Sleep And Weight Loss - Sleep Is An Essential Part

Sleep and weight loss are inseparable companions. When you skimp on your sleep, you can't hope to lose weight in a healthy way. Sleep is an essential part of your health. If you don't sleep well or long enough, this can be one reason you can't lose weight or can't keep it off.

In our crazy, frantic world, where production rules and your earning capacity for your company is king, you may not be getting enough sleep to be healthy.

Working long hours or not having time to unwind after a busy day can be a cause of restless nights. Being anxious about how you are performing at world, or if you are facing being out of work, can lead to anxiety. Anxiety is a great sleep depriver.

As a rough estimate, most people need around eight hours of sleep a night. However, this varies with each individual. It's also more a question of the quality of the sleep, than the length of time you sleep. Taking sleeping pills, may mean you are getting some sleep, but they do not give you quality sleep. It is common to feel drugged or tired after taking them.

And it can be far more beneficial to have two shorter sleeps in a day, than one long one. The Mediterranean idea of an afternoon siesta and a shorter night sleep can be far healthier, wherever you are in the world. Sadly, the current work based world doesn't allow for this, outside the Mediterranean area.
 
Sleep is the time when you recharge your batteries. It is absolutely essential for your health. Sleep and weight loss are partners, just as sleep and health are.

Education facilities realise that children and adults cannot focus for more than around an hour (much less in reality) at any one time. They allow for short breaks every hour, so that the student can rest their eyes and their concentration, and go into the next session revived.

You should do the same at work if you job requirers a lot of focus and concentration, particularly looking at a computer screen. These breaks are highly beneficial. It means you don't keep piling up the work and the anxiety. Quality sleep at night is more likely to occur.

After work, many people are just as frantic to get their family and household jobs done. This means they are still running on supercharge when it comes to bedtime. It is impossible to go to sleep when you are highly charged, when you are still revving from all your activity.

Let some of the less important parts of your day fall by the wayside. The housework will still be there tomorrow.

By combining things you need to do, you can be more time efficient. For example, time with your children is important for you both. By getting them to help in the meal preparation gives you the opportunity of quality time together, teaches them an essential skill of life and gets their creative juices working.

Relaxing and unwinding before bedtime will ensure you have quality sleep. Don't partake in activities which require a lot of concentration before bedtime. It's probably better not to run a marathon at this time either.

Make sure you consider sleep and weight loss as partners in your efforts to keep your body trim and healthy.

For more information on being healthy and slim, click on the link below.

Healthy Eating and Weight Loss

Article Source: http://EzineArticles.com/expert/Madeleine_Innocent/269113

Weight Loss: Sleep Center Or The New Fad Weight Loss Plan?

The answer to this question: "Whether to go to a sleep center for an evaluation or to will yourself into the newest weight loss plan?" can be the difference between living longer and healthier or suffering serious consequences from a lack of vital information.

If you are struggling with weight loss and the best weight loss and exercise plans are unable to give you the results that you and your doctor are looking for, perhaps the answer to healthy weight loss isn't so much what you put in your mouth, but rather how well you sleep? Sleep disorders such as insomnia and sleep apnea may contribute not only to weight gain but also create tremendous difficulty in weight loss. Studies have shown that getting only 5-6 hours of sleep or more than 9 hours of sleep will put you at risk to gain weight. If you are getting less than 5 hours a night you are nearly twice as likely to become fat. Dealing with obesity is a national problem with many sufferers also struggling with other serious health issues like diabetes and high blood pressure.

When you don't get appropriate levels of quality sleep, levels of the hormone leptin, which sends a signal to the brain that you are full, become suppressed. Levels of ghrelin, a hormone that stimulates appetite, also rise with lack of sleep. So now, because of your sleep deprivation, your body is telling you that you are both hungry and not full. It is a difficult combination to resist. That's when late night cookies or chips can do their damage. The next morning you have low energy and reach for a carbohydrate dense food and sweetened drink with caffeine to just wake up. So it continues day in and day out until obesity, diabetes and heart problems become your chronic health concern.

So you see the connection? Weight gain can be a symptom of poor sleep habits. And conversely, being over weight can create serious sleep disorders. Sleep apnea occurs when an individual's upper airway narrows or obstructs while they sleep. In mild cases it leads to snoring, but it can also cause high blood pressure, diabetes, and low blood oxygen levels. As you gain weight your neck size increases. This enhances the risk to suffer from sleep apnea. So here again the weight/sleep connection can dramatically effect your health.

It is important to understand the full extent of what is going on with your body when you sleep. And even more importantly, to realize what happens to your metabolism when you don't get enough sleep. The restorative nature of a quality night's sleep is not to be taken lightly. It can affect both the quality and length of your life.

So if you are having difficulty with weight loss and sleeping through the night, getting an evaluation by a sleep professional is the first step toward taking responsibility for a healthy weight loss plan. Information is power. And when you are talking about the quality of your health, more information is better. You may find out that solving your sleep problem is the best weight loss plan you can find. An easy way to see if you have a sleep problem is to take this free sleep risk assessment. In just a few minutes you can receive a personal report, which will let you know if you may have a sleep disorder. If so, see a sleep expert right away. Besides making weight loss easier, treating your sleep problem may save your life.

http://www.ahweightlosssleep.com

Article Source: http://EzineArticles.com/expert/Graham_McFrost/1268385

Follow A Workout Routine And Help Yourself!

Being fit is the soul mantra in today's life. Not being able to stay healthy costs us in every sphere of our daily activities. With the increased consumption of fast food and unhealthy beverage options, staying healthy and fit is taking a toll indeed!
Now, is fitness all about sticking to a diet plan and not cutting anything loose? It is obviously so, but there is another side of this story as well. Staying healthy and fit also encompasses doing your daily dose of exercises. The importance of a proper workout routine can never be undermined.

Specialized workout routines exist for men and women that focus on building strength in specific parts of the body. Being fit attracts appreciative eyes as well. I am sure everybody enjoys the spotlight and hope your are not different. Regardless of your age, sex and the food you take, a regular workout plan can bring major positive changes in your life starting from enhanced moods to rejuvenated sex life!
If you are still not motivated enough to burn your daily dose of calories let's look at the 6 positive influences of a sustained regular workout plan.

1. Control of weight: A proper workout schedule helps prevent weight gain and fights weight loss as well. The more you burn your calories the more you shed off your excess carbohydrates, staying in tone.


2. Improved immunity: Improved resistance to various diseases and health conditions is a direct result of a daily workout plan. The increased blood flow during an exercise period reduces the risks of cardiovascular ailments.


3. Feel happier: It is a proven fact that regular exercise promotes the activity of the brain inducing chemical changes. These chemical changes can seriously uplift your mood and make your feel happier!


4. Increase your physical endurance: Increased muscular activity helps increase your physical endurance. Workout routines help the flow of oxygen and nutrients to the various tissues of the body including the heart bolstering their strength. Stronger heart and tissues improves your endurance to take care of your daily life better.


5. Rejuvenate sex life: Are you suffering from erectile dysfunction? Are you too tired to get intimate with your partner. You will not believe how wonderfully physical exercise can bring in a positive change in your love-making. Improved performance and sustained orgasms are definite fall outs of a regular workout routine.


6. Better physical appeal, look sexy: Following a workout routine instills self-confidence. The more confident and charming body you have the more sexy you become!

You can read the best 5 day workout routine for men here.
http://expressaudience.com/5-day-workout-routine-men/
Also stay updated on the latest trends and news on the website.

Article Source: http://EzineArticles.com/expert/Dave_Gosh/2006705

Are You Losing Sleep and Gaining Weight?

Sleep services all aspects of our bodies in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood. There is not a single tissue in the body that is not beneficially affected by sleep. It's the single most effective we can do every day to reset the health of our brains and bodies. Sleep helps us to think more clearly, have quicker reflexes and focus better. When we're tired, we just can't function at our best. The fact is, well-rested people operate at a different level than people trying to get by on 1 or 2 hours less nightly sleep.

A study done a few years ago by Dr. Qian Xiao, Division of Cancer Epidemiology and Genetics, National Cancer Institute in Maryland, found that the less sleep men and women got the more weight they gained. Those who slept for six hours or less per night gained more weight than those who slept seven to eight hours. Even more alarming was what happened to the normal-weight men and women who reported sleeping less than five hours each night: They were 30% more likely to gain 11 pounds or more compared with those who slept seven to eight hours and about 40% more likely to become obese during follow-up.

The findings are particularly powerful because the Dr. Xiao and his team followed patients' weight gain over a 7-1/2 year period and because of the large size and diversity of the study population. The association between lack of sleep and weight gain was consistent no matter what the subject's age, educational level, smoking status, BMI, and physical activity level. With more than 80,000 people in the study, it's more than likely that the sleep deprivation/weight gain connection exists for just about everyone.

So, how is sleep connected to weight gain?
People who don't get enough sleep (7 at least, 8 or 9 is better) are more likely to be hungry because the body needs more energy to stay awake. And, not only do sleepy eaters tend to consume more than enough to compensate, which leads to weight gain, but a sleepy brain responds more strongly to junk food and has less ability to rein that impulse in.

The main cause behind lack of sleep and weight gain is not being sleep derived itself, but the product of what happens to your metabolism when you are not getting enough sleep. Inadequate amounts of sleep affects the part of your brain that controls your appetite and pleasure eating. Too little sleep:

1. Decreases levels of the hormone Leptin, which signals the brain that you are full.
2. Increases levels of the hormone Ghrelin, which stimulates your hunger while also slowing the rate at which calories are burned and increasing the amount of fat you store.

This means you will feel more of an urge to eat and less satisfied when you do. In other words, you need to control Leptin and Ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. So, the main cause behind lack of sleep and weight gain is not being sleep derived itself, but the product of what happens to your metabolism when you are not getting enough sleep. More Ghrelin + less Leptin = weight gain.

Just as binge-eating after too many hours of starving yourself doesn't work, going on a sleeping binge is not going to help your body recover from pulling an all-nighter or from consistent lack of sleep. And not getting enough sleep doesn't just make you tired... it also makes you fat. Adequate sleep should be an important part of your weight loss (and maintenance) plan.

I am passionate about helping my clients become slim and healthy. I publish a weekly blog and podcast to educate and motivate on all issues related to #weightloss, #obesity, health and wellness, diet and lifestyle change.
Visit me at http://www.weightnomoredietcenter.com.

Article Source: http://EzineArticles.com/expert/Lori_Boxer/2169327

Weight Loss Suggestions For Teens

In this article, I will try to put some light on the major problem that is faced by the teens and the problem that bothers teen more than anything. "Over-weight", "obesity" and "unwanted fat" in the body is the major issue that always runs behind the mind of every teen and they want to get rid of it anyhow. This article will discuss various methods using which teens can very easily be in shape and lose the unwanted fat in the body. Below given are some plans that can really help you lose weight and keep you healthy.

Teens as they feel that they have put on some weight, start starving in order to lose unwanted fat. However, it is proven fact that starving will never help you in shedding weight and will invite many other metabolisms related disorders. Eating is the right way to cut down the weight, so never starve yourself. As per the studies, it has been proved that consuming lesser food at a smaller interval will help in losing weight rather being starved. Before planning your diet, you need to have good knowledge about what kind of food you should consume so that you can lose weight without negatively impacting your health.

You may not know, but water is your best companion to fight many diseases and obesity. So, consume as much water possible rather than soft drinks and if you add few drops of lemon in the water it will flush out toxins from your body. Carbohydrates, fats, and protein are very vital for the body, so even if you are planning a diet to curb your extra weight, you cannot exclude them from your diet or else you will become weak.

So, you need to have limited quantity of everything like meat, fish, peanut butter, sweet potatoes, rice etc. It is very important to know which food you should include in your diet or else things may not work out for you in the way you thought or desired. Water should be always your resource to accomplish the requirement of fluid in your body, this way you will be always healthy and will also help in shedding the extra weight. Avoid having other kinds of beverages like tea, coffee, soft drinks or sweetened liquids. Water will keep you hydrated and will also keep your skin clear.

Laziness is your biggest enemy in your fight against unwanted fat in your body, so you need to make up your mind to be active and plan some light exercises like walking in the morning, jogging or cycling. You can make exercise fun like while watching television you can do crunches in the commercial breaks. This way you don't have to take out extra time for the exercise. You can plan things very easily where you include a bit of intense workout and bit of light workout to keep you in balance. In a week keep 3 days for an intense workout in a gym or at your home only. Then other 3 days you can keep for low intense exercises and one day you can take as off. This will not change your lifestyle much but will help you in attaining the perfect shape without unwanted fat. Usually, a session of exercise should go for 30 minutes minimum and 1 hour for maximum. You need to maintain this regime without a break to lose your weight in short period of time. Good diet plan combined with exercise is the perfect combination to shed weight at any given point of time.

There are many exercises that you can do at home only to help you in your fight with unwanted fat like Stretching, sit-ups, crunches, and lightweight training. If you can take out time for some outdoor sports then it will be the best option like swimming, football, tennis, and badminton. These games will get you in shape within no time and you will be enjoying your time as well.

Article Source: http://EzineArticles.com/expert/Jofin_K_John/1256640

Are Your Friends Making You Fat?

"People are connected, and so their health is connected," said authors of their research findings a decade ago in The New England Journal of Medicine. It was the first time that prestigious journal published a study of how social networks affect health-and, more specifically, how social networks play a powerful role in determining an individual's chances of gaining weight. (By social networks, they meant face-to-face friends, not Facebook friends!) The 32-year longitudinal Harvard study found that in some ways, obesity is like a communicable disease, spreading from person to person (a domino effect), especially friends and family. The effect varied depending on the relationship:

1. When a spouse became obese, a person's risk of also becoming obese rose 37%, while an obese sibling increased the risk by 40%.
2. Friends, however, the main purpose of my post, had the biggest impact of all. An obese friend upped a person's chances of becoming obese by 57%, and when a BFF became obese, the risk rose to an astounding 171%.

... and you don't have to be a Harvard researcher to know that the obesity epidemic has gotten way worse over the last decade, which means no doubt the percentages quoted have likely increased.

Another study done just a couple years after the Harvard findings was conducted by researchers at the University of Buffalo. They found that fat kids consume significantly more calories when they chow down with friends who are also overweight than when they eat with lean friends.

Let's face it, we know that one's social circle is a strong influence on each others habits and behaviors, health or otherwise. As adults and parents, we know that if our teens fall into the crowd who smokes and drinks or does drugs, our kids are more likely to take up those behaviors. Similarly, you know that if you have a gym buddy, it ups your chances of sticking to your own workouts. You know that having a running partner keeps you accountable even when you don't feel like tying up the laces. If your friends are going to a bar after work or not hitting the tennis courts in their free time, you are likely to fall in with them, rather than striking out on your own at a gym.

The domino-effect data is harsh but makes sense: You live, laugh and love together. Surely you eat and exercise (or not) together too. Therefore, the fact is: Your best friend could be your worst enemy.

This is not an 'out' to rationalize your over-weight or obesity. It is, however, a matter of recognizing the role and influence friends play in your health and habits.

• You are more likely to forget about healthy eating goals when you are in the company of overweight or obese friends.
• You are more inclined to eat larger portions and choose more unhealthy options when with overweight friends.

It's also a matter of recognizing the role and influence your obesity plays in the health and habits of your kids: Sometimes being their best 'friend' isn't!
Although obesity can't actually spread like an infectious disease, contact with other obese people does influence the likelihood of becoming overweight or obese yourself. This is because not only do friends spend a lot of time together and more often than not eat similar foods and engage in the same physical (or lack thereof) activities, but also because what you consider to be a normal and appropriate body size for yourself is oftentimes based on the weight of people around you. In other words, as those in one's circle gain weight or become more overweight or obese, they come to think that it is OK to be bigger since those around them are bigger. This rising tide of what I like to call 'fat blindness' changes your perception of what is a normal weight in general, but specifically in a circle of friends and family (and this is also why so many parents refuse to see their kids are fat).

It's easy to eat dessert when there are four forks and everyone's gorging and exclaiming how delicious it all is. It is hard to be the one person making a healthy change in a group of heavy people who like to eat (and who also don't like to exercise). However, as Gandhi said, you must be the change you want to see in the world. Therefore, ultimately, YOU have to feel confident about saying no. In so doing, perhaps you can be a role model; perhaps you can 'thinfluence' your friends to make the same healthy choices next time. Or, at the very least, you can give your friends a strong message not to wave cookies in your face or pressure you to be one of the four fork holders sharing a decadent dessert the next time you get together.

... and be forewarned: If you want to lose weight, too often overweight friends are not only not going to want to make changes themselves, but they also won't support your attempts to change yourself. They are enablers, saboteurs, food pushers. Therefore, whether inside your circle or out, you need to find even just one person who wants to do what you're doing so your own journey won't be so isolating.

I am by no means suggesting that anyone should sever relationships with friends who have either gained weight or have always been overweight or obese, nor am I suggesting that anyone ever stigmatize obese people: All close friendships have many positive effects on our lives. I am suggesting, however, that you also form relationships with people who have healthful habits and lifestyles-those who can inspire, encourage and motivate you, who you can look to as a mentor when it comes to getting and staying healthy. After all, it's not only obesity that is socially 'contagious.' Slimness is as well.

I am passionate about helping my clients become slim and healthy. I publish a weekly blog and podcast to educate and motivate on all issues related to #weightloss, #obesity, health and wellness, diet and lifestyle change.
Visit me at http://www.weightnomoredietcenter.com.

Article Source: http://EzineArticles.com/expert/Lori_Boxer/2169327

Lose Weight Fast With Healthy Foods

Mid 2016 is here with us and probably by now you have not achieved one of your New Year resolutions - losing weight. Don't worry, you still have plenty of time. Thanks to lose weight fast tips, you can finally shed off the extra kilos.

No longer do you have to worry about that muffin top or your best clothes not fitting you anymore. What you need to know is that putting on weight is not suitable for your health. Medical experts have been able to identify severe consequences of obesity. They include diabetes and cardiovascular problems. Here are tips to help you lose weight fast with healthy foods.

Vegetables
Vegetables are rich in nutrients and minerals. They include Vitamins, minerals and fiber. When you incorporate a few leafy green vegetables in your meals, your body will benefit from the fiber and nutrients. Fiber is known to heighten the metabolism rate which helps the body to burn more energy. When you are overweight, fat is stored around the thighs, hips and belly/waist area. When your metabolism rate is accelerated, more energy is needed. Fat is an energy source and when burned, it powers body functions.This helps you to lose weight fast. Examples of vegetables to eat include spinach, kales and asparagus.

Protein rich food
When man was evolving, he depended on meat as a source of food. Today, a meal that consists only of protein rich foods especially meat is referred to as paleo diet. Protein takes time to be digested in the body. For the body to complete this process, energy is needed. Fat is burned to provide the body with energy resulting in weight loss. Protein also helps to make you feel full. This prevents the tendency of over eating or snacking on unhealthy meals. To achieve this, consume protein rich foods that produce positive results. They include lean beef, chicken, rabbit and fish.

Honey
Honey is the best substitute for artificial sugar which is known to increase weight. This is because the body converts glucose into fat storing it around the body. Honey has anti bacterial, antiviral and anti fungal properties. When used in tea each morning instead of sugar, it helps you lose weight fast. You can substitute it with fruit jams bought from the store that are rich in artificial sugar and other sweeteners'. Furthermore, you can gain several health benefits from the honey itself. For example improved immunity, helps to suppress coughs and improves blood sugar control.

Nuts
They are known to be high in fat but they don't increase your weight when consumed. Instead, they help you lose it - fast. They are an excellent snack rich in protein, fiber and healthy fats. When consumed, they help to improve your metabolic health. This can be attributed to the protein and fiber.They ensure that the body burns off fat to provide energy in order to digest them quickly. This is achieved when the metabolism rate increases. This helps you become leaner in no time. Caution, they are high in calories and if you binge eat them, you will increase the calories in your body. Example of nuts to consume includes almonds and macadamia nuts.

Fruits
From the days of Adam and Eve, fruits have made up a small percentage as a snack or meal. They are known to be rich in Vitamins, minerals, fiber, water and natural sugar. This is a healthy combination that can help you lose weight fast.
For starters, fiber increases your metabolism rate which triggers the body to burn fat and converts it to energy. The fiber and water especially in a water melon will help you to feel full. This prevents you from over eating and snacking.

Article Source: http://EzineArticles.com/expert/Sam_Kithuka/2282033