However, to some people it work like magic and they were able to lose weight until that specific date. Crash diet is not meant for long term as it will affect your body drastically and caused you unwanted illnesses and may harm your body.

Many advertisement that promotes losing weight in just a week or ten days, are usually using the methods of crash diet. This diet is not like any other diet, but when it is done properly and faithfully, you are on your way to a celebrity figure you have always wanted.

There are two types of crash diet methods that enable you to lose weight in short period of time. Firstly by reducing the calorie intake for a day and it is usually only a minimum of 1200 calories a day. The second method is eating a recipe of foods that works as antioxidants and other nutrients that allow you to eliminate water out of your body.

The good thing about crash diet is that you don’t have to buy expensive weight loss pills or supplements to help you lose weight in a short period of time. Based on the famous weight-loss expert Dr. Joel Fuhrman said that you can lose extreme amount of weight in just one week and the secret is not starvation, but feasting! Yes, feasting on high-nutrients foods that contain minerals, vitamins, phytochemicals and antioxidants. According to Dr. Fuhrman, the more you consume these varieties of foods, the quicker you will lose weight.

What about hunger? Yes, you may face blockades such as hunger during your crash diet program but Dr. Fuhrman recommends that you switch to foods that are packed with nutrients instead of the usual food you ate before. This will not only help you lose huge amount of weight but will also improve your health tremendously. Eating nutrients-filled food satisfy your hunger better and longer than the unhealthy foods. Do not eat any artificial diet food or anything processed.

Crash diet is so extreme that it will totally change your life in just 7 days! The good thing is that after seven days, it will become part of your lifestyle. It will change your taste buds and help you differentiate between the healthy foods and the not-so healthy foods. It will become your default style of eating and it will no more feel like a diet.

If you followed this program for a long period time, you will be aware that you will no longer lose weight anymore. The explanation to this is because crash diet when use in longer span of time will eliminate all water surplus in your body to the extent that they cannot lose any more water. The second explanation is that your body cannot get sufficient calories to keep up with your body function in regular level. Thus, your body immediately turns into ‘survival’ mode and decrease the energy usage in the body drastically.

Therefore, if you have an upcoming special event and you want to look stunning in that beautiful dress but wish to lose weight in just a short period of time, crash diet is the best choice for you. However, if you think you need more time or gradually lose weight and feels like crash diet is too much for you, I would suggest you let go of the idea of crash diets because they can damage the steadiness of your body.

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Weight Loss: Exercising During Cold Season

winter-exercise-runningIt is the time of the year where exercising can be discouraging and eating is the best activity to do. Maintaining a healthy lifestyle during cold season can be excruciating especially when suddenly you become too lazy to exercise and nothing can seem to motivate you. Staying fit is out of the way during these seasons when you are stuck indoor and do nothing due to the harsh weather outside. Well, I don’t think so! According to the American Council on Exercise says that it is okay to exercise during cold weather but just keep in mind to avoid hypothermia and take some safety measures. Here are simple guidelines you can follow in order to exercise during the cold weather.

Put on enough layers of clothing

Cloistering yourself from the wind and other cold elements is good to keep you away from hypothermia. Wear multiple layer of clothing and when you feel over-heated, you can always remove one layer to adjust with your body temperature. Tips: the first layer cloth should be made of lightweight synthetic or polyester materials. Second is wool or polyester fleece. Last layer should be water-proof cloth to keep you dry externally. Do not wear cotton material for this will make you wet.

Cover your head

The head is the most important part of your body. Around 50% of body temperature is lost because the head is not covered. Wear a hat or bonnet to preserve your body heat especially when you are about to go outside.

Cover your hands with gloves

Hands and feet are next to head. Do not take it for granted because keeping your hands and feet warm is the key to cover you from cold temperature. On the second note, gloves can help you from skin damage and frostbite. While for your feet, just make sure to correctly insulate your torso because it will bring blood back to your lower body.

Know the weather in advance

Check out weather forecast, winds, air temperatures and other factors before you decide to e before you decide to exercise outdoor. As much as possible avoid exercising if the temperature is -20°F. Meanwhile, if the weather shows a good signs of temperature, then you are good to go.

Consider using a face mask

When exercising outdoor, you should consider using face mask or scarf because the weather might damage the skin on your face especially on the nose area, this will help protecting your lungs while inhaling and exhaling.

Drink plenty of water

Water keeps you dehydrated and warm. During cold season people do not really drink a lot of water and end up dehydrated. If you are exercising, drinking water helps you to sweat, breathe well and promotes urine production. You can choose between plain water or sports drink, either way will do.

Putting up the right gear

It depends on what types of exercise or sports you are going to do. Make sure you wear a proper pair of boots or footwear that is suitable for winter. Make sure it is warm and also water-proof to make things easier for you. You also might consider using light-colored outfit to keep you visible from drivers or other people with vehicle. Activities you can do during winter apart from exercising is skiing, snowboarding and snowmobiling. Important: wear your helmet, goggles, knee and elbow pads and other extra safety gears as required.

Apply sunscreen

Most people committed this crime of not using sunscreen during winter. Not because it is cold, hazy and gloomy you can skip using sunscreen. As a matter of fact, the sun’s UV rays are the same as during summer and can damage your skin. The Food and Drug Administration endorses using sunscreen that has an at least SPF30 when you are going outside and exposing yourself to the sun.

Plan ahead

Whether you are heading towards the gym, or exercising outdoor, walking, running, biking, skiing, snowboarding etc. it is important to know your direction. Getting lost during winter is one of the things you must avoid since it is very dangerous. Plan your route in advance or listen to your local radio station regarding streets or roadblocks due to snow. Make sure your route has a place where you can rest to avoid being too worn out. If you are on bike or jogging, find an alternative trail you can pass by in case the other is blocked from the harsh weather conditions.

Two is better than one

I must say finding a partner to go for an outdoor exercise with you is always the best thing you can do. Find someone likeminded, a friend, a group or your coach to go for an outdoor adventure during winter season. This will not only help and motivate you to workout but also you get the chance to learn more from his/her (if they are your coach), or to spend quality time together (if they are a close friend or group of friends).

Doing some outdoor exercise or sports outdoor can be very adventurous, fun and it is very challenging as well. Nevertheless, observe your body once in a while – you’ll know it when your body is tired or having a problem. Furthermore, always be alert with the weather changes. You will never know how Mother Nature suddenly changes without further notice. If you feel something is not right with the weather, skip the fun, pack your thing and immediate return home. You can always return next time.