Tag: sleep and weight loss

How Lowering Stress Can Positively Affect Your Weight

Lower Stress Positively Affects Weight

 

For most of us, stress is a part of life that we need to deal with.  Unfortunately, research shows us that too much stress can negatively affect our weight.

I personally believe that the stress component in people’s lives is often overlooked by the health and fitness industry.   A client can be eating well and exercising regularly, however if the client is under continual stress it can prevent them from losing weight and in some cases even cause them to gain weight.  Diet and exercise is only one piece of the puzzle when it comes to overall health and wellness.

We recently moved to a slower paced community and have simplified our lifestyle.  One of the first things that changed for me was my sleeping patterns.  I’ll be the first to admit that my sleep was not great before we moved.   I’m happy to report that I am sleeping better and experiencing real rest.  What happened after I began sleeping better was interesting.

Over the past few months I’ve noticed that all of my clothes are fitting a bit looser. I stopped weighing myself regularly years ago due to the emotional stress it can cause so I can’t tell you how much weight I have lost.  However, I know for sure that I have naturally dropped a few pounds.

It’s really important for me to share that I WAS NOT trying to loose weight.  I have not made any changes to my diet and I am exercising at a level that is appropriate for me while I recover from  multiple injuries.  My health and fitness goals are rooted in self care and happiness rather than a number on a scale, which is why I believe my recent weight loss is  a result of stress reduction.  Before we moved,  I was eating well and exercising most days of the week.  I believe that my personal experience helps support the research that if you are under constant stress, diet and exercise alone may not be enough to help you lose and/or maintain your weight.

It’s pretty safe to assume that no matter how good we are at limiting the stress in our lives we will still have to manage a certain amount of it.   Here are five ways to limit stress in your life and protect your body from it:

 

FIVE WAYS TO LIMIT STRESS

 

Ditch diets for good.  Research shows that constant dieting can cause cortisol levels to rise as much as 18%.  When your cortisol levels rise, your blood sugar gets out of whack, first rising, then plummeting. This can make you cranky and super hungry even if you don’t need the extra calories.

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body.  Diets that suggest eliminating certain foods and/or food groups from your diet can contribute to a lack of these important nutrients.  These deficiencies can lead to increased cortisol levels and food cravings.  Start the day off strong with a breakfast that includes stress reducing nutrition.  Foods like oranges, grapefruits, or a large handful of strawberries supply  vitamin C and 6 to 8 ounces of yogurt contains calcium and magnesium.  Make sure to include carbs like a whole grain bagel or toast and healthy fats like peanut butter. Whole grains are loaded with B vitamins, while peanut butter has fatty acids that can lower stress hormones in your body.

Instead of dieting, try eating as many whole foods as possible.  Eating whole foods can help contribute to better energy which is part of self care. Do your best to make sure to choose foods you enjoy and avoid being too rigid about everything you eat.

Get enough sleep.  Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more food than you may actually need.

Sleep deprivation can also affect your hormones in such a way that your metabolism will literally slow down.  I believe that is what happened in my case, and why I lost weight when I started to get more sleep.

The National Sleep Foundation recommends 7 to 9 hours of sleep per night.  A few nights of solid sleep can bring your body back into balance, and getting enough regular sleep helps keep it there.

 

Do a little strength training.  Moving your muscles is an effective, instant stress reliever. It actually sends a message to your body that you are escaping the source of your stress.  Exercise helps your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.  Try doing at least one strength exercise per day like squats, push ups, or ab work.  Even taking a stroll on your lunch break will help. In one study researchers found that 18 minutes of walking 3 times per week can quickly lower stress hormone levels by 15%.
You might want to cut back on caffeine.  Total disclaimer, I am a coffee drinker and have no plans to give it up right now so I’m not asking you to.  A certain amount of coffee is actually good for most people due to the many health benefits it offers.  However, if you find it’s keeping you up at night you may want to cut back.
Create a healthy environment.  It’s important for us to be at peace where we live, work, and play.  Things like nurturing relationships, setting healthy boundaries, removing clutter from your home or life, planning family meals, taking time off to visit places that make you feel happy and restored, or spending time with your pets without your phone in hand are all examples of working  toward creating a healthy environment.

Limiting stress in our lives is extremely personal and looks different for each individual.  We are all on our own personal journey.  What’s important to remember is that health and wellness is about self care and enjoying life.  Not a specific number on a scale.

Have a wonderful week!
Shared with love,
Jennifer

Lack of Sleep Triggers Weight Gain! How to Fix That!

Yikes! Are You at Risk of Gaining Two Pounds a Week?

 

The simplest way to avoid weight gain and/or start losing weight may be a good night’s sleep — because yes, lack of sleep triggers weight gain!

For years researchers and the fitness industry have known that adults who get less than five or six hours of sleep per night are at higher risk of weight gain and struggle more with weight loss.  However, a recent study performed by the University of Colorado and published by the New York Times found that participants restricted to five hours of sleep per night gained an average of two pounds by the end of one week.  Yikes!

What were some of the reasons for the immediate weight gain?  Light sleepers not only consumed more calories while they were awake,  they also shifted what and how they were eating.  Researchers found that the sleep deprived participants overate carbohydrates (causing water retention); ate smaller breakfasts; and snacked a lot more after dinner. In fact, they ended up eating more calories during after-dinner snacking than any other meal of the day!

How do you know you’re getting enough sleep?

 

While the amount of sleep an individual needs can vary from person to person, the average adult needs approximately 7-9 hours of sleep per night to remain productive, healthy, and happy.

Eight tips for getting a better night’s sleep:

 

1)  Exercise!  Studies have shown that 30 minutes of moderate exercise (like brisk walking) per day can help you sleep better.

2)  Ban the blue light!  Turn off or cover any blue displays in the bedroom.  Short waves of blue light may interfere with your sleep.

3)  Eliminate the back pain. Back pain may not wake you up at night, but it can impact the quality of your sleep. Place a pillow between your knees when sleeping on your side to stabilize the hips and ease back pain. If you are a back sleeper, place a pillow under your knees.

4)  Watch the caffeine! Coffee in the morning is fine for most people, but caffeine after noon can interrupt the deep stages of sleep.  If you know that’s you, give yourself a cut-off time for caffeinated drinks.

5)  Snack wisely! Per Web MD, complex carbs and dairy are sleep inducing foods. Choose snacks like cereal and milk or cheese and crackers if you are eating before bedtime. Just make sure to stick to single servings and finish your snack an hour before bedtime says Web MD.

6)  Get a night light! Put a night light in your bathroom just in case you need to get up and use it in the middle of the night. Avoiding the bright light will help you get back to sleep easier.

7)  Wind down. With all of the stimulation we’re exposed to throughout the day, it’s no wonder people have a tough time getting to sleep. Try things like reading, praying, meditating, listening to music, stretching, or taking a hot bath an hour before bedtime to help you get the zzz’s you need.

Not sure you can spare an hour?  Start with a ten minute “wind down”  period before bed. Even ten minutes can help!

8)  Schedule a check up. Some medical conditions can affect your sleep. So if sleeplessness persists, make sure to schedule a check up and discuss the lack of sleep with your doctor.  Then the two of you can come up with a plan to help you get the healthy amount of sleep you need.

Getting good sleep is a simple yet critical step to avoid weight gain and keep you on track with your weight loss goals!

Have a question or a comment?  Please leave it below for me in the “comment” section.  I love to hear from you!

To your good health!

Jennifer

 

 

 

When You Sleep You Lose Weight!

Want to lose or maintain your weight?  Make sure you get a good night’s sleep!

A recent Columbia University study found that people who don’t get enough sleep are more likely to eat an extra 300 calories per day.  Not good when you want to lose weight! But the reverse is also true. When you sleep you lose weight!

Here’s how lack of sleep sabotages your weight loss efforts.

Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more. Lack of sleep can cause you to reach for sugary foods in an effort to get a boost of energy. The result is a temporary fix and an increase in caloric intake.

It’s also much easier to talk yourself into skipping exercise for that day when you haven’t had enough rest.

Don’t let lack of sleep sabotage your weight loss efforts!

1)  Power down before you hit the hay. Looking into the bright light of a tablet can stimulate your brain. This makes it harder to fall asleep, says David N. Neubauer, M.D. an associate professor at Johns Hopkins University School of Medicine.

2)  Sleep on your side.  Side sleeping is particularly helpful if snoring or sleep apnea tend to disrupt your rest. It can open your airway for better breathing. Also, use a body pillow for a comfier night’s rest, Dr. Neubauer suggests.

3)  Exercise! As tempted as you are to skip exercise when you are feeling tired, thirty  minutes of moderate activity may actually help you sleep. Try replacing time in front of the television with a walk or moderate strength exercises.

4)  Don’t let stress keep you awake! If stress is keeping you up all night, take steps to reduce and manage the stress. If you have too much on your plate, see where you can cut things out. If you are suffering from anxiety and/or depression, you may want to seek a life coach and/or trained psychologist to help you get to the root of the issue.

Proper sleep is critical for weight loss and weight management as well as long term health. Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Make sure you are taking the necessary steps to get the optimal amount of sleep to function at your personal best. Your mind and body will thank you!

To your health and fitness!

Jennifer