Take A Nap And Lose Weight

You hit the gym about four times a week. You sincerely watch what you eat. But you don't seem to be losing weight!!!!

The reason could be all those late nights that you are awake. If you want to lose weight, experts say you need to get enough sleep. Specifically, researchers have reported that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Sleep deprivation plays havoc on hormones. Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness. The hormone 'Ghrelin' is responsible for creating the hunger pangs and the hormone 'Leptin' tells the brain when to stop. When you don't sleep the Ghrelin levels increase and the Leptin levels decrease. The result is increased craving for food and not being satisfied inspite of eating more than you normally do.

So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,"

Secondly, the growth hormone is secreted, for the most part, during first round of sleep. This hormone plays a very vital role in managing the body weight as it controls the body's proportion of muscle and fat. When you don't get enough sleep the body tends to secrete less of this hormone resulting in increased body fat. Aging is another factor which reduces the time we spend in deep sleep which in turn reduces the secretion of growth hormones. This significantly increases the chances of weight gain.

A session of peaceful sleep helps reduce stress. Lack of sleep increases the stress and increased glucose levels. Sleep deprivation puts your body into a starvation mode. Sleep deprived people tend to eat high calorie sweets, salty snacks. This is because of the increased craving for food. Sleep deprivation and sluggishness go hand in hand. Lack of sleep reduces the physical activity levels. Even small activities like siting, standing, fidgeting are significantly reduced and hence you burn fewer calories there by making weightless difficult.

How many hours of sleep does one need?

If you are unsure of how many hours of sleep you need, then experiment. Sleep as much as you can for four nights in a row. The amount of time that you sleep the last night is the approximate hours of sleep that you need every night. That's because by the fourth night your body is refreshed completely and the body clock will reach the natural rhythm. Make sure you are on a balanced diet and also exercise 4-5 times a week. The health tip for a healthy body is a good night's sleep.

Tips for Good night's sleep

1. Don't go to bed hungry. This does not mean that we should have a heavy dinner, A light dinner diet rich in sleep inducing amino acid tryptophan can help.
2. Exercise at least three hours before bed time. Physical activity contributes to sleep. But exercising too close to bedtime increases the metabolism rate and alertness thus preventing sleep.
3. Take a warm water bath before bedtime. The body temperature will drop once you finish your bath thus inducing sleep.
4. keep your days active. Resist the temptation to nap during the day, so that your body is ready to sleep during the night.

How to watch your waistline

Obesity is increasing at the global level, fitness & health are drawing lots of attention thanks to our lazy lifestyles. To enjoy a happy, healthy life and to live long, nowadays is more important than staying alive simply.

If you over weight, always gasping for breath and expect people to wheel you around or hold your hand and yourself for the exercise of climbing a set of stairs in your efforts to lose weight. What the hack....... there are ways to lose weight and you should focus these days on a long life together with the ability to enjoy your life.  

The pursuit of health and the ability to move independently through your life is an ongoing research project, it is really not going to end. Although there are various diets and weight loss plan available, but what works for one does not work for all.  

Watch your waist

As our body ages, it starts to break down, part by part. Our challenge is just not to keep it alive, but we should maintain it for a well and pain-free run. As we grow older, we move less. Not good for the body. For those, with huge waists are needed to get in shape quickly by weight loss, chances are as real as thick waist can land you in trouble. Research conducted at the University of Southern California refers to the type 2 diabetes latches on easily for those with excess fat around the abdomen. Reasons that are still under the scanner.

what can be adopted..

In Japan which is one of the trimmest nations on this planet, they added a new dimension to the fitness tests for them.  

They measure waist lines of people, in addition to regular health check-ups. This is to keep the disturbances such as diabetes away. By the way, the rule for men is 33.5 inch waist, and for women is 35.4 inches. Any one exceeding the limits is warned, put on a diet and re-measured some months later.  

There is a section in our population that will think this is too much. Especially when very few people in Japan suffer from weight gain. Just sumo wrestlers with the exception, and that it must be huge if they really want to get anywhere in their career.  

What can be done? So, how we can keep the average person away from wasting the waist? 

First of all, I advise you to check the diet. Go moderate in all of those things you really want. You can eat favorite foods such as chips as treats rather than included in the daily diet. Always remember that there are really no shortcuts to trim your waist. There are ways to lose weight and u should walk on those, you must exercise at least for 30 minutes each day, 30 minutes cardio is the minimum one needs to stay healthy as our lifestyles require it.

Be careful and remember, doing those ABS crunches alone will not work at all. Besides you may land up with an injured back if you go overboard or do them wrongly. Research conducted by several authorities throughout the world says a human being needs to take 10,000 steps a day to stay in shape. Basically, your body needs to burn the calories you eat. When you burn 3500 calories , you will drop by only one pound of fat in the body. 

Well, it's not exciting, and I agree, but then, is all about moderation. Besides, if you do those steps 10,000 a day, adding just 2000 more to make the miles you use an extra 100 calories. In the long run, say one year, you could land up becoming a 10 pounds (a little less than five kilograms) lighter than in reality without reducing your food intake.

So are you struggling to keep ur waisteline at bay....
can you share how you are doing it with me in comment section.... and thanks for reading