The fact that you are pregnant does not mean that you should let yourself go and chalk it up to your pregnancy. On the contrary this should be a time when moderate exercises and you would go together like hands in gloves. If you make it a habit now to exercise lightly, you will be rewarded throughout the duration of your pregnancy term and also afterwards when because your body will bounce back faster. Moderate exercise routines focuses your mind on energy and keeping fit and not on weight gain and accumulating fat. This article will discuss 11 ways to successfully perform pregnancy exercises.
1. To ensure that you are on the right path, you should always consult with your health care provider before embarking upon any physical activity like exercises.
2. With some little modifications, you could actually continue performing your normal activities which you engaged in before becoming pregnant especially if you used to be the active kind.
3. The aim of moderate exercises is engaging in exercises that do not impact your body stressfully. Examples of these include, but are not limited to, the following; swimming, walking, stationary cycling, water aerobics, yoga, tai chi, and so on. If you choose walking as the moderate exercise to engage in, you should endeavor to wear shoes that have soft soles or that are cushioned.
4. The fact they are called moderate does not indicate that they can be indulged in without rest. On the contrary, you need to target an average of three sessions per week and include days that you will lay off the exercise (rest days).
5. You should always take care not to overdo it. You should try not to become too exhausted. The whole aim of this exercise is to feel refreshed and not to be drained of all energy and vitality. Remember that you've got quite a lot on your plate as it is.
6. You need to drink a lot of water now that you are exercising so much. Ensure that you regulate you temperature too; you should avoid getting too hot and try to remain hydrated.
7. Dress sensibly; be comfy at all time. You should stick to clothes that are loose-fitting and comfortable, especially when you exercise. This will allow the flow of blood around your body to be uninhibited.
8. Forget about record-breaking notions and such. Now is not the time for you to attempt setting personal bests. Simply adhere to a repetitive routine; you are not in any competition - remind yourself of that constantly.
9. If you are into jogging or aerobics, you should note that as your pregnancy progresses, your center of gravity will change. So, you will need to adjust to remain on your feet and not keep tripping or toppling over or (realistically) straining particular parts of your body due to lack of compensation.
10. Once your first trimester is over, do not engage in any exercise routines that require you to lie flat on your back any longer.
11. You should endeavor to find facilities in your area that are provide exercise classes and are specific or well suited for moms-to-be.
Friday, July 30, 2010
Are Your Ab-Exercises Increasing your Waistline?
Working your abdominals to get a tighter midsection is nothing new. Hopefully you are fully aware that working the muscles themselves won’t take any fat of your tummy and if not, now you know. Most people who just want the six-pack to show would do better training abs less and spend more time fine-tuning their diet to get the body fat percentage low enough to make them visible. But that is not what this article is going to be about. Instead I want to go through how certain abdominal exercises in your personal training routine can actually give you a wider and more protruding midsection, which is not likely to be why you began strengthening your abdominals. However, there is nothing wrong with the exercises discussed below, but today we are talking pure aesthetics.
The three muscles I’ll refer to in this are rectus abdominis (the six-pack), external obliques and internal obliques. Rectus abdominis run from your pubic region up to the base of your sternum, while your internal and external obliques run diagonally down toward your hip and up toward your sternum from your sides (around navel height). For building our six-pack we often use exercises such as crunches in all different shapes or forms and for the obliques we often do crunches with twists or bend our upper body side-ways. Doing these exercises with weights or with enough frequency and intensity can cause muscle hypertrophy, which just means muscle growth. If you have a little covering your six-pack, adding significant muscle bulk without losing the fat, will make your tummy protrude even more. And adding bulk to your internal and external obliques will cause your midsection to widen, and if you want it as narrow as your genes allow you do, this is not optimal.
To get your midsection tiny and trim, you need to reduce your body fat levels – nothing else will work. But if you want to strengthen it (which you should) to also make it physically firmer, look to held abdominal and core exercises. The simplest variation is the plank (can also be called a hover) and it can also be done both flat and on your side to target either your front or your sides. So, avoid adding weights to your abdominal and oblique exercises, and keep your eating clean and spot on. You could even build your gluteus muscles (bum muscle) or widen your shoulders slightly to make your waist appear smaller.
The three muscles I’ll refer to in this are rectus abdominis (the six-pack), external obliques and internal obliques. Rectus abdominis run from your pubic region up to the base of your sternum, while your internal and external obliques run diagonally down toward your hip and up toward your sternum from your sides (around navel height). For building our six-pack we often use exercises such as crunches in all different shapes or forms and for the obliques we often do crunches with twists or bend our upper body side-ways. Doing these exercises with weights or with enough frequency and intensity can cause muscle hypertrophy, which just means muscle growth. If you have a little covering your six-pack, adding significant muscle bulk without losing the fat, will make your tummy protrude even more. And adding bulk to your internal and external obliques will cause your midsection to widen, and if you want it as narrow as your genes allow you do, this is not optimal.
To get your midsection tiny and trim, you need to reduce your body fat levels – nothing else will work. But if you want to strengthen it (which you should) to also make it physically firmer, look to held abdominal and core exercises. The simplest variation is the plank (can also be called a hover) and it can also be done both flat and on your side to target either your front or your sides. So, avoid adding weights to your abdominal and oblique exercises, and keep your eating clean and spot on. You could even build your gluteus muscles (bum muscle) or widen your shoulders slightly to make your waist appear smaller.
Are You Using Safe Weight Loss Pills To Lose Weight?
People everyday try ot lose weight. Exercising regularly and eating a healthy diet are very important to losing weight and keeping it off. However, there are also many safe weight loss pills that can be used to make losing weight easier.
You have to be careful with the weight loss pills that are available these days because not all of them are safe. It is essential to make sure you are only taking pills that are safe and not ones that will cause you more problems.
When trying to decide if a particular weight loss pill is safe to take or not there are some important things that you need to look for. So you can make a safe decision about taking safe pills for easier weight loss here are the most important things to watch for.
One: Ingredients that are clinically proven - You have to ensure that the ingredients used in the pill have been clinically proven to be effective for weight loss. To make sure that the product works like they claim it will this process includes clinical trials run by the makers.
Two: Ingredients list - To make sure there are none that will have bad side effects for you you want to look at the ingredients that are used in the pills. The best types of pills to use are the ones that are all natural but there are ones available that are not all natural that will work effectively like they claim.
Before making your final decision about which ones to use you have should take time to do research on the ingredients used in different weight loss pills.
Three: Side effects - Different pills will have different side effects depending on the ingredients that are used in them. You have to know what the side effects are for each of the weight loss pills that you are interested in using.
This is imperative because you want them to help you lose weight without any side effects that would side track your weight loss efforts.
Now that you know what to look for you can easily decide what pills are safe weight loss pills and which are not.
Before making the decision to take any weight loss pills be sure to take your time and do some research. This is the only way to achieve your weight loss goals and still make sure you stay safe.
You have to be careful with the weight loss pills that are available these days because not all of them are safe. It is essential to make sure you are only taking pills that are safe and not ones that will cause you more problems.
When trying to decide if a particular weight loss pill is safe to take or not there are some important things that you need to look for. So you can make a safe decision about taking safe pills for easier weight loss here are the most important things to watch for.
One: Ingredients that are clinically proven - You have to ensure that the ingredients used in the pill have been clinically proven to be effective for weight loss. To make sure that the product works like they claim it will this process includes clinical trials run by the makers.
Two: Ingredients list - To make sure there are none that will have bad side effects for you you want to look at the ingredients that are used in the pills. The best types of pills to use are the ones that are all natural but there are ones available that are not all natural that will work effectively like they claim.
Before making your final decision about which ones to use you have should take time to do research on the ingredients used in different weight loss pills.
Three: Side effects - Different pills will have different side effects depending on the ingredients that are used in them. You have to know what the side effects are for each of the weight loss pills that you are interested in using.
This is imperative because you want them to help you lose weight without any side effects that would side track your weight loss efforts.
Now that you know what to look for you can easily decide what pills are safe weight loss pills and which are not.
Before making the decision to take any weight loss pills be sure to take your time and do some research. This is the only way to achieve your weight loss goals and still make sure you stay safe.
Is Hypnosis a Better Way To Lose Weight?
Many people's views of hypnosis are often based on what they have seen on the TV rather than being based in reality. It is unfortunate that 'clinical hypnotherapy' and 'stage hypnosis' share the same name. Stage hypnosis is based on entertainment, suggestibility and illusion. An impression is thereby given that being hypnotised is an external state which is the opposite of what it really is, an internalised state. Therefore people can be wary of hypnotherapy.
Hypnotherapy is a process that is aimed at helping to instil a superior form of physical and mental relaxation. Techniques are used by the practitioner that encourage the client to enter a "trance state" which bypasses the conscious mind and critical faculty. We unconsciously enter this state every day when driving a car, reading a book or when we become emotional. The difference is, hypnotherapy is a process which undertakes this state in a controlled setting. When in this state, hypnotherapy is able to realign feelings that stem form the subconscious to a more positive state and give an all-important edge when it comes to breaking habits. This is a powerful process that works with the right side of the brain. We therefore refer to it as "right brain coaching".
Whilst undergoing hypnotherapy, many clients may assume they are in a state of "sleep" and undergoing "therapy" both at the same time. In fact the word Hypnosis is derived from "hypnos", being the Greek term for sleep. James Braid coined "hypnosis" around 1840 from the Greeks who used "sleep temples" as far back as 4000 BC, and so "Relaxation of the conscious mind" would have been a more accurate description. Therefore the name hypnosis is really a misnomer.
Hypnotherapy has many uses, one of them being weight loss. Weight loss can be eternal. Unfortunately diets, or new re-cycled diets, work on a starvation principle of drastically reduced calories. Some work by eating solid protein, others by living off a boring liquid diet. None of them address the relationship to food, which is a lifetime one.
Diets slow down the metabolism. After 4 days the body shuts down and goes into starvation mode protecting the very calories you are trying to loose. When you start eating again the weight piles back on. This is due to the dieter having wrecked their metabolism.
Dieticians and so called experts do not tell you that the body likes and needs good old fat. It serves a useful propose. It supplies us with a food store in times of starvation and keeps us warm. The subconscious mind still acts as if we were in the cave. Diets do not address this in any way shape or form. The key is to work with the body. The body will accept weight loss of 2lbs a week. Any more is fluid and muscle tissue. If the weight is lost slowly, it will stay off. Therefore no more yo-yo effect.
Everybody knows what he or she should and should not eat. Unfortunately we live in an age where miracle diets offer absurd amounts of weight loss in a matter of days or weeks and this seems preferable to healthy eating. This, of course, does not work and can, in fact, do more harm than good. Hypnotherapy, however, can help people to lose weight permanently and healthily.
Hypnotherapy is a process where you work with the body and feel good about doing the things that you know you should be doing. Once you are into a rhythm the weight comes off slowly, naturally and safely. The final result being that the weight stays off. Psychologically you feel good as confidence in your ability to lose weight rises. You lose weight once not a hundred times!
Hypnotherapy is a process that is aimed at helping to instil a superior form of physical and mental relaxation. Techniques are used by the practitioner that encourage the client to enter a "trance state" which bypasses the conscious mind and critical faculty. We unconsciously enter this state every day when driving a car, reading a book or when we become emotional. The difference is, hypnotherapy is a process which undertakes this state in a controlled setting. When in this state, hypnotherapy is able to realign feelings that stem form the subconscious to a more positive state and give an all-important edge when it comes to breaking habits. This is a powerful process that works with the right side of the brain. We therefore refer to it as "right brain coaching".
Whilst undergoing hypnotherapy, many clients may assume they are in a state of "sleep" and undergoing "therapy" both at the same time. In fact the word Hypnosis is derived from "hypnos", being the Greek term for sleep. James Braid coined "hypnosis" around 1840 from the Greeks who used "sleep temples" as far back as 4000 BC, and so "Relaxation of the conscious mind" would have been a more accurate description. Therefore the name hypnosis is really a misnomer.
Hypnotherapy has many uses, one of them being weight loss. Weight loss can be eternal. Unfortunately diets, or new re-cycled diets, work on a starvation principle of drastically reduced calories. Some work by eating solid protein, others by living off a boring liquid diet. None of them address the relationship to food, which is a lifetime one.
Diets slow down the metabolism. After 4 days the body shuts down and goes into starvation mode protecting the very calories you are trying to loose. When you start eating again the weight piles back on. This is due to the dieter having wrecked their metabolism.
Dieticians and so called experts do not tell you that the body likes and needs good old fat. It serves a useful propose. It supplies us with a food store in times of starvation and keeps us warm. The subconscious mind still acts as if we were in the cave. Diets do not address this in any way shape or form. The key is to work with the body. The body will accept weight loss of 2lbs a week. Any more is fluid and muscle tissue. If the weight is lost slowly, it will stay off. Therefore no more yo-yo effect.
Everybody knows what he or she should and should not eat. Unfortunately we live in an age where miracle diets offer absurd amounts of weight loss in a matter of days or weeks and this seems preferable to healthy eating. This, of course, does not work and can, in fact, do more harm than good. Hypnotherapy, however, can help people to lose weight permanently and healthily.
Hypnotherapy is a process where you work with the body and feel good about doing the things that you know you should be doing. Once you are into a rhythm the weight comes off slowly, naturally and safely. The final result being that the weight stays off. Psychologically you feel good as confidence in your ability to lose weight rises. You lose weight once not a hundred times!
How Can I Lose Weight - and Keep it Off Forever!
Following fad diets is not the answer if you are planning to keep the weight off.
Fad diets have one thing in common, they are all diets.
A pair of bell-bottom pants, in today and out tomorrow. For a few years these diets are popular and then they are out of style. Then, what happens, after a while they come back like a vicious circle when the fitness professionals feel that we are ready to start up with them again. If you really want to burn body fat and lose weight steer clear of the fad diets.
For more information visit http://www.burnfatcaloriesfast.com
In the first days of a fad diet several of you will lose some weight. So you get some weight loss initially, but you might also lose some muscle on these diets too. Your fat burning efforts and overall health could suffer if you lose muscle.
But the most discouraging part of fad diets is that practically all people who use these diets will gain the weight back, and then even more. Has this happened to you?
The most crucial question is, how can I keep the weight off?
One reason is the fad diets frequently advise focusing too much on one type of food, like non-carbohydrate foods (meat and dairy only) or only carbohydrate foods (fruits and vegetables only). If you want unhealthy eating habits, this type of diet will take you there.
You are greatly reducing the number of vitamins and minerals you eat when you just eat foods from one catagory. Limiting yourself of the essential vitamins and minerals that your body requires will lead to poor health and more health problems.
It is said that variety is the spice of life, and to have variety in the nutritious foods that we eat is also needed for good health.
Fad diets are too restrictive to be realistically followed, especially for a lengthy period of time. They are not only unhealthy but these diets are also very difficult to stay on because they take away many of our favorite foods. If you desire to lose weight over a lengthy period of time, then do not go on a strict restrictive diet.
If you want life long weight loss and weight stabilization the solution is behavioral changes in your eating habits.
The very idea of this kind of fad diet just will not work. Why? Diets are based in a temporary mindset. The fact that someone goes on a diet means they will have to come off of the diet. This is temporary…why force yourself to lose 10 pounds when you're just going to gain it back and then even more when you go off of the diet?
A lot of people just don't comprehend this, even though it may sound simple. A lot of individuals turn to dieting in an attempt to resolve their weight and health issues. These fad diets are not the answer as they just lead to more problems. People who are regular dieters don't burn fat over the long haul and many times will gain more weight back than they lost on the diet.
To answer the question how can I keep the weight off, it is important for you to seek life long fat burning, health and fitness in a lean body, you should take some advice from my mom, and probably your mom too.
When I think about it, probably the best base of nutritional knowledge I received was from my mom. For the most part, my mom was right. She didn't know anything about fat burning, but she made sure I got nutritious foods growing up.
She especially made a point to make sure I ate my vegetables, mainly the green ones. She limited sugary stuff and other junk, but didn't totally eliminate it, making it a special treat for me on occasion. During the day she would give me food from different food groups making sure that I got a good healthy balance from each group.
Thank you, Mom! Mom's diet was actually quite sound, and I've found that heeding some of this advice in the pursuit of maximum body fat burning and a lean healthy body for the rest of your life is a smart way to go.
You see your body naturally craves foods rich in nutrients, (antioxidants, phyto nutrients (plant), fiber, vitamins, minerals, etc.) When you eat most of your meals from foods rich in important nutrients, your body will be satisfied and overeating will no longer be much of a concern.
As a result of eating wholesome foods you will go into a fat burning phase as a natural result of giving your body what it thrives on and needs to be healthy. As a result you will be lowering your risk of disease by promoting a natural alkaline environment in your body when you eat these types of foods.
When you find that you are eating and eating and never seem satisfied then recognize that this is your body telling you that you are not getting the nutrients that your body needs. These are fast food, foods high in fat, high sugar foods, etc that are low in nutrition. This means you will be taking in too many calories.
When you eat excess calories you will continue to gain weight, you will become fatter and you will be more likely to contract the diseases that are related to being overweight. Your body will have an acidic environment, which is an additional risk of disease when you gain weight and fat. You can forget about burning fat when this happens.
Nutrition to control your weight, fitness, and health all work together for your benefit. My Fat Burning Furnace students have changed their lives permanently, by simply altering what they put in their bodies…and you can do it to.
establish an eating program of foods high in nutrients. In part two of this article, I'll get more specific in helping you make the transition from your current lifestyle to the one you desire. This plan will have you burning calories 24 hours a day and 7 days a week.
One of the most significant points to remember in healthy eating is to eat from all of the food groups with a lot of variety and eat them regularly.
Fad diets have one thing in common, they are all diets.
A pair of bell-bottom pants, in today and out tomorrow. For a few years these diets are popular and then they are out of style. Then, what happens, after a while they come back like a vicious circle when the fitness professionals feel that we are ready to start up with them again. If you really want to burn body fat and lose weight steer clear of the fad diets.
For more information visit http://www.burnfatcaloriesfast.com
In the first days of a fad diet several of you will lose some weight. So you get some weight loss initially, but you might also lose some muscle on these diets too. Your fat burning efforts and overall health could suffer if you lose muscle.
But the most discouraging part of fad diets is that practically all people who use these diets will gain the weight back, and then even more. Has this happened to you?
The most crucial question is, how can I keep the weight off?
One reason is the fad diets frequently advise focusing too much on one type of food, like non-carbohydrate foods (meat and dairy only) or only carbohydrate foods (fruits and vegetables only). If you want unhealthy eating habits, this type of diet will take you there.
You are greatly reducing the number of vitamins and minerals you eat when you just eat foods from one catagory. Limiting yourself of the essential vitamins and minerals that your body requires will lead to poor health and more health problems.
It is said that variety is the spice of life, and to have variety in the nutritious foods that we eat is also needed for good health.
Fad diets are too restrictive to be realistically followed, especially for a lengthy period of time. They are not only unhealthy but these diets are also very difficult to stay on because they take away many of our favorite foods. If you desire to lose weight over a lengthy period of time, then do not go on a strict restrictive diet.
If you want life long weight loss and weight stabilization the solution is behavioral changes in your eating habits.
The very idea of this kind of fad diet just will not work. Why? Diets are based in a temporary mindset. The fact that someone goes on a diet means they will have to come off of the diet. This is temporary…why force yourself to lose 10 pounds when you're just going to gain it back and then even more when you go off of the diet?
A lot of people just don't comprehend this, even though it may sound simple. A lot of individuals turn to dieting in an attempt to resolve their weight and health issues. These fad diets are not the answer as they just lead to more problems. People who are regular dieters don't burn fat over the long haul and many times will gain more weight back than they lost on the diet.
To answer the question how can I keep the weight off, it is important for you to seek life long fat burning, health and fitness in a lean body, you should take some advice from my mom, and probably your mom too.
When I think about it, probably the best base of nutritional knowledge I received was from my mom. For the most part, my mom was right. She didn't know anything about fat burning, but she made sure I got nutritious foods growing up.
She especially made a point to make sure I ate my vegetables, mainly the green ones. She limited sugary stuff and other junk, but didn't totally eliminate it, making it a special treat for me on occasion. During the day she would give me food from different food groups making sure that I got a good healthy balance from each group.
Thank you, Mom! Mom's diet was actually quite sound, and I've found that heeding some of this advice in the pursuit of maximum body fat burning and a lean healthy body for the rest of your life is a smart way to go.
You see your body naturally craves foods rich in nutrients, (antioxidants, phyto nutrients (plant), fiber, vitamins, minerals, etc.) When you eat most of your meals from foods rich in important nutrients, your body will be satisfied and overeating will no longer be much of a concern.
As a result of eating wholesome foods you will go into a fat burning phase as a natural result of giving your body what it thrives on and needs to be healthy. As a result you will be lowering your risk of disease by promoting a natural alkaline environment in your body when you eat these types of foods.
When you find that you are eating and eating and never seem satisfied then recognize that this is your body telling you that you are not getting the nutrients that your body needs. These are fast food, foods high in fat, high sugar foods, etc that are low in nutrition. This means you will be taking in too many calories.
When you eat excess calories you will continue to gain weight, you will become fatter and you will be more likely to contract the diseases that are related to being overweight. Your body will have an acidic environment, which is an additional risk of disease when you gain weight and fat. You can forget about burning fat when this happens.
Nutrition to control your weight, fitness, and health all work together for your benefit. My Fat Burning Furnace students have changed their lives permanently, by simply altering what they put in their bodies…and you can do it to.
establish an eating program of foods high in nutrients. In part two of this article, I'll get more specific in helping you make the transition from your current lifestyle to the one you desire. This plan will have you burning calories 24 hours a day and 7 days a week.
One of the most significant points to remember in healthy eating is to eat from all of the food groups with a lot of variety and eat them regularly.
Thursday, July 29, 2010
Rapid Weight Loss Through Detox
"Detox" is a process of detoxifying your body. In essence, you will be ridding your body of unwanted and harmful toxins. This process is also referred to as a 'cleanse' or a 'colon cleanse'. It is something we should do annually.
Most detox or cleanse diets are water-based, meaning that you can drink as much water as you desire for a specified period (usually 5-10 days). Some allow you to put lemon juice into the water to aid the process. And some allow for some citrus fruit. But just about all of them stress the need to start with a fast.
Here is a great detox regimen. Use a water fast for the first 24-48 hours. Most people have trouble going without and food for much longer than that. On the third day, begin to eat grapefruit for my meals. One grapefruit per meal. This helps to get over the 'starving' feeling and also allow you to get the energy you need to continue exercising. I know many people that can do a water fast for a lot longer and they all claim to have enough energy to remain active. Most will begin to add a little lemon juice to their water after 48 hours. The acids in citrus fruit help the elimination process. And this is what you want. You are eliminating the toxins in your colon. Continue your water/grapefruit cleanse for 5-10 days. You can try and go as long as you can, additional days will produce a better cleanse. But never go past 10 days.
There are many supplements out there that will do a very good job of helping you detox. And even some of these allow you to eat a somewhat regular diet during the process. I recommend this method if you find the thought of existing on water and grapefruit for 5-10 days to be too tedious.
Once you have completed your personal detox/cleanse diet, it is important that you do not start feasting right away. It is best to introduce foods back into your system in a controlled manner. A normal course of action is to eat another type of fruit that first day off the cleanse. Then you can slowly introduce vegetables back into your diet, perhaps in the form of a salad on the second day. You can stick with two or three days of nothing but fruit and vegetables before beginning to have 'meals' again. And that's it. Following this will rid your body of the unwanted toxins in your system and allow you to lose weight in the process!
Most detox or cleanse diets are water-based, meaning that you can drink as much water as you desire for a specified period (usually 5-10 days). Some allow you to put lemon juice into the water to aid the process. And some allow for some citrus fruit. But just about all of them stress the need to start with a fast.
Here is a great detox regimen. Use a water fast for the first 24-48 hours. Most people have trouble going without and food for much longer than that. On the third day, begin to eat grapefruit for my meals. One grapefruit per meal. This helps to get over the 'starving' feeling and also allow you to get the energy you need to continue exercising. I know many people that can do a water fast for a lot longer and they all claim to have enough energy to remain active. Most will begin to add a little lemon juice to their water after 48 hours. The acids in citrus fruit help the elimination process. And this is what you want. You are eliminating the toxins in your colon. Continue your water/grapefruit cleanse for 5-10 days. You can try and go as long as you can, additional days will produce a better cleanse. But never go past 10 days.
There are many supplements out there that will do a very good job of helping you detox. And even some of these allow you to eat a somewhat regular diet during the process. I recommend this method if you find the thought of existing on water and grapefruit for 5-10 days to be too tedious.
Once you have completed your personal detox/cleanse diet, it is important that you do not start feasting right away. It is best to introduce foods back into your system in a controlled manner. A normal course of action is to eat another type of fruit that first day off the cleanse. Then you can slowly introduce vegetables back into your diet, perhaps in the form of a salad on the second day. You can stick with two or three days of nothing but fruit and vegetables before beginning to have 'meals' again. And that's it. Following this will rid your body of the unwanted toxins in your system and allow you to lose weight in the process!
Does Sleep Affect Weight Loss?
Can losing sleep cause you to gain excess weight? The answer: absolutely yes! Many people haven't realized the health implications of sleep deprivation. It could even hinder fat loss efforts.
How does sleep deprivation affect your weight loss efforts?
Here are just a few reasons why:
1. When you’re tired, it is so much harder to make healthy choices. This could be both psychological and physiological. When someone gets a good night’s sleep, sticking to regular exercise and healthy eating routine is a snap. But when sleep deprivation comes into play, that same person may think that chocolate and sugar will make them feel better. But, it never does! Worse than that, they could be more tired and cranky because the blood sugar highs and lows.
2. Here's where the science comes in. Several separate studies have shown a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full (a hormone disaster). Nothing is worse than craving food and being hungry at the same time.
3. A lot of people may not know this, but your body adjusts itself based on your circadian rhythms and the amount of sunlight outside. Without getting too deep into the science, these rhythms and light tell your body to physically recover approximately between the hours of 10pm-2am and to mentally recover approximately between 2am-6am. If you aren’t getting to bed until 12am, you are missing out on 2 crucial hours of physical repair. This can result in all sorts of aches and pains that do not get better, no matter what you try. You could even relieve backaches and hurting joints by just getting to bed by 10pm.
What actions will you take to get a good night’s sleep so you won't be sabotaging your weight loss efforts?
Check out these few tips:
1. Don’t watch TV before bed. This works wonders by reading a book, especially a good fiction book that will help you forget the day’s events.
2. Cut your caffeine intake early in the day, which includes all coffee and teas (except herbal teas).
3. Avoid sugar before bed. It could potentially wake you up in the middle of the night due to a blood sugar low.
4. Put your work away before bed. There is nothing worse than a racing mind before bed. End all work at least 2 hours before bed. If this is not possible for you, reassess your work schedule a bit.
Whatever adjustments you make, remember, sleep may just be the missing link in your nutrition, exercise and health program. Implementing these insights would take you well on your way to fat loss success.
How does sleep deprivation affect your weight loss efforts?
Here are just a few reasons why:
1. When you’re tired, it is so much harder to make healthy choices. This could be both psychological and physiological. When someone gets a good night’s sleep, sticking to regular exercise and healthy eating routine is a snap. But when sleep deprivation comes into play, that same person may think that chocolate and sugar will make them feel better. But, it never does! Worse than that, they could be more tired and cranky because the blood sugar highs and lows.
2. Here's where the science comes in. Several separate studies have shown a link between sleep and the hormones that influence our eating behavior. Two specific hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is an increased craving for food and not feeling full (a hormone disaster). Nothing is worse than craving food and being hungry at the same time.
3. A lot of people may not know this, but your body adjusts itself based on your circadian rhythms and the amount of sunlight outside. Without getting too deep into the science, these rhythms and light tell your body to physically recover approximately between the hours of 10pm-2am and to mentally recover approximately between 2am-6am. If you aren’t getting to bed until 12am, you are missing out on 2 crucial hours of physical repair. This can result in all sorts of aches and pains that do not get better, no matter what you try. You could even relieve backaches and hurting joints by just getting to bed by 10pm.
What actions will you take to get a good night’s sleep so you won't be sabotaging your weight loss efforts?
Check out these few tips:
1. Don’t watch TV before bed. This works wonders by reading a book, especially a good fiction book that will help you forget the day’s events.
2. Cut your caffeine intake early in the day, which includes all coffee and teas (except herbal teas).
3. Avoid sugar before bed. It could potentially wake you up in the middle of the night due to a blood sugar low.
4. Put your work away before bed. There is nothing worse than a racing mind before bed. End all work at least 2 hours before bed. If this is not possible for you, reassess your work schedule a bit.
Whatever adjustments you make, remember, sleep may just be the missing link in your nutrition, exercise and health program. Implementing these insights would take you well on your way to fat loss success.
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