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Thursday, November 20, 2014

6 Steps to Sleeping the Weight Off

What if you were told that there is a method of effective weight loss that costs nothing and does not require you to change your diet or exercise?

What if you are told that you can lose weight while you sleep? And that sleep itself-not some magical fitness tool-is one of the best weight loss secrets-store? Saying that people who sleep more end up eating less (and be less hungry) may be too simplified a little bit too much, but basically, that's what some studies have found.

Two studies have shown the relationship between lack of sleep and a tendency to put on weight. In a study published in the year 2012, "short Sleep Duration, Dysregulation of hormonal regulation of Appetite and Glucose in men and women," participants that consumed more than 300 calories more a day after four hours of sleep than after nine hours of sleep. "It could translate into 31 pounds per year," said Kelly Plowe, RD

A 2006 study, "association between Reduced sleep and weight gain in women," followed by more than 68,000 women for 16 years. It was found that those who slept five hours or less per night were more likely to gain more weight than those who got seven hours of sleep a night.

Why do People Who Don't Get Enough Sleep Gain Weight?

Sleep deprivation increases a hormone called ghrelin, which triggers your appetite, and lose one called leptin, which indicates that you are full. So people who sleep less tend to eat more. In a study of Stanford University in 2004, "Sleep Duration Affects Appetite-Regulating hormones," participants who sleep less than eight hours a night have levels of ghrelin, lower levels of leptin and more body fat. Those who sleep the least amount found to weigh the most.

People who experience sleep deprivation has also proven to be more likely to consume high carbohydrate, high-calorie foods. "Let's say you're sitting in a room with a cookie," said Dr. Sanjay Patel, a Professor of medicine at Harvard Medical School and a physician Association calcification sleep at Brigham and women's Hospital in Boston. "If you are well-rested, you might say," I know it tastes good, but I'd regret long term. "" When you are tired, on the other hand, you're more likely to just give to impulse.

Patel added that when you sleep-deprived you are probably less likely to exercise. This is because fatigue can affect not only the decision as to whether you eat the cookie, but also whether to go to the gym or are going to take the stairs or elevator.

Break Up, Slim Down

While the current research focuses on the lack of sleep causing weight gain than increasing sleep leads to weight loss, there is some evidence to suggest it works both ways, said Patel.

Michael Breus, PhD, author of the Sleep doctor, Diet plans and the Certification Board of psychologists in sleep disorders and sleep specialist practicing for the last 15 years, initially viewed the relationship between the gain of weight loss and sleep in practice. "I have a sleep apnea patient will be treated and are starting to get a good night's sleep, and the pounds will drop off. They came to see me and said, ' I didn't change anything and I have lost 15 pounds. ' "

Indeed, most people probably do not lack of sleep as a patient Breus ', but the average adult only gets six hours and 51 minutes of sleep on weeknights, according to the National Sleep Foundation, which said most people need seven to nine hours of sleep a night. Quality of sleep is also important. Poor sleep habits can sabotage what might otherwise be a good night's rest.

How To Get Better Sleep

Step 1-find out how much sleep YOU really need.

You want to get enough sleep to feel well-rested. "That means you won't be dragging at the end of the day," said Patel. "You don't feel like taking a NAP, and you don't need coffee pick-me-up in the afternoon."

But how do you determine what it means getting enough sleep for you?

Most adults have a wake-up time is determined by external factors, such as when they have to go to work or when their kids get up. Count back seven and a half hours from whatever time is for you and that's bedtime to begin with, suggesting Breus. Why is seven and a half hours? Sleep cycle is 90 minutes long, and the average person has five of them per night. However, there can be significant differences in the level of the individual, with some people that need more time and some require less.Breus explains that if you find you are consistently getting up one hour earlier than the target time You wake up, you need only six and a half hours. But, if after doing this experiment for a week you need an alarm to wake up, that means you need more sleep.


It's not just about how many hours you sleep, but also about the consistency. In other words, you want to avoid sleeping at 3 a.m. several nights and other nights at 10 p.m., even if you get the same amount of sleep. Patel warned that if you get a few days four hours and ten minutes on the weekend, you are more prone to weight gain.

"Your sleep doesn't have to vary by more than about half an hour," said Breus, "but the anchor is actually the time You wake up." When you wake up at the same time every day, it keeps your internal clock function more efficiently. So even if you go to bed a little later than usual, not sleep to make up for it. Just go to bed earlier the next night. Breus also recommend spending 15 minutes in the Sun each morning to help reset your internal clock. That helps you get your body conditioned to waking up and going to bed at the same time every day.

And don't rely on the snooze button to give you a feeling of sleeping in by setting your alarm early. "Snooze Button is the worst invention ever," says Breus, adding that seven to nine minutes is not enough time for anything but low-quality sleep.


During deep sleep, the body increases the levels of growth hormone, which break down fats and has been associated with low risk of obesity. To increase Your percentage of deep sleep, slow wave, you have to set up the right conditions for a good night's rest.

First, showed Patel, maximizing the good quality, slow wave sleep and go to bed in a quiet, comfortable place. Still dark and cold.

Breus also recommends spending at least 20 minutes of relaxing right before you go to bed, reading in bed or to meditate, for example. We recommend that you avoid watching TV or using a laptop, tablet or mobile phone in bed, due to exposure to bright light from electronically has proven to reduce the levels of melatonin, which can disrupt sleep.

Step 4-CUT BACK on caffeine, ESPECIALLY late in the day.

Although caffeine can suppress your appetite a little, it's also a stimulant that can keep you from falling asleep. According to Breus, the easiest way to improve the quality of your sleep is to reduce Your caffeine intake.

"I don't think there is a problem with having two, three, four cups in the morning," said Patel, "but more than that indicates you are not getting enough sleep, masking fatigue." Patel recommends no caffeine up to six hours before bedtime. Breus took it even further. He suggested there is caffeine after 2 p.m. and restrict your daily intake to 250 to 300 mg (about the amount in a few cups of coffee).

Step 5-DECREASE in drinking, ESPECIALLY before going to bed.

Sure, drinking puts you to sleep, said Patel, but as alcohol metabolize out of your system, you'll wake up more frequently, especially in the second half of the night.

"Alcohol is the No. 1 relief of sleep in the world-but also interfere in the restorative sleep," says Breus. That's why he recommends no more than two alcoholic drinks a day and there is nothing within three hours before going to bed.

Step 6-get at least a LITTLE EXERCISE EVERY day.

OK, so You don't need to change your exercise habits, but even mild activity guarantees a good quality sleep, according to a survey conducted by the National Sleep Foundation. "Doing this kind of exercise, even if it's just going to take a walk, is really going to help with sleep quality," says Breus. And it may help you lose more weight.

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