Tag Archives: tired

Eat, Sleep, Move: Lack of Sleep can make you fat: New Study

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Food and exercise are not the only things that will affect your weight!  Loss of sleep will affect your weight too!

A report came out on a study about sleep and weight. According to the research, patients with more weekday sleep debt were 72 percent more likely to be obese when compared to participants who had no weekday sleep debt. And after six months, weekday sleep debt was significantly associated with obesity and insulin resistance. Worse yet, after 12 months, “for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17 percent and 39 percent, respectively.”

Diabetes and obesity are two metabolic diseases characterized by insulin resistance. These diseases can be a result of metabolic syndrome, which refers to the cluster of three or more cardio-metabolic risk factors, including insulin resistance, high blood pressure, and high cholesterol. Given this, the findings reinforce the existing idea that “sleep loss is additive,” and that it can negatively impact metabolism.

metabolic syndrome

http://www.medicaldaily.com/got-sleep-problems-losing-30-minutes-sleep-each-day-could-mess-metabolic-function-324852

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Don’t let your schedule run you down so that you can’t sleep.  Yes, exercise is important, but if you can’t get in the sleep, then cut a bit on the exercise to get the sleep–unless you can find other things to cut back on!

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It isn’t Eat, Pray Love:  It is:

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If you have sleep issues, have them diagnosed by a doctor.  If you have sleep apnea, get help for it and if you have the breathing machine–use it.  I know so many who have it and don’t use it!  Besides dying in your sleep–it can cause you to be exhausted and overweight.

sleepapnea

If you have other issues with sleep, see your doctor about meds.  Start exercising, which helps sleep.  Take a hot bath before bed.  Make sure you have vitamin and minerals each day.  Go to bed earlier.  Turn off the TV, Phone, IPAD, Computer, VIdeo Games, etc.  Work on it, don’t just be sleepy.  If it is stress, try L-Theanine 200 mg., see a therapist and/or a doctor for meds.

EXERCISE!  It will help you sleep.

Sleep will help you be skinny!  And if you sleep more, you will also have more energy to exercise and eat right–other tools for weight loss!

MIDDAY SLUMP: You Have To Eat A Snack Between Lunch and Dinner

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Ever catch yourself nodding off about an hour or two after lunch?  “If you started your day with nothing more than a cup of coffee or a bowl of cereal, you’re bound to feel your energy start to drop sooner in the day.”  Protein six times a day helps this from happening.

And if your lunch mainly consisted of carbs, then after a meal later on,  there is a huge drop in blood sugar.  However, after any meal, your blood sugar rises for about two hours—and then it drops off.   Your lunch has to contain enough protein and fiber, and if not, then your blood sugar can rise and drop even more quickly, causing you to feel groggy.

Even if you eat a substantial breakfast and a lunch that combines carbs and protein, you might still have the midday slump. Eating raises your body’s core temperature as the body works to digest and metabolize your food.  After you eat a meal, a few hours later, your core body temperature drops, signaling your brain to release melatonin, which causes you to feel tired.

One thing that can help is to exercise.  Regular exercise has been shown to provide more energy throughout the day. If you aren’t able to get in an early-morning or lunchtime workout, try a 15-minute power walk around the time you usually start your slump.   Snacking helps to control blood-sugar levels.  The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein.

If you want to lose weight and keep your metabolism going AND you want to stay awake during the day and be productive, you need to eat your midday snack.

8 suggestions for a snack:

1. A piece of fruit and two tablespoons of peanut butter (or another nut butter).

2. One ounce of almonds and a handful of grapes or a piece of fruit.

3. One ounce of cheese with a few whole-wheat crackers.  Watch the carbs in the crackers.  Look at the box.

4. Two ounces (a moderate handful) of trail mix.

5. Six ounces of greek yogurt with fruit.

6.  A low carb protein bar

7.  A hard boiled egg and a piece of fruit.

8.  A couple of slices of meat, cheese and a piece of fruit.